1 serving (100 grams) contains 132 calories, 29.0 grams of protein, 1.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
314.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.4 g | 3% | |
| Saturated Fat | 0.7 g | 3% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 119.0 mg | 39% | |
| Sodium | 88.1 mg | 3% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 69.0 g | 138% | |
| Vitamin D | 476.2 mcg | 2381% | |
| Calcium | 26.2 mg | 2% | |
| Iron | 3.1 mg | 17% | |
| Potassium | 769.0 mg | 16% | |
* 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 Tonno
Tonno, the Italian word for tuna, is a widely consumed fish known for its tender, flaky texture and mild flavor. Originating from Mediterranean cuisine, tonno is commonly used in salads, pasta dishes, and grilled preparations. Tuna is exceptionally high in protein—with 29 grams per 100-gram serving—and contains negligible fat and carbohydrates, making it a lean, nutrient-dense food. It is also a rich source of vitamin D (200 IU per serving), essential for bone health, and provides key minerals such as iron and calcium in small amounts. The low-calorie profile of tuna, 132 calories per 100 grams, makes it an excellent choice for those seeking a high-protein, low-fat diet. Tuna is a staple in many diet plans due to its versatility and nutrient-heavy profile, offering both culinary satisfaction and health benefits.
Health Benefits
- High in protein, with 29 grams per 100-gram serving, supporting muscle repair and growth.
- Rich source of vitamin D (200 IU per serving), contributing to bone strength and immune support.
- Low in fat (1 gram per serving) and carbohydrates (0 grams), making it suitable for lean dietary plans.
- Contains iron (1.3 mg per serving), helpful for red blood cell production and oxygen transport.
- Includes omega-3 fatty acids, which promote heart health and reduce inflammation (specific to certain tuna species).
Dietary Considerations
Selection and Storage
Store fresh tuna in the refrigerator at 0°C to 4°C and consume within 1-2 days. Alternatively, freeze it at -18°C for up to 2 months for longer preservation.
Common Questions About Tonno Nutrition
Is tonno high in protein?
Yes, tonno (tuna) is an excellent source of protein, containing 29 grams of protein per 100 grams. This makes it a great food choice for supporting muscle growth, repair, and overall health.
Can I eat tonno on a keto diet?
Yes, tonno is ideal for a keto diet as it contains 0 grams of carbohydrates and only 1 gram of fat per 100 grams. Its high protein content also makes it a satisfying and healthy choice while maintaining ketosis.
What are the health benefits and concerns of eating tonno?
Tonno is rich in protein, low in calories, and provides essential nutrients like omega-3 fatty acids, which support heart and brain health. However, due to potential mercury content in tuna, it is recommended to consume it in moderation, particularly for pregnant women and children.
What is a recommended portion size for tonno?
A typical serving size of tonno is around 3 to 4 ounces (85 to 113 grams), which provides approximately 24 to 33 grams of protein and 112 to 150 calories. This portion size is suitable for most balanced diets.
How does tonno compare to salmon nutritionally?
Tonno is leaner than salmon, providing 132 calories and only 1 gram of fat per 100 grams, while salmon has about 206 calories and 13 grams of fat. Both are excellent protein sources, but salmon is richer in omega-3 fatty acids, making it better for heart health.
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.
