Tuna is a popular fish that is consumed all over the world. It is known for its unique taste, versatility, and nutritional benefits. Here are some of the key nutritional facts about tuna per 100g serving.
Calories
Tuna is a low-calorie food. 100g of fresh tuna contains just 116 calories. Consistent with this, tuna is a popular choice for people who want to lose weight or maintain a healthy weight.
Protein
Tuna is high in protein, making it a great food for athletes, bodybuilders, and anyone else who needs to build or maintain muscle mass. 100g of tuna contains approximately 30g of protein.
Fat
Tuna is a good source of healthy fats, including omega-3 fatty acids. A 100g serving of fresh tuna contains approximately 1g of fat. This makes it a particularly good option for people who are looking for a lean source of protein.
Carbohydrates
Tuna contains very few carbohydrates, with approximately 0g per 100g serving. This makes it a great choice for people who are following a low-carbohydrate or keto diet.
Vitamins and Minerals
Tuna is a good source of several important vitamins and minerals, including vitamin B12, vitamin D, selenium, and potassium. These nutrients are essential for maintaining overall health and wellbeing.
Sodium
Tuna is naturally low in sodium, with just 48mg of sodium per 100g serving. This makes it a great option for people who are watching their sodium intake.
Mercury
One thing to be aware of when it comes to tuna is its mercury content. Like many types of fish, tuna can contain mercury, which is a toxic substance that can cause health problems if consumed in large amounts. It is recommended that people limit their intake of high-mercury fish like tuna, particularly pregnant women and young children.
Types of Tuna
There are several different types of tuna. Here are some of the most common varieties:
Yellowfin Tuna
Yellowfin tuna is a popular type of tuna that is known for its mild flavor and rich texture. It is often used in sushi and other types of raw fish dishes.
Albacore Tuna
Albacore tuna is a type of tuna that is found in the Pacific, Atlantic, and Indian Oceans. It is known for its firm texture and mild flavor.
Bluefin Tuna
Bluefin tuna is a type of tuna that is known for its rich, buttery flavor and tender texture. It is often used in high-end restaurants and is considered a delicacy in some parts of the world.
FAQs About Tuna
1. Is tuna a healthy food?
Yes, tuna is a healthy food that is rich in protein, vitamins, and minerals. However, it is important to be mindful of its mercury content and to consume it in moderation.
2. How much tuna can I eat per week?
The FDA recommends that adults eat no more than 2-3 servings of low-mercury fish per week, including tuna.
3. Can I eat tuna while pregnant?
Pregnant women should limit their intake of high-mercury fish like tuna. It is generally safe to eat 2-3 servings of low-mercury fish per week during pregnancy.
4. Is canned tuna healthy?
Canned tuna can be a healthy option, but it is important to choose a brand that is low in mercury and sodium. Check the label to make sure you are getting a high-quality product.
5. How should I prepare tuna?
Tuna can be prepared in many different ways, including grilling, baking, and sautéing. It is often used in sushi and other raw fish dishes as well.
6. Is tuna sustainable?
Some types of tuna are overfished, while others are more sustainable. Look for tuna that has been certified as sustainable by organizations like the MSC or the ASC.
7. Can I freeze tuna?
Yes, tuna can be frozen for up to 2-3 months. However, it is best to freeze it in an airtight container to prevent freezer burn.
8. Can I eat tuna every day?
While tuna can be a healthy food, it is generally not recommended to consume it every day due to its mercury content.
9. Is fresh tuna better than canned tuna?
Fresh tuna is generally higher in quality and has a better flavor than canned tuna. However, canned tuna can be a convenient and affordable option.
10. What are some recipes that use tuna?
Tuna can be used in many different types of dishes, including salads, sandwiches, casseroles, and more. Some popular tuna recipes include tuna salad, tuna melt, and seared tuna steak.
Conclusion
Tuna is a delicious and healthy food that is enjoyed by people all over the world. Whether you prefer fresh tuna or canned tuna, there are many different ways to incorporate this versatile fish into your diet. Just be sure to consume it in moderation and to choose a brand that is low in mercury and other contaminants.
