Nutrients in Tuna (canned, light)
In one serving: 85 g, half a can
In pregnancy and for young children, keep tuna to about two servings a week because of mercury.
Share of the daily amount
| Nutrient | Amount | women 19–50 | men 19–50 |
|---|---|---|---|
| Selenium | 68 mcg | 124% | 124% |
| Vitamin B12 (cobalamin) | 2.5 mcg NIH | 104% | 104% |
| Vitamin B3 (niacin) | 8.6 mg NE NIH | 61% | 54% |
| Vitamin B6 (pyridoxine) | 0.3 mg | 23% | 23% |
| Magnesium | 23 mg | 7.4% | 5.8% |
| Iron | 1.3 mg NIH | 7.2% | 16% |
| Vitamin D | 1 mcg NIH | 6.7% | 6.7% |
| Choline | 25 mg NIH | 5.9% | 4.5% |
| Iodine | 7 mcg NIH | 4.7% | 4.7% |
| Vitamin B7 (biotin) | 0.6 mcg NIH | 2% | 2% |
Values marked NIH were checked against the food tables of the NIH Office of Dietary Supplements; the others are approximate and unchecked. Real foods vary with variety, brand, soil and cooking.
Dishes that use it
- Tuna salad with chickpeas, tomato and whole-wheat bread
- Whole-wheat pasta with tuna, tomato and olive oil
- Tuna with white beans, parsley and lemon
- Tuna sandwich, a kiwi, carrot sticks and yogurt
- Pasta salad with tuna and green peas, an apple and milk
- Rice with tuna and edamame, cucumber and a kiwi
- Tuna with rice, beans and avocado
General information for healthy people. It does not diagnose, treat or replace advice from a doctor, pharmacist or dietitian. Not reviewed by a clinician.
Page updated: 2026-10-08 · By Prof. E. Shalaan, Applied Sciences and AI (ASAI)