1 serving (85 grams) contains 99 calories, 22.0 grams of protein, 0.8 grams of fat, and 0.0 grams of carbohydrates.
Log this food in SnapCalorie
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 | 686.1 mg | 29% | |
| 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 | 2.2 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
Source of Calories
About Ocean tuna in water
Ocean tuna in water is a versatile food often used in global cuisines, with origins linked to traditional Japanese, Mediterranean, and American cooking. It is typically canned tuna packed in water, offering a leaner option compared to oil-packed varieties. Tuna is a rich source of high-quality protein, omega-3 fatty acids, selenium, and vitamin D. It contains balanced essential nutrients suitable for various meal preparations, such as salads, sandwiches, or pasta dishes. Being low in fat and calories, it is frequently recommended for heart-health-conscious diets while still providing important vitamins and minerals.
Health Benefits
- Supports heart health due to high omega-3 fatty acids (175-220 mg per serving) that help reduce inflammation and improve cholesterol levels.
- Provides lean protein (around 20-25g per 3 ounces) essential for muscle growth and repair.
- Rich in selenium (30-35 mcg per serving), a vital antioxidant that supports cellular health and immunity.
Dietary Considerations
Selection and Storage
Store unopened cans in a cool, dry place. Refrigerate leftovers in an airtight container and consume within 3 days for best quality.
Common Questions About Ocean tuna in water Nutrition
Is ocean tuna in water high in protein?
Yes, ocean tuna in water is an excellent source of protein. A 3-ounce serving typically contains around 20-25 grams of protein, making it an ideal choice for muscle building and maintaining lean body mass. It is also low in fat and calories when packed in water.
Can I eat ocean tuna in water on a keto diet?
Yes, ocean tuna in water is very keto-friendly as it is low in carbohydrates and high in protein. A 3-ounce serving usually contains 0 grams of carbs and less than 1 gram of fat, making it a great option for those following a ketogenic eating plan. Pair it with a high-fat food like avocado for optimal keto compatibility.
What are the health benefits or concerns of eating ocean tuna in water?
Ocean tuna in water is a good source of lean protein, omega-3 fatty acids, and essential minerals like selenium and vitamin B12. However, due to potential mercury content, it's recommended to limit consumption to 2-3 servings per week, particularly for pregnant women and children. Always opt for sustainably sourced tuna to minimize environmental impact.
How much ocean tuna in water should I eat in one serving?
A standard serving size of ocean tuna in water is about 3-4 ounces, which is roughly half a can. This amount provides around 100 calories, 20-25 grams of protein, and is a sensible portion for most adults. It is important to balance tuna consumption with other protein sources throughout the week.
How does ocean tuna in water compare to tuna in oil?
Ocean tuna in water is significantly lower in calories and fat compared to tuna in oil. For example, a 3-ounce serving of tuna in water contains around 100 calories and less than 1 gram of fat, while tuna in oil may have 150-200 calories and up to 10 grams of fat. If you're looking for a lighter, healthier option, tuna in water is the better choice.
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.
