1 serving (100 grams) contains 116 calories, 25.5 grams of protein, 0.8 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
276.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.9 g | 2% | |
| Saturated Fat | 0.5 g | 2% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 90.5 mg | 30% | |
| Sodium | 683.3 mg | 29% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 60.7 g | 121% | |
| Vitamin D | 92.9 mcg | 464% | |
| Calcium | 23.8 mg | 1% | |
| Iron | 3.1 mg | 17% | |
| Potassium | 564.3 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 Tuna canned in water
Canned tuna in water is a convenient and versatile food derived from various species of tuna, such as albacore or skipjack, commonly used in cuisines worldwide. Originating as a preservation method, canned tuna gained popularity for its long shelf life and nutritional benefits. It is a lean protein source with minimal fat since it's packed in water rather than oil. A 3-ounce serving of canned tuna typically provides around 20 grams of protein, is low in calories (approximately 100 calories), and contains essential nutrients like selenium, vitamin D, and omega-3 fatty acids. It is also a source of B vitamins, particularly niacin and vitamin B12, which are vital for energy production and brain health.
Health Benefits
- Excellent source of protein, providing about 20 grams per 3-ounce serving, which supports muscle repair and growth.
- Rich in omega-3 fatty acids, supporting heart health and reducing inflammation.
- Contains selenium, with one serving offering about 70% of the daily recommended intake, supporting thyroid function and antioxidant activity.
Dietary Considerations
Selection and Storage
Store unopened canned tuna in a cool, dry place. Refrigerate leftovers in a sealed container and consume within 2 days for maximum freshness.
Common Questions About Tuna canned in water Nutrition
Is tuna canned in water high in protein?
Yes, tuna canned in water is an excellent source of protein. A 3-ounce serving typically contains around 20 grams of protein, making it an ideal choice for meeting daily protein needs, especially for those focused on muscle building or maintenance.
Can I eat tuna canned in water on a keto diet?
Yes, tuna canned in water is keto-friendly as it contains zero carbohydrates and is high in protein. It's also low in calories, with approximately 90 calories per 3-ounce serving, making it a suitable choice for those following a low-carb or ketogenic diet.
What are the health benefits and concerns of eating tuna canned in water?
Tuna canned in water is a good source of lean protein, omega-3 fatty acids, and essential vitamins like B12 and selenium, which support heart and brain health. However, it may contain mercury, so it is generally recommended to consume up to 2-3 servings per week for adults to minimize exposure and balance health benefits.
What is the recommended portion size for tuna canned in water?
A standard portion size for tuna canned in water is 3 ounces, which is roughly half a cup drained. This portion provides around 90 calories, 20 grams of protein, and minimal fat, making it an ideal serving size for most dietary needs. Adjust portioning based on your daily nutritional goals.
How does tuna canned in water compare to tuna canned in oil?
Tuna canned in water is lower in calories and fat compared to tuna canned in oil. A 3-ounce serving of tuna in water has about 90 calories and less than 1 gram of fat, while the same amount of tuna in oil can have over 160 calories and 7 grams of fat. Choose based on your dietary preferences and goals.
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.
