Tuna

💰 Fair value: tuna provides a strong amount of nutrients for its price, though it is less cost-effective than some cheaper protein sources.

👨‍🔬 Rich in vitamin B3, selenium, B6, and B12.

Also provides moderate amounts of phosphorus, iodine, vitamin D, choline (B4), and potassium.

Overall, the micronutrient content is very high.

🥗 Moderate in calories (109 kcal) with an excellent vitamins-to-calories ratio — a high level of nutrients for relatively few calories.

💡 A strong option for a high-protein, nutrient-dense diet. Works well as a lean main food or meal addition.

Compare with other seafood and protein sources to find the best balance of nutrition, price, and variety.