Canned Tuna in Oil (Light) – Drained, Salted
Tuna, specifically the light variety canned in oil, offers a highly nutritious and protein-packed ingredient for a variety of dishes. This particular tuna has been drained of excess oil and lightly salted to enhance its natural flavors. Known for its rich protein content, it is an excellent choice for those seeking a convenient and healthy source of nutrition.
Nutritional Breakdown per 100g:
| Nutrient | Amount |
|---|---|
| Energy | 198 kcal |
| Protein | 29.13 g |
| Fat | 8.21 g |
| Saturated Fat | 1.534 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 13 mg |
| Iron | 1.39 mg |
| Magnesium | 31 mg |
| Phosphorus | 311 mg |
| Potassium | 207 mg |
| Sodium | 50 mg |
| Zinc | 0.9 mg |
| Copper | 0.071 mcg |
| Manganese | 0.015 mg |
| Selenium | 76 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (B1) | 0.038 mg |
| Riboflavin (B2) | 0.12 mg |
| Niacin (B3) | 12.4 mg |
| Vitamin B6 | 0.11 mg |
| Folate (B9) | 5.0 mcg |
| Vitamin B12 | 2.2 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Canned tuna, specifically the light variety, is typically safe for most individuals, but it may contain traces of fish allergens. This product is not suitable for individuals with a fish allergy. Always read labels carefully, especially if you are prone to allergic reactions.
Dietary Preferences:
- High in Protein: Ideal for those following high-protein diets, such as athletes or muscle-building enthusiasts.
- Low Carb: Perfect for individuals on low-carbohydrate or ketogenic diets.
- Gluten-Free: Suitable for individuals with gluten intolerance or celiac disease.
- Low in Sugar: Free from added sugars, making it a great option for those looking to limit sugar intake.
- Paleo-Friendly: While it is a canned food product, it fits within the parameters of a paleo diet, provided no additional preservatives or additives are used.
Cooking Tips and Usage:
Canned tuna in oil is versatile and can be used in a wide variety of recipes. Whether incorporated into salads, sandwiches, casseroles, or pasta dishes, it is an excellent addition to any meal. For a light, quick lunch, try pairing it with leafy greens, olive oil, and a dash of lemon for added flavor. If you’re looking to add a hearty touch to your recipes, tuna can also be added to a warm pasta dish with a sprinkle of fresh herbs and garlic.
Conclusion:
Light canned tuna in oil is not only delicious but also offers an array of health benefits, especially when it comes to providing a lean protein source. With its essential nutrients like vitamin B12, iron, and omega-3 fatty acids, it contributes to overall health, especially heart health and muscle maintenance. Its low carbohydrate and high protein profile make it a top choice for a wide range of dietary preferences and culinary applications.
