1 serving (150 grams) contains 250 calories, 20.0 grams of protein, 10.0 grams of fat, and 20.0 grams of carbohydrates.
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Nutrition Information
Calories |
400.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.0 g | 20% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 48 mg | 16% | |
| Sodium | 640.0 mg | 27% | |
| Total Carbohydrates | 32.0 g | 11% | |
| Dietary Fiber | 4.8 g | 17% | |
| Sugars | 3.2 g | ||
| protein | 32.0 g | 64% | |
| Vitamin D | 160.0 mcg | 800% | |
| Calcium | 80.0 mg | 6% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 480 mg | 10% | |
* 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 tostada
Tuna tostada is a traditional Mexican dish made by layering a crispy fried or baked tortilla with tuna, often mixed with lime juice, herbs, and fresh vegetables such as avocado, tomatoes, and onions. It combines the bold flavors of Mexican cuisine with the health benefits of tuna, a nutrient-dense, protein-rich seafood. Tuna is a significant source of lean protein, omega-3 fatty acids, and various vitamins like B12 and vitamin D. A standard serving is relatively low in calories while offering essential nutrients, including selenium, phosphorus, and magnesium. The inclusion of vibrant vegetables and healthy fats like avocado further enhances the nutritional content of this dish, making it both delicious and wholesome.
Health Benefits
- Provides high-quality protein (around 20g per 3 oz of tuna) for muscle repair and maintenance.
- Rich in omega-3 fatty acids (EPA and DHA), which support heart health and brain function.
- Contains vitamin B12 (over 100% of the recommended daily intake in a 3 oz serving), which aids nerve function and red blood cell formation.
Dietary Considerations
Selection and Storage
Store fresh tuna in the refrigerator and consume within 1-2 days, or freeze for longer storage. Use pre-cooked tostada shells or ensure they remain in a sealed container to maintain crispiness.
Common Questions About Tuna tostada Nutrition
What is the nutritional content of a typical tuna tostada?
A typical tuna tostada made with 3 oz of tuna, a fried corn tortilla, avocado, and toppings contains around 200-250 calories, 12-15 grams of protein, 10-12 grams of fat, and 15-20 grams of carbohydrates (depending on ingredients). It’s also rich in omega-3 fatty acids, vitamin D, and B vitamins from the tuna, as well as fiber and potassium if avocado and veggies are added.
Can I eat a tuna tostada on a keto diet?
A tuna tostada can be made keto-friendly by using a low-carb tortilla instead of a traditional corn tortilla. Tuna itself is keto-approved due to its high protein and low carbohydrate content, but adjustments may be needed for additional toppings to fit within daily carb limits.
What are the health benefits and concerns of eating a tuna tostada?
Tuna tostadas provide a good source of lean protein, heart-healthy omega-3 fatty acids, and essential vitamins like B12 and D. However, concerns may arise if the tuna is high in mercury, so it's best to consume moderate amounts (no more than 2-3 servings of tuna per week for most adults). Additionally, frying the tortilla can add unhealthy fats, so consider baking or using an alternative for a lighter option.
What is the recommended portion size for a tuna tostada?
One tuna tostada typically makes a satisfying portion for a meal, especially when paired with a side salad or soup. Aim for around 3 oz of tuna per tostada, as this provides a balanced amount of protein without excessive calories or fat.
How does a tuna tostada compare to a fish taco?
A tuna tostada is typically served open-faced on a crisp tortilla, while a fish taco uses a soft tortilla folded around the fish. In terms of calories, a tuna tostada may be lighter if baked rather than fried. Both can be nutritious, but the tostada generally highlights raw or lightly cooked tuna, whereas fish tacos often use battered and fried fish.
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.
