Tuna (Skipjack, Fresh, Cooked, Dry Heat) – Nutritional Information
Tuna, specifically skipjack tuna, is a versatile and nutritious seafood option that’s not only delicious but also packed with essential nutrients. It is commonly prepared by dry heat methods such as grilling or pan-searing, which help retain its natural flavors and texture. Whether you’re looking for a lean protein source for a healthy meal or a fish that’s rich in vitamins and minerals, skipjack tuna fits the bill perfectly.
Nutritional Overview:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 132 kcal |
| Protein | 28.21 g |
| Fat | 1.29 g |
| Saturated Fats | 0.42 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 37.0 mg |
| Iron | 1.6 mg |
| Magnesium | 44.0 mg |
| Phosphorus | 285.0 mg |
| Potassium | 522.0 mg |
| Sodium | 47.0 mg |
| Zinc | 1.05 mg |
| Copper | 0.11 mcg |
| Manganese | 0.019 mg |
| Selenium | 46.8 mcg |
| Vitamin C | 1.0 mg |
| Thiamin (B1) | 0.038 mg |
| Riboflavin (B2) | 0.122 mg |
| Niacin (B3) | 18.756 mg |
| Vitamin B6 | 0.981 mg |
| Folate (B9) | 10.0 mcg |
| Vitamin B12 | 2.19 mcg |
| Vitamin A | 18.0 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Skipjack tuna is classified as a fish and may cause allergic reactions in individuals who are allergic to fish. It is essential for people with fish allergies to avoid consuming tuna or any seafood related products.
Dietary Preferences:
- Gluten-Free: Skipjack tuna is naturally gluten-free, making it an excellent choice for those with celiac disease or gluten sensitivities.
- Low-Carb/Keto: With no carbohydrates or sugar, this fish is a great addition to low-carb and keto diets.
- High-Protein: With over 28 grams of protein per 100 grams, tuna is a rich source of high-quality, lean protein, ideal for muscle-building or maintaining a healthy weight.
- Low in Fat: With just 1.29 grams of total fat and only 0.42 grams of saturated fat, it is considered a heart-healthy option compared to fattier fish or meats.
Health Benefits:
Skipjack tuna is a powerhouse of essential nutrients that are vital for maintaining overall health. Here are some key benefits:
- Rich in Protein: Tuna provides a high amount of protein per serving, which is essential for tissue repair, muscle growth, and maintaining a healthy immune system.
- Good Source of Omega-3 Fatty Acids: Though it is lower in fat compared to other tuna varieties, it still provides healthy omega-3 fatty acids, which support heart health, reduce inflammation, and contribute to brain function.
- High in B-Vitamins: The significant presence of vitamins such as Niacin (B3), B6, and B12 make tuna an excellent choice for energy metabolism, red blood cell production, and maintaining healthy nervous system function.
- Mineral-Rich: Tuna is packed with essential minerals like phosphorus, potassium, magnesium, and zinc, all of which support various bodily functions, including bone health, nerve function, and immune support.
- Supports Metabolism: With its high niacin (B3) content, skipjack tuna is beneficial for supporting the body’s energy production and metabolism.
Cooking Tips:
Skipjack tuna can be enjoyed in a variety of dishes. Here are some cooking tips to get the most out of this nutritious fish:
- Grilling or Pan-Seared: This fish holds up well to dry-heat cooking methods, such as grilling or pan-searing. To maintain its natural flavor, avoid overcooking, as tuna can become tough and dry.
- In Salads: Skipjack tuna is a great addition to fresh salads. Simply flake the cooked fish and add it to your favorite salad greens, tossed with olive oil and lemon for a healthy, light meal.
- Tuna Steaks: You can cut tuna into thick steaks for grilling or pan-frying, seasoning with simple ingredients like salt, pepper, and lemon zest for a delicious entrée.
- Canned Tuna: For convenience, skipjack tuna is often available in canned form, which is great for quick recipes like tuna salad, pasta dishes, or sandwiches. Look for options packed in water for a lower-calorie choice.
Conclusion:
Tuna (skipjack), when cooked with dry heat, is a flavorful and nutritious seafood option that can be enjoyed in a variety of ways. It’s an excellent source of lean protein, healthy fats, and essential vitamins and minerals. With its versatility in the kitchen and impressive health benefits, skipjack tuna is a fantastic addition to any diet.
