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

no recipes found

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	101.9 kcal	—
Protein	24.7 g	—
Total fat	0.4 g	—
Carbohydrates	-0.1 g	—

Key micronutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Iron	0.6 mg	3.3%
Zinc	0.4 mg	3.2%
Magnesium	35.5 mg	8.4%
Selenium	76.5 µg	139.1%
Calcium	3.2 mg	0.3%
Potassium	420.2 mg	12.4%
Vitamin B12	1.4 µg	57.3%

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Tuna, ahi or yellowfin, frozen, wild caught, FDC ID 2747673, API, per 100 g edible portion, last checked 2026-03-14

Substances

Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).

11 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

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Zinc

Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation

Magnesium

Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

Potassium

Electrolyte for nerve transmission, muscle function, and blood pressure regulation

Vitamin B12 (Cobalamin)

Methylation; myelin; mitochondrial odd-chain FA metabolism

References

These references link to the BRAIN Diet bibliography page, where the full citation and DOI/external source link are provided.

1. McNamara & Carlson 2006 – Omega-3 fatty acids in brain development, function, and psychopathology
2. Pirinen et al. 2020 – Niacin and NAD⁺ metabolism in health and disease
3. FAO 2013 – Dietary protein quality evaluation in human nutrition (DIAAS report)