Tuna (Light Canned in Water, No Salt Added, Drained)
Tuna is a popular and versatile ingredient, often praised for its high protein content and convenience. This particular variety, canned in water with no added salt, provides a healthy and lean option for those seeking to boost their protein intake without extra sodium. Draining the liquid ensures a more concentrated texture and flavor, making it a great choice for salads, sandwiches, casseroles, or even as a simple protein-packed snack.
Nutritional Breakdown per 100g
| Nutrient | Amount |
|---|---|
| Energy | 116 kcal |
| Protein | 25.51 g |
| Total Fat | 0.82 g |
| Saturated Fat | 0.234 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 11 mg |
| Iron | 1.53 mg |
| Magnesium | 27 mg |
| Phosphorus | 163 mg |
| Potassium | 237 mg |
| Sodium | 50 mg |
| Zinc | 0.77 mg |
| Copper | 0.051 mcg |
| Manganese | 0.011 mg |
| Selenium | 80.4 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.032 mg |
| Riboflavin (B2) | 0.074 mg |
| Niacin (B3) | 13.28 mg |
| Vitamin B6 | 0.35 mg |
| Folate (B9) | 4.0 mcg |
| Vitamin B12 | 2.99 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Tuna is naturally free from gluten, dairy, and other common allergens, making it a safe and nutritious choice for many dietary needs. However, individuals with fish allergies should avoid consuming tuna.
Dietary Preferences
Tuna in water with no added salt fits well into various dietary preferences, including:
- Low-sodium: Ideal for those who need to limit their salt intake.
- Low-fat: A lean source of protein with minimal fat content.
- Paleo: This canned tuna aligns with the principles of the paleo diet, as it’s minimally processed and free from grains and dairy.
- Ketogenic: With its high protein and low carbohydrate content, it’s suitable for keto meal plans.
- Gluten-Free: Naturally free from gluten, making it a safe option for those following a gluten-free diet.
Advice
Canned tuna is a great pantry staple for quick meals, offering an excellent protein-to-calorie ratio. For a more robust meal, pair it with a variety of vegetables or whole grains to add fiber and additional nutrients. When using canned tuna, be mindful of the sodium content in some varieties and opt for those labeled “no salt added” to keep the dish as healthy as possible.
Conclusion
Light canned tuna in water with no added salt is a nutritious, high-protein food that’s versatile enough to complement a variety of dishes. With a minimal amount of fat and carbohydrates, it’s a perfect choice for those looking to maintain a balanced diet while keeping calories in check. Whether you’re preparing a quick lunch, a salad topping, or a hearty casserole, tuna is an excellent ingredient that offers both convenience and nutrition.
