Fish, tuna, white, canned in oil
Category: Finfish & Shellfish Products State: Drained Solids
Nutrition Highlights
Serving Size
Calories
158
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Protein | 90 (57.0%) |
| Fat | 62 (39.1%) |
| Total | 158 (100%) |
Serving: 3 oz [85g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 54 (64.0%) |
| Protein | 23 (26.5%) |
| Fat | 6.9 (8.1%) |
| Ash | 1.9 (2.2%) |
| Total | 85 (100%) |
Serving: 3 oz [85g]
Benefits
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Tuna is an excellent source of high-quality protein. A 3-ounce serving provides about 20 grams of protein
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Tuna is high in omega-3 fatty acids like EPA and DHA which have been shown to support heart health and brain function
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Tuna contains selenium which is an antioxidant that may help protect cells from damage. It also contains vitamin B3 (niacin) which supports energy production
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The omega-3 fatty acids in tuna help support joint health and may reduce inflammation in the body
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Tuna is low in saturated fat and contains no cholesterol. The protein and omega-3s can help promote feeling of fullness
Risks
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High in mercury. Tuna is one of the fish highest in mercury content which can be harmful if consumed frequently or in large amounts, especially for pregnant women and young children
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High in sodium. Canned tuna is often packed in oil or brine which adds significant sodium to the product
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Lack of omega-3s. Draining the oil removes much of the healthy omega-3 fatty acids present in tuna
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Bisphenol A (BPA) exposure. The lining of canned foods can sometimes leach BPA, a chemical that has been linked to health issues
Additional Information
Fish, specifically white tuna canned in oil and drained solids, offers numerous nutritional benefits. It is a rich source of high-quality protein, essential omega-3 fatty acids, vitamins, and minerals. However, there are also some risks associated with consuming this particular food product.
Starting with its benefits, white tuna is an excellent source of protein. Protein is essential for building and repairing tissues, supporting immune function, and producing enzymes and hormones. A 3-ounce serving of white tuna provides around 20 grams of protein, making it a valuable option for individuals following a high-protein diet or looking to increase their protein intake.
Moreover, white tuna is packed with omega-3 fatty acids, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These omega-3 fatty acids are known for their anti-inflammatory properties and play a crucial role in brain health, reducing the risk of heart disease, and supporting overall well-being. Including white tuna in your diet can contribute to meeting your omega-3 fatty acid needs.
In terms of vitamins and minerals, white tuna is a good source of several B vitamins, including niacin, vitamin B6, and vitamin B12. These vitamins are essential for energy production, brain function, and the formation of red blood cells. Additionally, white tuna provides minerals like selenium, which acts as an antioxidant, and potassium, which is important for maintaining healthy blood pressure levels.
However, there are some risks associated with consuming white tuna canned in oil and drained solids. Firstly, the oil used in canned tuna is often high in omega-6 fatty acids, which can promote inflammation when consumed in excess. Therefore, it is important to balance your omega-6 to omega-3 ratio by incorporating other sources of omega-3 fatty acids into your diet, such as fatty fish, flaxseeds, chia seeds, or walnuts.
Another potential risk is the mercury content in white tuna. Tuna is a large predatory fish, and as such, it can accumulate higher levels of mercury in its flesh. While the mercury levels in canned white tuna are generally lower than those found in fresh or frozen tuna, it is advisable to consume it in moderation, especially for pregnant women, nursing mothers, and young children. These groups should opt for lower mercury fish options like salmon, sardines, or trout.
Furthermore, consuming white tuna canned in oil adds extra calories and fat to your diet. While the oil can enhance the taste and texture of the fish, it is important to consider the overall calorie and fat content, especially if you are watching your weight or have specific dietary restrictions.
In conclusion, white tuna canned in oil and drained solids offers several nutritional benefits, including being a great source of protein, omega-3 fatty acids, vitamins, and minerals. However, it is important to be aware of the risks associated with consuming this specific food product, such as the potential inflammatory effects of the omega-6 fatty acids in the oil, the mercury content, and the added calories and fat. Moderation, variety, and considering alternative fish options can help ensure a balanced and healthy diet.