1 serving (85 grams) contains 99 calories, 22.0 grams of protein, 0.8 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
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 | 888.9 mg | 38% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 61.1 g | 122% | |
| Vitamin D | 108.3 mcg | 541% | |
| Calcium | 27.8 mg | 2% | |
| Iron | 2.5 mg | 13% | |
| Potassium | 583.3 mg | 12% | |
* 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 Light tuna
Light tuna, typically referring to species like skipjack or yellowfin, is a widely consumed fish known for its mild flavor and flaky texture. Found in global cuisines, it is particularly prevalent in Mediterranean, Japanese, and North American dishes such as salads, sushi, and sandwiches. Light tuna is low in fat and calories while being an excellent source of protein and essential nutrients. A 3-ounce serving generally provides 22 grams of high-quality protein, along with B vitamins like niacin and B12, selenium, and omega-3 fatty acids. Compared to white tunas like albacore, light tuna is lower in mercury levels, making it a safer choice for regular consumption. Its nutrient-dense profile supports heart health and muscle maintenance while contributing to a balanced diet overall.
Health Benefits
- Supports heart health due to its omega-3 fatty acids, which help lower triglycerides and reduce inflammation.
- Boosts energy levels and supports metabolism, thanks to its high content of B vitamins, including niacin and vitamin B12.
- Strengthens the immune system with selenium, a mineral that plays a key role in antioxidant defense and thyroid health.
Dietary Considerations
Selection and Storage
Store fresh tuna in the coldest part of the refrigerator and consume within 1-2 days. Freeze for longer storage, ensuring it's tightly wrapped to prevent freezer burn.
Common Questions About Light tuna Nutrition
Is light tuna high in protein?
Yes, light tuna is an excellent source of protein. A 3-ounce serving typically contains around 20-22 grams of protein, making it a great choice for those looking to increase their protein intake without consuming high amounts of fat or carbohydrates.
Can I eat light tuna on a keto diet?
Yes, light tuna is keto-friendly as it is very low in carbohydrates. A typical 3-ounce serving contains less than 1 gram of carbohydrates, making it suitable for a ketogenic diet.
What are the health benefits and concerns of eating light tuna?
Light tuna is rich in omega-3 fatty acids, which support heart and brain health, and it provides essential vitamins like B12 and D. However, it may contain mercury, depending on the brand and source, so it's recommended to limit consumption to 2-3 servings per week to reduce mercury exposure.
How much light tuna should I eat per serving?
A standard serving size for light tuna is about 3 ounces, which provides approximately 100 calories, 22 grams of protein, and 1 gram of fat (varies slightly if canned in oil). Consider pairing it with vegetables or whole grains for a balanced meal.
How does light tuna compare to albacore tuna?
Light tuna generally has less mercury than albacore tuna, making it a safer choice for more frequent consumption. It also tends to have a milder flavor compared to albacore, which has a firmer texture and is slightly higher in calories and fat.
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.
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.
