Fish, tuna, yellowfin
Category: Finfish & Shellfish Products State: Fresh Method: Cooked, Dry Heat
Nutrition Highlights
Serving Size
Calories
110
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 | 99 (90.0%) |
| Fat | 4.5 (4.1%) |
| Total | 110 (100%) |
Serving: 3 oz [85g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 59 (69.0%) |
| Protein | 25 (29.2%) |
| Ash | 1.7 (2.0%) |
| Fat | 0.5 (0.6%) |
| Total | 85 (100%) |
Serving: 3 oz [85g]
Benefits
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High in protein, with 31 grams of protein per 3-ounce serving. Protein helps build and repair muscles and tissues
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Rich source of selenium, which acts as an antioxidant and supports thyroid function. One serving provides over 50% of the Daily Value
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A good source of vitamin B3 (niacin). Niacin supports energy production and nerve function
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Contains omega-3 fatty acids EPA and DHA which promote heart and brain health. Tuna is one of the best dietary sources of omega-3s
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Low in saturated fat and calories but high in nutrients. A good choice for a lean protein when watching calories or weight
Risks
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High in mercury which can be harmful if consumed frequently. Mercury accumulates in tuna and other predatory fish
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High in purines which can trigger gout attacks in susceptible individuals
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May contain traces of contaminants like PCBs depending on where the fish was caught
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High in sodium if prepared with added salt
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May cause allergic reactions in individuals with seafood allergies
Additional Information
Fish, specifically yellowfin tuna, is a highly nutritious food that offers various health benefits. Yellowfin tuna is a popular fish species known for its firm texture and mild flavor. When cooked using dry heat methods such as grilling or broiling, it becomes a delicious and versatile protein source. Let's explore the nutritional benefits and potential risks associated with consuming yellowfin tuna.
Nutritional Benefits:
1. High Protein Content: Yellowfin tuna is an excellent source of high-quality protein, containing all essential amino acids required for the growth, repair, and maintenance of body tissues. Protein is essential for muscle development, immune function, and hormone production.
2. Omega-3 Fatty Acids: Yellowfin tuna is rich in omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These essential fatty acids have numerous health benefits, including reducing inflammation, promoting heart health, and supporting brain function.
3. Rich in Vitamins and Minerals: Yellowfin tuna is a good source of several essential vitamins and minerals. It contains vitamin B12, which is crucial for nerve function and the production of red blood cells. Additionally, it provides selenium, a mineral with antioxidant properties that supports the immune system and thyroid function.
4. Low in Fat: Yellowfin tuna is relatively low in fat, especially saturated fat. This makes it a heart-healthy choice, as excessive saturated fat consumption is associated with an increased risk of heart disease. The low-fat content also makes it a suitable option for individuals aiming to manage their weight.
5. Low Calorie Count: Yellowfin tuna is relatively low in calories, making it a beneficial food for those looking to maintain or lose weight. It provides a substantial amount of nutrients without adding excessive calories to the diet.
Potential Risks:
1. Mercury Content: Yellowfin tuna, like many other large fish species, may contain mercury. Mercury is a toxic heavy metal that can accumulate in the fish's tissues over time. High levels of mercury consumption can be harmful, particularly for pregnant women, nursing mothers, and young children. These groups should limit their intake of yellowfin tuna and choose smaller fish species with lower mercury levels.
2. Environmental Concerns: Overfishing and unsustainable fishing practices can deplete fish populations and harm marine ecosystems. When purchasing yellowfin tuna, it is important to choose sustainably sourced options to support the conservation of fish stocks and protect the environment.
3. Allergies: Some individuals may have allergies to fish, including yellowfin tuna. Fish allergies can cause mild to severe reactions, ranging from skin rashes and digestive issues to life-threatening anaphylaxis. If you have a known fish allergy, it is essential to avoid consuming yellowfin tuna or any other fish products.
In conclusion, yellowfin tuna is a highly nutritious food that offers several health benefits. It is an excellent source of protein, omega-3 fatty acids, vitamins, and minerals while being low in fat and calories. However, consumption should be moderated due to potential risks associated with mercury content, environmental concerns, and allergies. Incorporating yellowfin tuna into a balanced diet can contribute to overall health and well-being.