1 serving (85 grams) contains 99 calories, 21.6 grams of protein, 1.2 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
275 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.3 g | 4% | |
| Saturated Fat | 0.8 g | 4% | |
| 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 | 60.0 g | 120% | |
| Vitamin D | 188.9 mcg | 944% | |
| Calcium | 27.8 mg | 2% | |
| Iron | 2.5 mg | 13% | |
| Potassium | 425 mg | 9% | |
* 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
Source of Calories
About Canned tuna
Canned tuna is a popular, versatile protein source made from varieties of tuna fish such as albacore or skipjack, preserved in oil, water, or brine. Originating from fishing cultures, tuna has become a dietary staple worldwide, particularly in Mediterranean, Asian, and American cuisines. It’s highly valued for its convenience and robustness in salads, sandwiches, pastas, and casseroles. Nutritionally, canned tuna is rich in protein, providing about 20-25 grams per 3-ounce serving. It is also a significant source of omega-3 fatty acids, which support heart and brain health, and provides key nutrients like vitamin D, selenium, and B vitamins such as niacin and B12. However, sodium and mercury levels can vary depending on the type of tuna and preparation, making moderation important.
Health Benefits
- Supports heart health due to its high omega-3 fatty acid content (around 0.2-1.5 g per serving).
- Boosts immunity as it is rich in selenium, offering approximately 50% of the daily requirement in a standard serving.
- Promotes energy production through its B12 content, which supports red blood cell formation and neurological function.
- Improves bone health thanks to its vitamin D contribution, with about 20% of the daily recommended intake.
- Aids muscle repair and growth due to its high protein content (20-25 grams per serving).
Dietary Considerations
Selection and Storage
Store unopened canned tuna in a cool, dry place. Once opened, transfer to an airtight container and refrigerate; consume within 2-3 days.
Common Questions About Canned tuna Nutrition
Is canned tuna high in protein?
Yes, canned tuna is an excellent source of protein. A 3-ounce serving typically contains around 20-25 grams of protein, making it ideal for muscle building and repair. It is also low in fat, especially if packed in water rather than oil.
Can I eat canned tuna on a keto diet?
Yes, canned tuna is keto-friendly as it is low in carbohydrates, with less than 1 gram of carbs per serving. Pair it with healthy fats like avocado or mayonnaise to create keto-compliant meals.
What are the health benefits and risks of eating canned tuna?
Canned tuna is rich in omega-3 fatty acids, supporting heart health and brain function. However, it may contain levels of mercury depending on the type (albacore typically contains more mercury than light tuna). Consuming it in moderation, such as 2-3 servings per week, is considered safe for most people.
How much canned tuna should I eat per serving?
A typical serving of canned tuna is 3-4 ounces, which is roughly half a standard can. This amount provides a balanced portion of protein without excessive mercury intake. For children or pregnant women, smaller portions may be recommended due to mercury concerns.
Is canned tuna better than fresh tuna?
Canned tuna is more convenient, affordable, and shelf-stable compared to fresh tuna. However, fresh tuna generally has a richer taste and slightly higher nutritional value, including more omega-3 fatty acids. Canned tuna is a good option for those seeking a budget-friendly, high-protein food.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Omega-3 Fatty AcidsNIH Office of Dietary SupplementsExplains the health benefits of omega-3 fatty acids, a key nutrient found in canned tuna, and their role in heart and overall health.
- Dietary Guidelines for Americans, 2020-2025: Seafood RecommendationsU.S. Department of Agriculture and U.S. Department of Health and Human ServicesProvides recommendations for seafood consumption, including canned tuna, as part of a healthy dietary pattern.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
