Tuna: Nutrient Profile
What is Tuna richest in? Below are the vitamins, minerals and amino acids that 100 g of Tuna delivers in the highest amounts. Each one links to that nutrient’s own page listing the best foods to get it from.
| Tuna: Richest Nutrients (per 100 g) | ||||
|---|---|---|---|---|
| Rank | Nutrient | Per 100 g | %DV / 100g | Purpose |
| Vitamins | ||||
| 1 | Vitamin B12 | 2.2 mcg | 🟢 92% | Nerves & red blood cells |
| 2 | Vitamin B3 (Niacin) | 12 mg | 🟢 78% | Energy, skin & nerves |
| 3 | Vitamin K | 44 mcg | 🟡 37% | Blood clotting & bone |
| 4 | Vitamin D3 | 6.7 mcg | 🟡 34% | Bone strength & immunity |
| Minerals | ||||
| 1 | Selenium | 76 mcg | 🟢 138% | Antioxidant & thyroid |
| 2 | Phosphorus | 311 mg | 🟡 25% | Bones & cellular energy |
| Amino Acids — ranked by amount (no Daily Value) | ||||
| 1 | Glutamic acid | 4.3 g | 🟢 | Brain signaling (glutamate) |
| 2 | Aspartic acid | 3.0 g | 🟢 | Cellular energy & detox |
| 3 | Lysine | 2.7 g | 🟢 | Collagen & immunity |
| 4 | Leucine | 2.4 g | 🟢 | Builds muscle (BCAA) |
| 5 | Alanine | 1.8 g | 🟡 | Energy (glucose cycle) |
| 6 | Arginine | 1.7 g | 🟡 | Blood flow (nitric oxide) |
| 7 | Valine | 1.5 g | 🟡 | Muscle & energy (BCAA) |
| 8 | Glycine | 1.4 g | 🟡 | Collagen, calm & sleep |
| 9 | Isoleucine | 1.3 g | 🟡 | Muscle & energy (BCAA) |
| 10 | Threonine | 1.3 g | 🟡 | Collagen & gut lining |
| 11 | Serine | 1.2 g | 🟡 | Cell membranes & brain |
| 12 | Phenylalanine | 1.1 g | 🟡 | Dopamine & focus |
| 13 | Proline | 1.0 g | 🟡 | Collagen & joints |
| 14 | Tyrosine | 1.0 g | 🟡 | Dopamine & thyroid |