As a popular source of protein, tuna is often included in various diets. If you are looking to control your weight or want to manage your daily energy intake, knowing the calories in tuna and its nutritional value is essential. This article provides accurate information based on reliable data to help you make an informed choice.
Tuna calories and tuna macronutrients
Canned tuna comes in different forms, such as in brine or in oil, and these differences affect its calories and composition. Below is a table of the nutritional value of tuna per 100 grams for common types.
Table 1: Calories and macronutrients (per 100 grams)
| Foodstuff | Tuna in brine | Tuna in oil |
|---|---|---|
| Calories (kilocalories) | 116 | 186 |
| Protein (grams) | 25.5 | 29 |
| Fat (grams) | 0.8 | 8 |
| Carbohydrates (grams) | 0 | 0 |
Table 2: Sugar, fiber and salt (per 100 grams)
| Foodstuff | Tuna in brine | Tuna in oil |
|---|---|---|
| Sugar (grams) | 0 | 0 |
| Fiber (grams) | 0 | 0 |
| Salt/sodium (mg) | 300 | 350 |
| Cholesterol (mg) | 40 | 45 |
Table 3: Important vitamins and minerals
| Vitamin/mineral | Tuna in brine (percentage of daily requirement) | Tuna in oil (percentage of daily requirement) |
|---|---|---|
| Vitamin B12 | 100% | 120% |
| Vitamin D | 20% | 25% |
| Selenium | 100% | 110% |
| Phosphorus | 25% | 30% |
| Iron | 8% | 10% |
Table 4: Calories in common consumption units
| Consumption unit | Approximate weight (grams) | Calories (in brine) | Calories (in oil) |
|---|---|---|---|
| A standard can | 180 | 150 | 280 |
| A medium serving | 100 | 116 | 186 |
| Half a can | 90 | 104 | 167 |
Table 5: Comparison of raw and canned calories
| Kind of | Calories (per 100 grams) | Protein (grams) | Fat (grams) |
|---|---|---|---|
| Raw tuna | 144 | 23 | 5 |
| Canned tuna (water) | 116 | 25.5 | 0.8 |
| Calories in tuna in oil (canned) | 186 | 29 | 8 |
Nutritional benefits and uses of tuna
Tuna is a staple in a variety of diets due to its rich composition. Below, we review its key aspects.
- Tuna's role in weight loss or gain: With moderate calories and high protein, tuna can help with weight loss because it makes you feel full without adding too many calories. For weight gain, varieties in oil are a better option because they provide more energy.
- Its effect on feelings of fullness and appetite control: Tuna's high protein content (about 25 grams per 100 grams) helps control appetite and can be part of snacks to prevent overeating.
- Suitable or unsuitable for weight loss diets: Tuna in brine is suitable for low-calorie diets because tuna in this state is low in calories and low in fat, but its sodium content must be considered.
- Its place in athletes' diets: Athletes can use tuna protein for muscle recovery; a 100-gram serving largely meets the daily protein requirement and provides sustained energy.
- Effect of balanced consumption on daily energy: Moderate consumption of tuna (2-3 times a week) can increase daily energy without increasing body fat, especially with B vitamins that support metabolism.
- A quick and smart comparison to similar foods: Compared to grilled chicken (165 calories per 100 grams), tuna has fewer calories but more omega-3s; compared to eggs (155 calories), it has similar protein but higher sodium.
- Who should balance their consumption: People on a low-sodium diet or those who are sensitive to mercury should balance their intake to reap the nutritional benefits of tuna without the added challenge.
These benefits are based on general nutritional data and suggest that tuna can be a balanced part of a daily diet. Article Tuna poisoning It is also very useful.
Is eating too much tuna a problem?
Eating a lot of tuna can be challenging due to the sodium and possible mercury levels in the large fish. The high sodium in canned tuna (about 300 mg/100 g) can affect blood pressure if consumed in excess, but this can be managed by choosing low-sodium brands. Mercury is also present in tuna, but levels are usually low in canned varieties, and reputable organizations like the FDA consider 2-3 servings per week safe. Focusing on a moderate amount (such as 100-150 g per serving) will help you reap the benefits without worrying too much. Always check the product label to check the tuna calories and ingredients.
FAQ
How many calories are in tuna?
The calories in 100 grams of tuna are about 116 kcal for the brined variety and 186 kcal for the oiled variety. These values vary slightly depending on the brand.
Is tuna good for dieting?
Yes, tuna is useful in weight loss diets because it is high in protein and moderate in calories, but choose the low-fat variety to control calorie intake.
What is the best way to consume calories?
To control calories, choose canned tuna and combine it with vegetables for a low-calorie but filling meal.
What is the difference in calories in tuna in different cooking methods?
Tuna in brine has fewer calories (116 per 100 grams) than in oil (186); raw tuna has 144 calories, but canned is safer.
Final summary
With balanced calories and rich nutritional value, tuna is a practical option for daily diets. You can use the tables provided for accurate calculations and prioritize balanced consumption. This information will help you make informed food decisions and benefit from its nutritional benefits.
Don't forget that you can Food calories Also use it to find out the calories of other ingredients.
Source of nutritional data: FoodData Central – USDA
