Does Tuna Have Vitamin C? A Deep Dive into This Nutritious Fish

Tuna is one of the most commonly consumed fish in the world. It’s rich in various vitamins and minerals that offer impressive health benefits But one question that often comes up is – does tuna have vitamin C?

The short answer is – most types of tuna lack vitamin C. But some varieties like yellowfin and skipjack do contain small amounts.

In this in-depth article, we’ll explore the vitamin C content in different tuna types. We’ll also look at the other key nutrients found in this oily fish. And bust some common myths about tuna nutrition.

So keep reading to learn everything about the diverse nutritional profile of tuna fish!

An Overview of Tuna Nutrition

The most popular edible tuna species include:

• Skipjack (also called light tuna)
• Albacore (also called white tuna)
• Yellowfin
• Bigeye
• Bluefin

On average a 100g serving of canned tuna contains

• 116 calories
• 25g protein
• 0.4g total fat
• Zero carbs

The protein content is exceptionally high compared to other fish like salmon. Tuna also provides decent amounts of vitamins and minerals like:

• Vitamin B3 (niacin) – 25% DV
• Vitamin B6 – 30% DV
• Vitamin B12 – 150% DV
• Selenium – Over 50% DV
• Potassium – 5% DV
• Iron – 10% DV
• Magnesium – 10% DV
• Phosphorus – 20% DV

But unlike most fish, tuna is not a good source of vitamin D or omega-3s. The omega-3 content is under 200mg per serving.

Now let’s specifically look into the vitamin C content in tuna.

Does Tuna Contain Vitamin C?

The most common myth about tuna’s nutrition is that it’s rich in vitamin C. In truth, most tuna fish lack this essential vitamin.

Albacore or white tuna has zero vitamin C. Even canned light tuna contains no measurable amount.

As per the USDA nutrient database, 100g of canned light tuna has zero mg vitamin C. And 100g of fresh yellowfin tuna has only 1.1mg.

To meet the daily vitamin C requirement of around 75-90mg, you’d need to eat impossibly high amounts of tuna.

Some of the confusion stems from mixing up tuna with other fish like salmon. While tuna supplies mostly B vitamins and selenium, salmon is packed with vitamin D and omega-3s.

Overall, tuna does not help you meet your RDA for vitamin C. You’ll need to eat other vitamin C-rich foods like oranges, bell peppers, broccoli, strawberries, etc.

But what are the specific tuna varieties that do contain traces of this antioxidant vitamin?

Tuna Types with The Most Vitamin C

The tuna species with the highest vitamin C content are:

1. Skipjack Tuna

Also marketed as light tuna, skipjack is arguably the most popular type of canned tuna.

A 100g serving of fresh skipjack packs 1.1mg vitamin C. That’s nearly 2% of the recommended daily intake. While not a lot, it’s still more than other tunas.

Skipjacks are smaller, fast-moving tunas typically found in the warmer tropical oceans. They contain a bit more vitamin C than larger tuna species.

Canned skipjack tuna, however, loses most of its vitamin C content during the cooking process.

2. Yellowfin Tuna

The second tuna variety that contains non-zero traces of vitamin C is fresh yellowfin.

A 100g portion of raw yellowfin provides close to 1mg vitamin C. That meets 1-2% of your daily needs.

Yellowfin is known for its delicate flavor and tender texture. It has slightly more vitamin C than white tuna thanks to differences in habitat and biology. But the amounts are still negligible.

3. Other Tuna Species

The remaining tuna types – bluefin, bigeye, and blackfin – have no detectable levels of vitamin C.

Both fresh and canned forms of these fish contain zero mg vitamin C per 100g serving.

• Albacore tuna has absolutely no vitamin C
• Skipjack and yellowfin contain 1-2mg per 100g serving
• Bluefin, bigeye, and blackfin also have zero vitamin C

Now that we have cleared the air about tuna’s vitamin C content, let’s discuss why this fish is still healthy to eat.

Top 4 Health Benefits of Eating Tuna

Though tuna doesn’t offer much vitamin C, it provides plenty of other nutrients beneficial for your health:

1. Rich Source of Protein

Tuna is one of the best sources of high-quality animal protein.

A 3 ounce portion can provide around 25g protein, meeting over 50% of your RDA.

The protein in tuna contains all the essential amino acids required by the body for growth and maintenance. Getting enough protein also helps preserve muscle mass and strength.

2. Heart-Healthy Omega-3 Fatty Acids

While not nearly as high as salmon, tuna does provide small amounts of omega-3s EPA and DHA.

Per 3 oz serving of light tuna:

• EPA: 88mg
• DHA: 44mg

These essential fatty acids lower inflammation and triglycerides. They support heart health and brain function.

3. High in B Vitamins

Tuna fish is one of the richest food sources of vitamin B12, an essential nutrient.

Just 3 ounces of tuna can meet over 150% of the RDA for vitamin B12. It also provides around 30% of the daily value for vitamin B6.

These two B vitamins work synergistically to support red blood cell production and prevent anemia.

4. Excellent Source of Selenium

A trace mineral hard to obtain from plant foods is selenium, which tuna provides generously.

A 3 ounce portion of light tuna contains over 50% of the selenium you need in a day.

Selenium boosts immunity against infections. It also provides antioxidant protection and benefits thyroid function.

How Does Tuna’s Nutrition Compare To Salmon?

Salmon is often considered the poster child for fish nutrition. So how does tuna’s vitamin and mineral content stack up against this oily fish?

Here is a quick nutrition comparison between 3 ounces of light tuna and salmon:

To sum up:

• Tuna is lower in calories and total fat compared to salmon. It’s also lower in omega-3s.

• Salmon contains much higher amounts of vitamins D and C.

• But tuna provides significantly more vitamin B12 and selenium.

So both these fish offer unique health advantages. Mixing up tuna and salmon can help fill any nutritional gaps in your diet.

Tuna Cooking Tips to Maximize Nutrition

To get the most nutrition from tuna, here are some cooking suggestions:

• For canned tuna, opt for tuna canned in water rather than oil. This cuts down on calories.

• Light tuna has lower mercury than white tuna. Limit white albacore tuna to once per week.

• Quick cook fresh tuna to rare or medium rare doneness. Avoid overcooking to prevent moisture and nutrient loss.

• Try tuna steak marinades using antioxidant-rich ingredients like garlic, lemon juice, ginger, mustard, etc.

• For maximum flavor, sear tuna steaks quickly on both sides using high heat. Then finish cooking in the oven.

• Whip up tuna salad with omega-3 rich additions like olive oil, avocado, nuts or seeds.

Healthy and Delicious Ways To Eat More Tuna

Here are some nutritious recipe ideas that incorporate tuna:

• Tuna poke bowl – Raw tuna cubes marinated in soy sauce, sesame oil, and spices. Top with avocado, edamame, cucumber, carrot over rice.

• Niçoise salad – Seared tuna steak served over lettuce, green beans, potatoes, tomatoes, olives and hard boiled eggs.

• Tuna melts – Mix tuna with onion, parsley, lemon juice