1 serving (85 grams) contains 110 calories, 20.0 grams of protein, 2.5 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
305.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.9 g | 8% | |
| Saturated Fat | 1.4 g | 7% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 97.2 mg | 32% | |
| Sodium | 833.3 mg | 36% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 55.6 g | 111% | |
| Vitamin D | 111.1 mcg | 555% | |
| Calcium | 27.8 mg | 2% | |
| Iron | 1.4 mg | 7% | |
| 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
Source of Calories
About Solid white tuna
Solid white tuna, often sourced from albacore species, is known for its firm texture and mild flavor. Primarily caught in the Pacific and Atlantic Oceans, this fish is a popular ingredient in Western and Mediterranean cuisines, often featured in salads, sandwiches, and casseroles. Tuna is an excellent source of protein, offering nearly 25 grams per 100-gram serving, while being low in fat. It is also rich in omega-3 fatty acids, essential for heart health and brain function. Additionally, tuna is a good source of selenium, Vitamin B12, and niacin, all of which contribute to energy production and immunity. However, solid white tuna may contain moderate levels of mercury, calling for mindful consumption, particularly for pregnant women and children.
Health Benefits
- Supports heart health due to omega-3 fatty acids, which reduce inflammation and improve cholesterol levels.
- Boosts energy production through a high concentration of Vitamin B12 (one serving provides 30% of the daily recommended intake).
- Strengthens the immune system with selenium, a powerful antioxidant found in significant amounts in tuna.
Dietary Considerations
Selection and Storage
Store fresh tuna in the refrigerator at 32°F to 40°F and consume within 1-2 days for optimal quality. Frozen tuna can be stored for up to 3 months in an airtight container.
Common Questions About Solid white tuna Nutrition
Is solid white tuna high in protein?
Yes, solid white tuna is an excellent source of protein. A 3-ounce serving contains approximately 20-25 grams of protein, making it a great option for muscle repair and overall body functions.
Can I eat solid white tuna on a keto diet?
Yes, solid white tuna is compatible with a keto diet. It is low in carbs—less than 1 gram per serving—and high in protein and healthy fats, making it suitable for maintaining ketosis.
What are the health benefits and concerns of eating solid white tuna?
Solid white tuna is rich in omega-3 fatty acids, which are beneficial for heart health, reducing inflammation, and supporting brain function. However, it can contain higher levels of mercury compared to other types of seafood, so consumption should be limited to 2-3 servings per week, especially for pregnant women and young children.
What is the recommended portion size for solid white tuna?
A standard serving size for solid white tuna is 3 ounces, which provides about 100-120 calories depending on the preparation. Pair it with vegetables or whole grains for a balanced meal.
How does solid white tuna compare to chunk light tuna?
Solid white tuna is typically albacore, offering a firmer texture and milder flavor compared to chunk light tuna, which usually comes from smaller species like skipjack and has a softer texture and richer taste. Solid white tuna also tends to have slightly higher mercury content.
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.
