Canned Tuna in Oil (Drained Solids) – Nutritional Information
Description:
Canned tuna in oil (drained solids) is a convenient and nutrient-dense option, offering a high-protein, low-carb meal. The oil provides a source of healthy fats, and the tuna is rich in essential vitamins and minerals like niacin, vitamin B12, and selenium. This ingredient is often used in salads, sandwiches, pasta dishes, and casseroles for a satisfying and hearty meal.
Nutritional Information per 100g
| Nutrient | Amount |
|---|---|
| Energy | 186 kcal |
| Protein | 26.53 g |
| Total Fat | 8.08 g |
| Saturated Fat | 1.28 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 4.0 mg |
| Iron | 0.65 mg |
| Magnesium | 34.0 mg |
| Phosphorus | 267.0 mg |
| Potassium | 333.0 mg |
| Sodium | 396.0 mg |
| Zinc | 0.47 mg |
| Copper | 0.13 mcg |
| Manganese | 0.016 mg |
| Selenium | 60.1 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.017 mg |
| Riboflavin (B2) | 0.079 mg |
| Niacin (B3) | 11.698 mg |
| Vitamin B6 | 0.43 mg |
| Folate | 5.0 mcg |
| Vitamin B12 | 2.2 mcg |
| Vitamin A | 5.0 mcg |
| Vitamin E | 2.3 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
This product contains fish, which is a common allergen. It is important to check the label for any additional ingredients or potential cross-contamination with other allergens.
Dietary Preferences
- Gluten-Free: Suitable for those avoiding gluten.
- High-Protein: A great source of lean protein, ideal for muscle building or maintaining a high-protein diet.
- Low-Carb: Contains no carbohydrates, making it suitable for low-carb and keto diets.
- Paleo: The lack of processed ingredients makes it compatible with a paleo diet.
- Dairy-Free: Contains no dairy, suitable for individuals with lactose intolerance or those avoiding dairy.
Tips for Usage
- Salads & Sandwiches: Add canned tuna to a green salad or use it as a filling for sandwiches and wraps for a quick, nutritious meal.
- Pasta Dishes: Tuna pairs well with pasta, adding both flavor and protein to dishes like tuna pasta salad or a warm tuna pasta casserole.
- Casseroles & Bakes: Incorporate tuna into casseroles for an added protein boost. Combine with vegetables, rice, or potatoes for a hearty one-dish meal.
Conclusion
Canned tuna in oil (drained solids) is a versatile and nutritious ingredient that can be used in a variety of dishes. With its high protein content and abundance of essential vitamins and minerals, it makes for a great option for those seeking a quick and satisfying meal. Whether you’re preparing a simple tuna salad or incorporating it into a more complex dish, this ingredient provides a healthy, flavorful option that meets many dietary needs.
