Tuna, ahi or yellowfin, frozen, wild caught
Not checked yet · database values 102 kcal per 100 g
Not checked for absorption yet: these are the listed values.
Not checked yet: the numbers below are what the database lists.
Limit it: foods like this are rated once a week or less, for methylmercury.
Good for
How we counted this
What 100 g gives you: imported foods have no serving size yet.
Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.
The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?
A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.
- A lot
Protein
Your muscles, and every other tissue, are built and repaired from it.
Learn more
24.7 g in 100 g: 44% of the 56 g a day men need, 54% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- A lot
Selenium
Your thyroid uses it to make its hormones.
Learn more
76.5 µg in 100 g: 139% of the 55 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, selenium fact sheet for health professionals
- A lot
Vitamin B12
Your body needs it to make red blood cells and keep nerves working.
Learn more
1.37 µg in 100 g: 57% of the 2.4 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B12 fact sheet for health professionals
5 more nutrients below “a lot”
- Some
Potassium
Your nerves, muscles and kidneys need it to work.
Learn more
420 mg in 100 g: 12% of the 3,400 mg a day men need, 16% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
- A little
Magnesium
Your muscles and nerves need it to work.
Learn more
35.5 mg in 100 g: 9% of the 400 mg a day men need, 11% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
- A little
Iron
Carries oxygen in your blood.
Learn more
0.59 mg in 100 g: 7% of the 8 mg a day men need, 3% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, iron fact sheet for health professionals
- A little
Zinc
Your immune system and healing wounds depend on it.
Learn more
0.35 mg in 100 g: 3% of the 11 mg a day men need, 4% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, zinc fact sheet for health professionals
- Almost none
Calcium
Builds your bones and teeth.
Learn more
3.19 mg in 100 g: under 1% of the 1,000 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, calcium fact sheet for health professionals
Missing from our databases for this food, so left out, not counted as zero: fibre, vitamin A, vitamin C, vitamin E, vitamin K1, thiamin, riboflavin, niacin, vitamin B6, folate, vitamin D, choline, omega-3: ALA and omega-3: EPA + DHA.
Watch out
How we counted this
We haven’t checked this food. Foods like it carry these, so they’re shown here until we do. None of them was measured in this food.
Can harm a developing brain, before birth and in childhood.
Learn more
No measurement is on file for this food or its group. It is flagged from its food group, and there is no gram figure.
How we got this
The dataset’s rating: Limit it: weekly or less
Fresh or frozen tuna, shark, swordfish, marlin, orange roughy, escolar.
Health Canada advice: up to 150 g a week of these fish combined for the general population, 150 g a month in pregnancy or while breastfeeding, less for children. Agency advice sets the band; not measured for this food.
What cuts it: Health Canada sets no limit on salmon, trout, sardines or canned light tuna.
Health Canada, Mercury in Fish · grade C
Fish are a main source of dioxins and dioxin-like PCBs. EFSA's 2026 weekly limit protects the sons of future mothers, so this is a flag for women who are or may become pregnant, not a cap for everyone. Not measured for this food.
Learn more
How we got this
Finfish. Wave-2 ledgers, one daily serving against EFSA 2026 (0.6 pg WHO2022-TEQ/kg bw/week): sardines well above the limit, farmed salmon 22-121%, tuna 18-77%
What cuts it: Vary the fish you eat; trim fat and skin.
Better options
We haven’t checked this food, so we don’t rank it against the foods we have: its numbers are as the database lists them.
Foods we’ve checked in the same group
Albacore (white) tuna, canned in water and clams, cooked and cod, baked and eastern oysters, raw and farmed salmon, cooked and light tuna, canned in waterChecked by us
Bring a tracker export or describe your usual week. The same rules check all of it.
The numbers
Open every value
Name in the database: Tuna, ahi or yellowfin, frozen, wild caught
Listed nutrients, per 100 g
For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.
| Nutrient | Per 100 calories | How | Source | Grade | |
|---|---|---|---|---|---|
| Calcium | 3.193 mg | 3.13 mg | listed used | US food database (USDA Foundation Foods) #2747673 | C |
| Carbohydrate | -0.105 g | -0.1 g | listed used | US food database (USDA Foundation Foods) #2747673 | C |
| Fat | 0.388 g | 0.38 g | listed used | US food database (USDA Foundation Foods) #2747673 | C |
| Iron | 0.591 mg | 0.58 mg | listed used | US food database (USDA Foundation Foods) #2747673 | C |
| Magnesium | 35.48 mg | 34.83 mg | listed used | US food database (USDA Foundation Foods) #2747673 | C |
| Phosphorus | 270.8 mg | 265.83 mg | listed used | US food database (USDA Foundation Foods) #2747673 | C |
| Potassium | 420.2 mg | 412.49 mg | listed used | US food database (USDA Foundation Foods) #2747673 | C |
| Protein | 24.7 g | 24.25 g | listed used | US food database (USDA Foundation Foods) #2747673 | C |
| Selenium | 76.52 µg | 75.12 µg | listed used | US food database (USDA Foundation Foods) #2747673 | C |
| Sodium | 94.37 mg | 92.64 mg | listed used | US food database (USDA Foundation Foods) #2747673 | C |
| Vitamin B12 | 1.374 µg | 1.35 µg | listed used | US food database (USDA Foundation Foods) #2747673 | C |
| Water | 73.5 g | 72.15 g | listed used | US food database (USDA Foundation Foods) #2747673 | C |
| Zinc | 0.352 mg | 0.35 mg | listed used | US food database (USDA Foundation Foods) #2747673 | C |
| Energy | 101.87 kcal | – | FDC Energy (Atwater General Factors) used | US food database (USDA Foundation Foods) | – |
| Nutrient | Per 100 g | Per 100 calories | How | Source | Grade |
|---|---|---|---|---|---|
| Copper | 0.03 mg | 0.03 mg | listed used | US food database (USDA Foundation Foods) #2747673 | C |
| Energy (Atwater general) | 101.87 kcal | 100 kcal | listed used | US food database (USDA Foundation Foods) #2747673 | C |
Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.
Hazard rows as the dataset rates them
- Dioxins and dioxin-like PCBs · Worth knowing · Fish are a main source of dioxins and dioxin-like PCBs. EFSA's 2026 weekly limit protects the sons of future mothers, so this is a flag for women who are or may become pregnant, not a cap for everyone. Not measured for this food. · EFSA 2026
- Fish allergy · Worth knowing · Contains fish, a priority allergen (Health Canada). Not a label check: a mixed or processed food can contain allergens no default shows. · Health Canada, priority allergens
- Methylmercury · Limit it: weekly or less · Health Canada advice: up to 150 g a week of these fish combined for the general population, 150 g a month in pregnancy or while breastfeeding, less for children. Agency advice sets the band; not measured for this food. · Health Canada, Mercury in Fish
Sources
- EFSA CONTAM Panel (2026). Update of the risk assessment on dioxins and dioxin-like PCBs in feed and food. EFSA Journal 2026;24(6):10103. · doi:10.2903/j.efsa.2026.10103
efsa-2026-dioxins· full text read · CC BY-ND - USDA FoodData Central, Foundation Foods, release 2026-04-30
fdc-foundation-2026-04-30· dataset · CC0 1.0 (public domain) - Health Canada, Mercury in Fish
hc-mercury-fish· page · Government of Canada terms - Health Canada, Common food allergens (priority allergens list)
hc-priority-allergens· page · Government of Canada terms (Crown copyright; not OGL)
Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.
The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.
The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.
Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.