Tuna is a lean, protein-packed seafood favorite, but if you're watching your dietary cholesterol, it helps to know exactly how much is in your serving. This free tuna cholesterol calculator converts your portion size — in grams or ounces — into an estimated cholesterol total, along with the cholesterol per 100 g and the percentage of the FDA's 300 mg Daily Value.
Whether you use canned light tuna for quick lunches, albacore for salads, or fresh steaks for dinner, this tool works across common tuna varieties. It's designed for home cooks, meal preppers, athletes, and anyone tracking heart-healthy eating patterns. Just enter your amount, choose the tuna type, and hit Calculate. You'll also see a clear step-by-step breakdown so you understand how the estimate was made.
No sign-ups, no downloads — just quick, practical nutrition math.
Tuna Cholesterol Calculator
Estimate the cholesterol in any serving of tuna — canned, fresh, or custom.
How it's calculated
Step-by-Step Guide
Using the calculator takes only a few seconds. First, enter the amount of tuna you plan to eat — in grams or ounces, whichever you prefer. Next, choose the tuna variety from the dropdown; each type uses a typical cholesterol value drawn from the USDA FoodData Central database. If your product label lists its own cholesterol figure, choose Custom and enter that value in milligrams per 100 g. Finally, set the number of servings and press Calculate to see the total cholesterol, the cholesterol density per 100 g, and the percentage of the FDA's 300 mg Daily Value.
The Math Behind It
Each tuna variety has a cholesterol density expressed in milligrams per 100 grams. To find the cholesterol in your serving, use:
For example, a 150 g portion with a density of 30 mg per 100 g works out to (150 ÷ 100) × 30 = 45 mg. To convert ounces to grams, multiply by 28.35, since 1 oz equals 28.35 g. The % Daily Value is then total cholesterol ÷ 300 mg × 100, because the FDA bases the Daily Value for cholesterol on a 2,000-calorie reference diet. You can browse the raw nutrient data behind these figures directly in the USDA FoodData Central database.
Reference Values by Tuna Type
The table below lists the typical cholesterol values used in this calculator, based on USDA FoodData Central entries. Actual numbers vary slightly by brand, season, and how the fish is packed.
| Tuna type | Cholesterol (mg per 100 g) |
|---|---|
| Canned light in water, drained | 30 |
| Canned white (albacore) in water, drained | 42 |
| Canned light in oil, drained | 18 |
| Canned white (albacore) in oil, drained | 25 |
| Fresh bluefin, raw | 45 |
| Fresh yellowfin, raw | 39 |
| Fresh skipjack, raw | 47 |
Cholesterol is carried mostly in the fat of the fish, which is why oil-packed light tuna shows a lower value per 100 g drained weight — much of the fat, and with it cholesterol, stays in the packing oil. If you consume that oil as well, your actual intake will be somewhat higher than the drained estimate.
Worked Examples
Example 1 — Canned light tuna lunch. You eat one 140 g can of light tuna in water. Total cholesterol = (140 ÷ 100) × 30 = 42 mg. That is 14% of the 300 mg Daily Value.
Example 2 — 6 oz albacore steak. 6 oz converts to 170.1 g. With a density of 42 mg per 100 g: (170.1 ÷ 100) × 42 = 71.4 mg, about 24% of the Daily Value.
Example 3 — Double-serving recipe. A tuna salad recipe makes two servings, each using 85 g of skipjack. One serving = (85 ÷ 100) × 47 = 40 mg. Two servings together = 80 mg total.
Tips & Best Practices
- Weigh drained tuna, not the whole can — packing liquid adds weight without adding fish.
- If your label reports cholesterol per serving and the serving size is not 100 g, convert with: (cholesterol per serving ÷ serving weight in g) × 100.
- Track cholesterol alongside saturated fat. Modern dietary guidance treats saturated fat as the stronger driver of blood cholesterol.
- Canned light tuna is lower in both cholesterol and mercury than albacore, making it a sensible everyday choice.
Frequently Asked Questions
Is tuna high in cholesterol? No. Most tuna varieties fall between 18 and 47 mg per 100 g — far below a large egg, which contains about 186 mg. Tuna is also low in saturated fat, so it fits comfortably into most heart-healthy eating patterns. The American Heart Association recommends fish as part of a balanced diet.
Does cooking change the cholesterol? Cooking itself does not destroy cholesterol, but your method matters. Grilling or baking adds no fat, while frying in butter or oil adds cholesterol and saturated fat from the added fat.
Why does oil-packed tuna show a lower number? Because the reference values are measured on drained solids. Some fat, and with it cholesterol, stays in the can's oil; if you eat that oil, your actual cholesterol intake will be higher than the drained estimate.