Is Tuna Fish High in Fibre? Unpacking the Nutritional Facts

December 21, 2025 •

4 min read

According to USDA data, a standard portion of tuna contains virtually zero grams of dietary fiber. This fact answers the core question: no, tuna fish is not high in fibre, but it remains a powerhouse of other key nutrients.

Quick Summary

Tuna is not a source of dietary fiber, as it is an animal product. While exceptionally high in protein and omega-3s, it lacks the carbohydrates necessary for fiber content. To create a balanced meal, tuna must be paired with plant-based, fiber-rich foods.

Key Points

Zero Fiber: Tuna, being an animal product, naturally contains no dietary fibre.
High in Protein: Tuna is an excellent source of high-quality, lean protein, vital for muscle health.
Rich in Omega-3s: This fish provides healthy omega-3 fatty acids that support heart and brain function.
Pair with Plants: To add fiber to a tuna meal, combine it with plant-based foods like vegetables, legumes, or whole grains.
Health Benefits: The nutritional value of tuna lies in its protein and healthy fats, not in fibre.
Boost Your Meals: Enhance your tuna dishes with ingredients like quinoa, chickpeas, or leafy greens to create a balanced, fiber-rich meal.

Tuna's Nutrient Profile: What It Does Contain

While the question "is tuna fish high in fibre?" is often searched, it reveals a common misconception about which food groups contain this vital nutrient. As an animal product, tuna is an excellent source of protein but naturally contains no fiber. Understanding its actual nutritional benefits is key to incorporating it into a healthy diet. Tuna is praised for its high-quality protein, which is essential for muscle repair and growth.

Beyond protein, tuna is celebrated for its high content of omega-3 fatty acids, specifically EPA and DHA. These healthy fats are known to support heart and brain health, reduce inflammation, and help manage cholesterol levels. The fish also provides a significant dose of essential vitamins and minerals, including B vitamins (B12, B6), selenium, and vitamin D. Selenium, a powerful antioxidant, helps boost the immune system, while B vitamins are crucial for energy production and metabolism.

The Fibre Fact: Why Meat and Fish Contain None

Dietary fiber is an indigestible form of carbohydrate found exclusively in plant-based foods. Animals and animal products, like tuna, lack the biological components to produce or store fiber. This is why you will find fiber in abundance in fruits, vegetables, legumes, and whole grains, but never in meat, poultry, or fish. It is not a matter of preparation method, as both raw and canned tuna have a fiber content of zero. This is a fundamental aspect of food science that guides dietary planning.

Types of Fiber and Why They Matter

There are two main types of dietary fiber, and a healthy diet includes both:

Soluble Fiber: This type dissolves in water to form a gel-like substance in the gut, which can help lower blood glucose and cholesterol levels. Excellent sources include oats, peas, beans, and apples.
Insoluble Fiber: Known as "roughage," this fiber adds bulk to stool and promotes the movement of waste through the digestive system. It is found in foods like whole grains, nuts, and many vegetables.

Because tuna offers neither, pairing it with plant-based sides is essential for a balanced meal. The protein in tuna is satiating, and adding fiber-rich ingredients enhances this feeling of fullness while providing crucial digestive benefits.

Comparison: Tuna vs. High-Fibre Foods

To put the lack of fiber in tuna into perspective, consider its nutritional profile compared to common plant-based, high-fiber foods. This comparison highlights why you must build a meal around tuna rather than relying on it for all your nutritional needs.


Food (per 100g)	Fiber Content	Notable Nutrients	Best Paired with Tuna For...
Tuna (Canned in Water)	0 g	Protein, Omega-3s, Selenium, Vitamin B12	A lean protein source to build meals around.
Lentils (Cooked)	7.9 g	Protein, Iron, Folate	Hearty salads, soups, and casseroles.
Black Beans (Cooked)	7.5 g	Protein, Antioxidants, Magnesium	Burritos, salads, and side dishes.
Avocado	6.7 g	Healthy Fats, Potassium, Vitamins K, C, B6	Tuna salad, poke bowls, and wraps.
Quinoa (Cooked)	2.8 g	Protein, Manganese, Phosphorus	Healthy grain bowls and pilafs.

How to Build a High-Fibre Meal with Tuna

Since tuna is a fiber-free protein source, the secret to a healthy and balanced meal is to add high-fiber ingredients to your plate. Here are several ways to incorporate more fiber while enjoying tuna:

Tuna Salads: Instead of plain mayonnaise and tuna, mix in chopped vegetables like bell peppers, celery, and red onion. Serve this over a bed of spinach or other leafy greens and toss in some chickpeas for an extra fiber boost.
Grain Bowls: Use tuna as the protein base for a fiber-rich bowl. A popular choice is a tuna and quinoa bowl with edamame, cucumber, and a light dressing. Brown rice or farro can also be used.
High-Fibre Wraps: Replace standard white bread with a whole-grain or high-fibre tortilla wrap. Fill it with tuna, plenty of fresh vegetables, and hummus, which is made from chickpeas and is naturally high in fiber.
Tuna and Bean Medley: Combine canned tuna with beans like kidney beans, white beans, or lentils to create a quick and filling meal. This adds bulk and fiber, making for a satisfying and nutritious dish.

Conclusion

In summary, tuna fish contains no dietary fibre whatsoever, as it is an animal-based protein. Its significant nutritional value lies in its high protein content, omega-3 fatty acids, and key vitamins and minerals. To create a complete and healthy meal, it is essential to pair tuna with plant-based sources of fiber, such as vegetables, fruits, whole grains, and legumes. By strategically combining these food groups, you can enjoy the many benefits of tuna while meeting your daily fiber requirements for good digestive and overall health.

Frequently Asked Questions

No, canned tuna has virtually zero grams of fiber, as dietary fiber comes exclusively from plant-based sources.

Great high-fiber foods to pair with tuna include vegetables like bell peppers and onions, legumes such as chickpeas and beans, or whole grains like quinoa and brown rice.

No, all fish and seafood are animal products and do not contain dietary fiber. Fiber is found only in plant foods.

Tuna is beneficial for heart health due to omega-3 fatty acids, supports muscle repair with its high protein content, and provides essential vitamins like B12 and minerals such as selenium.

To increase the fiber, use whole-grain bread or a high-fiber wrap instead of white bread. Add plenty of chopped vegetables like celery, cucumber, and bell peppers, and consider mixing in chickpeas.

Fiber is important for digestive health, helping to regulate bowel movements and prevent constipation. It can also help lower cholesterol, control blood sugar levels, and promote a feeling of fullness.

Yes, because tuna contains no fiber, it is an excellent protein source for a low-fiber diet, often recommended for certain digestive conditions or prior to medical procedures like a colonoscopy.