Can of tuna

Seafood

Item Rating: 71/100

1 serving (85 grams) contains 100 calories, 22.0 grams of protein, 2.5 grams of fat, and 0.0 grams of carbohydrates.

Nutrition Information

1 cup (236.1g)

Calories		277.8
% Daily Value*
Total Fat		6.9 g	8%
	Saturated Fat	1.4 g	7%
	Polyunsaturated Fat	0 g
Cholesterol		83.3 mg	27%
Sodium		833.3 mg	36%
Total Carbohydrates		0 g	0%
	Dietary Fiber	0 g	0%
	Sugars	0 g
protein		61.1 g	122%
Vitamin D		0 mcg	0%
Calcium		27.8 mg	2%
Iron		2.8 mg	15%
Potassium		555.6 mg	11%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🥓 Keto friendly

🍯 Low sugar

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 62 cal (20.3%)

Protein: 244 cal (79.7%)

Carbs: 0 cal (0.0%)

About Can of tuna

Canned tuna is a preserved form of tuna fish, a popular protein source originating from global seas, commonly found in Mediterranean, American, and Japanese cuisines. It is known for its convenience and versatility in dishes such as salads, sandwiches, and casseroles. Tuna is rich in high-quality, lean protein and an excellent source of key nutrients such as omega-3 fatty acids, selenium, and vitamin D. A typical 3-ounce serving of canned tuna in water provides approximately 20 grams of protein, less than 100 calories, and important micronutrients that support overall health. Varieties include albacore (white tuna) or light tuna, with differences in taste and mercury levels. When selecting canned tuna, it’s important to consider whether it is packed in water or oil, with water-packed options generally being lower in calories and fat.

Health Benefits

• Rich in omega-3 fatty acids, which support heart health, reduce inflammation, and promote brain function.
• Provides selenium, a mineral that acts as a powerful antioxidant, playing a role in immune function and protecting cells from damage.
• An excellent source of high-quality protein, important for muscle repair, satiety, and maintaining healthy tissues.
• Contains vitamin D, which is essential for bone health, calcium absorption, and supporting the immune system.
• Low in saturated fat, making it a heart-healthy protein choice compared to red or processed meats.

Dietary Considerations

Allergens: Contains fish

Suitable for: Pescatarian, low-carb, high-protein

Not suitable for: Vegetarian, vegan, fish-allergic

Selection and Storage

Store unopened cans in a cool, dry place. Once opened, transfer the tuna to an airtight container, refrigerate, and use within 3-4 days.

Common Questions About Can of tuna Nutrition

Is a can of tuna high in protein?

Yes, a standard 3-ounce can of tuna provides approximately 20-25 grams of protein, making it an excellent protein source. It’s low in fat and contains essential amino acids, which support muscle repair and overall health.

Can I eat a can of tuna on a keto diet?

Absolutely, tuna is perfect for a keto diet as it contains minimal carbs (typically less than 1 gram per serving) and is rich in protein and healthy fats, fitting well within keto macros.

Are there any health concerns with eating canned tuna?

While tuna is a healthy choice, it can contain mercury, especially in larger species like albacore. It’s recommended to moderate intake to 2-3 servings per week, particularly for pregnant women and children, to avoid possible mercury exposure.

What is the recommended portion size for canned tuna?

A single serving of canned tuna is typically 3 ounces, which provides sufficient protein and nutrients for a meal or snack. It can be paired with veggies or whole-grain crackers for a balanced meal.

How does canned tuna compare to fresh tuna?

Canned tuna is more convenient and affordable compared to fresh tuna, but may contain added sodium depending on the brand. Fresh tuna is often higher in omega-3s and has a more robust flavor, while canned is practical for quick, budget-friendly meals.

Data Sources & Scientific References