Tuna
Overview
Tuna is a lean fish providing omega-3 fatty acids (primarily EPA and DHA), vitamin B3 (niacin), selenium, and highly digestible protein. These intrinsic nutrients support neuronal membrane composition, mitochondrial energy metabolism, and antioxidant enzyme systems [1]. Compared with oily fish such as salmon or mackerel, tuna is lower in total fat but still contributes marine omega-3s and micronutrients in relatively low-calorie portions.
Within the BRAIN Diet framework, tuna is used as one component of a broader fish rotation rather than the sole marine protein source. Niacin-rich foods such as tuna contribute to NAD⁺-dependent metabolic pathways, while selenium participates in glutathione peroxidase and other antioxidant enzymes [1,2]. Because larger tuna species can accumulate higher levels of mercury, emphasis is placed on choosing lower-trophic species and moderating frequency within an overall pattern that includes smaller oily fish like sardines and herring [3].
Key Nutritional Highlights
- Highest protein among BRAIN Diet fish and seafood pages (per 100 g).
- Provides complete, highly digestible protein.
- Commonly contributes selenium, iodine, and vitamin B12, though levels vary by species.
- EPA/DHA content is highly species-dependent; oily fish are usually higher than lean fish or shellfish.
- Often lower in saturated fat than many fatty red-meat patterns when minimally processed.
- Nutritional profile and risk context depend on processing method (fresh vs salted/smoked/cured).
Food Context
Sourcing
- Prefer smaller tuna species (such as skipjack) and products from fisheries with transparent sustainability and contaminant monitoring, as larger predatory tuna tend to accumulate more mercury.
- When using canned tuna, choose products packed in water or high-quality oils without excessive sodium or additives.
Preparation
- Use gentle cooking methods (light searing, baking, steaming) to preserve moisture and omega-3 content; avoid repeated deep-frying or heavy charring.
- Incorporate tuna into meals that also contain vegetables and whole grains, so it contributes lean protein, niacin, and selenium within a balanced plate rather than dominating total dietary fish intake.
Essential Amino Acid Profile
This food provides a complete essential amino acid profile typical of animal proteins, with high digestibility and bioavailability.
Recipes
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 144 kcal | — |
| Protein | 23.3 g | — |
| Total fat | 4.9 g | — |
| Saturated fat | 1.3 g | — |
Key vitamins and minerals
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Selenium | 36.5 µg | 66.4% |
| Vitamin B3 | 8.7 mg | 54.1% |
Bioactive compounds
Explicitly identified compounds, including individual fatty acids, with a defensible quantity or an explicit qualitative status. Asterisks (*) identify supplementary sources below. Unquantified or trace constituents are not automatically admitted to the Substances list.
| Compound / class | Amount per 100 g | Notes |
|---|---|---|
| EPA | 283 mg | — |
| DHA | 890 mg | — |
| Creatine | Present — quantity not established * | — |
- * Creatine: Creatine occurs in Tuna muscle/organ tissue; USDA SR Legacy does not report creatine.
Substances
Substances admitted through a supported nutrition-table row. Not every table row appears here. Cards are not BRS mappings.
5 substances in this food
Creatine
Phosphocreatine system buffer for neuronal ATP demand; cognitive support evidence
DHA (Docosahexaenoic Acid)
Accounts for ~10–15% of total brain fatty acids, 20–30% of neuronal phospholipids (PE, PS), and >90% of brain omega-3 PUFA; critical for membrane fluidity, synaptic vesicle fusion, neurodevelopment
EPA (Eicosapentaenoic Acid)
Potent anti-inflammatory; precursor to E-series resolvins; modulates dopamine and serotonin signalling
Selenium
Antioxidant enzyme cofactor (GPx); supports redox balance
Vitamin B3 (Niacin; Niacinamide)
NAD+ precursor; supports mitochondrial biogenesis and ATP production
References
[1] These intrinsic nutrients support neuronal membrane composition, mitochondrial energy metabolism, and antioxidant enzyme systems. McNamara & Carlson 2006. Omega-3 fatty acids in brain development, function, and psychopathology
[2] Niacin-rich foods such as tuna contribute to NAD⁺-dependent metabolic pathways. Pirinen & Auranen 2020. Niacin and NAD⁺ metabolism in health and disease
[3] Because larger tuna species can accumulate higher levels of mercury, emphasis is placed on choosing lower-trophic species and moderating frequency within an overall pattern that includes smaller oily fish like sardines and herring. FAO 2013. Dietary protein quality evaluation in human nutrition (DIAAS report)