Canned tuna in water

Protein

Item Rating: 73/100

1 serving (85 grams) contains 99 calories, 22.0 grams of protein, 0.8 grams of fat, and 0.0 grams of carbohydrates.

Nutrition Information

1 cup (236.1g)

Calories		275
% Daily Value*
Total Fat		2.2 g	2%
	Saturated Fat	0.6 g	3%
	Polyunsaturated Fat	0 g
Cholesterol		83.3 mg	27%
Sodium		686.1 mg	29%
Total Carbohydrates		0 g	0%
	Dietary Fiber	0 g	0%
	Sugars	0 g
protein		61.1 g	122%
Vitamin D		188.9 mcg	944%
Calcium		27.8 mg	2%
Iron		2.2 mg	12%
Potassium		658.3 mg	14%

* 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: 19 cal (7.5%)

Protein: 244 cal (92.5%)

Carbs: 0 cal (0.0%)

About Canned tuna in water

Canned tuna in water is a popular preserved fish product, originating from tuna species like skipjack, albacore, or yellowfin, commonly found in Pacific and Atlantic waters. It is a staple ingredient in global cuisines, particularly in Mediterranean, American, and Asian diets. Nutritionally, canned tuna in water is a high-protein, low-fat food rich in essential nutrients. A 3-ounce serving typically provides around 20-25 grams of protein, less than 1 gram of fat, and only about 100 calories. It is also a significant source of omega-3 fatty acids, selenium, and B vitamins such as niacin and B12. Being canned in water, it is lower in calories compared to oil-packed tuna, making it suitable for calorie-conscious diets. The presence of modest sodium levels (usually 150-350 mg per serving) aids in preservation while keeping it flavorful.

Health Benefits

• Promotes heart health due to omega-3 fatty acids, which help reduce inflammation and support cardiovascular function.
• Boosts energy production and neurological function through high levels of vitamin B12 (around 2.5 mcg per serving, 100% of the daily recommended value).
• Provides selenium, a powerful antioxidant, with approximately 30 mcg per serving (50% of the daily recommended intake), which helps protect cells from damage and supports thyroid function.

Dietary Considerations

Allergens: Contains fish

Suitable for: Low-carb diets, high-protein diets, mediterranean diets

Not suitable for: Vegetarian diets, vegan diets, low-sodium diets (if not a low-sodium variety)

Selection and Storage

Store unopened canned tuna in a cool, dry place. Once opened, transfer any unused tuna to an airtight container and refrigerate, consuming within 2-3 days.

Common Questions About Canned tuna in water Nutrition

Is canned tuna in water high in protein?

Yes, canned tuna in water is an excellent source of protein, providing approximately 20-25 grams of protein per 3-ounce serving. It's a low-calorie option, ideal for those looking to boost their protein intake while maintaining a balanced diet.

Can I eat canned tuna in water on a keto diet?

Yes, canned tuna in water is perfectly compatible with a keto diet. It is low in carbohydrates, containing less than 1 gram of carbs per serving, making it ideal for maintaining ketosis while being high in protein.

What are the health benefits and concerns of eating canned tuna in water?

Canned tuna in water is rich in omega-3 fatty acids, which promote heart and brain health. However, it can contain trace levels of mercury, so consumption should be moderated, especially for pregnant women or young children. The FDA recommends limiting albacore tuna to one serving per week but allows for more frequent consumption of light tuna.

What is the recommended serving size for canned tuna in water?

A standard serving size is about 3 ounces (approximately half a can). This provides around 100 calories, 20-25 grams of protein, and minimal fat. For heart health and balanced nutrition, aim to include it as part of a varied diet rather than exceeding weekly recommended limits.

How does canned tuna in water compare to canned tuna in oil?

Canned tuna in water is lower in calories and fat compared to canned tuna in oil. A 3-ounce serving of tuna in water typically has around 100 calories and less than 1 gram of fat, while the same amount in oil may have over 150 calories and significantly more fat. Tuna in water is ideal for lighter meals and weight management.

Data Sources & Scientific References