Tuna, White, Canned in Water (Drained Solids)
Introduction:
Canned tuna is a pantry staple thatโs both convenient and versatile. White tuna, packed in water, is a lean protein option with a subtle flavor and a firm, yet flaky texture. When drained, it becomes a perfect addition to salads, sandwiches, wraps, or even as a protein boost for casseroles and pasta dishes. Packed with nutrients, this version of canned tuna is a great choice for anyone seeking a healthy and easy meal component.
Nutritional Information (per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 128 kcal |
| Protein | 23.62 g |
| Total Fat | 2.97 g |
| Saturated Fat | 0.79 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 14 mg |
| Iron | 0.97 mg |
| Magnesium | 33 mg |
| Phosphorus | 217 mg |
| Potassium | 237 mg |
| Sodium | 377 mg |
| Zinc | 0.48 mg |
| Copper | 0.039 mcg |
| Manganese | 0.019 mg |
| Selenium | 65.7 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.008 mg |
| Riboflavin (B2) | 0.044 mg |
| Niacin (Vitamin B3) | 5.799 mg |
| Vitamin B6 | 0.217 mg |
| Folate (Vitamin B9) | 2.0 mcg |
| Vitamin B12 | 1.17 mcg |
| Vitamin A | 6.0 mcg |
| Vitamin E | 0.85 mg |
| Vitamin D2 | 2.0 mcg |
Allergen Information:
- Contains: Fish (Tuna)
- May contain traces of: Shellfish or other fish depending on manufacturing practices.
- Gluten-free: Suitable for those following a gluten-free diet.
Dietary Preferences:
- High in Protein: A great source of lean protein, ideal for muscle repair and maintenance.
- Low in Carbohydrates: This canned tuna is virtually carbohydrate-free, making it suitable for keto and low-carb diets.
- Low in Fat: With only 2.97 grams of total fat, it fits well into a low-fat diet.
- No Added Sugars: Contains no added sugars, making it a healthy, savory choice for many dietary plans.
Advice:
Canned white tuna in water is not only an affordable and nutritious option but also incredibly versatile. It’s an excellent addition to a variety of recipes, from simple tuna salad to more complex pasta dishes or casseroles. Due to its low-fat and high-protein content, it is a great food choice for those looking to manage their weight while still enjoying filling meals. Additionally, itโs quick to prepare, making it a convenient option for busy individuals or families.
Tuna is also rich in vitamins and minerals, such as niacin, vitamin B6, phosphorus, and selenium. Niacin (vitamin B3) plays a crucial role in energy production and supports the health of the skin, while vitamin B6 is essential for brain function. Phosphorus contributes to bone health, and selenium acts as an antioxidant, protecting cells from damage.
Conclusion:
Tuna, canned in water, is a delicious, nutritious, and convenient ingredient to have on hand. Whether youโre preparing a quick lunch, a hearty dinner, or a protein-packed snack, white tuna offers a variety of health benefits. With its lean protein, essential vitamins, and minerals, it’s a smart choice for maintaining a balanced and healthy diet.
