Tuna (White, Canned in Water, Without Salt, Drained)
Tuna, particularly white tuna canned in water without added salt, is a lean, high-protein seafood choice that delivers numerous essential nutrients. This variety of tuna is typically drained, which helps reduce its sodium content, making it a favorable option for those watching their salt intake. It’s packed with protein, with minimal fat and virtually no carbohydrates, making it an excellent addition to various dishes, from salads to sandwiches and wraps.
Nutritional Breakdown
| Nutrient | Amount |
|---|---|
| Energy (kcal) | 128.0 kcal |
| Protein | 23.62 g |
| Fat | 2.97 g |
| Saturated Fats | 0.792 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 14.0 mg |
| Iron | 0.97 mg |
| Magnesium | 33.0 mg |
| Phosphorus | 217.0 mg |
| Potassium | 237.0 mg |
| Sodium | 50.0 mg |
| Zinc | 0.48 mg |
| Copper | 0.039 mcg |
| Manganese | 0.019 mg |
| Selenium | 65.7 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.008 mg |
| Riboflavin (B2) | 0.044 mg |
| Niacin (B3) | 5.799 mg |
| Vitamin B6 | 0.217 mg |
| Folate | 2.0 mcg |
| Vitamin B12 | 1.17 mcg |
| Vitamin A | 6.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Tuna is a known fish allergen and should be avoided by individuals with fish allergies. It may also contain traces of other allergens depending on the processing and packaging methods, so it is always important to check the label for any cross-contamination risks.
Dietary Preferences
- Low-Carb: This canned tuna has no carbohydrates, making it suitable for low-carb and ketogenic diets.
- High-Protein: With over 23 grams of protein per serving, it is an excellent option for those on high-protein diets, including bodybuilders and athletes.
- Low-Fat: Tuna in water is a lean source of protein with minimal fat, making it a good choice for those looking to reduce fat intake.
- Low-Sodium: Since this variety of tuna is canned without added salt, it is a great option for individuals monitoring their sodium intake for heart health or those with high blood pressure.
Cooking and Serving Suggestions
White tuna canned in water without salt is incredibly versatile. It’s perfect for creating a quick tuna salad with your favorite vegetables, or as a filling for wraps and sandwiches. You can also incorporate it into pasta dishes, casseroles, or simply enjoy it on its own with a squeeze of lemon and a drizzle of olive oil for a healthy snack.
Conclusion
White canned tuna in water without added salt is an excellent choice for those seeking a protein-packed, low-fat, and low-carb food option. Its rich nutritional profile, including high levels of phosphorus, potassium, and selenium, makes it a nourishing addition to any diet. Whether used in a light lunch or added to your favorite recipe, this tuna offers a simple, healthy way to boost your intake of essential nutrients.
