Tuna (Striped) – Nutritional Information
Tuna, particularly the striped variety, is a lean and protein-packed seafood choice, offering a host of beneficial nutrients. It is low in fat, with a minimal presence of carbohydrates and sugar, making it an excellent option for those following a high-protein or low-carb diet. Below is the detailed nutritional breakdown of striped tuna per serving:
Nutritional Information per 100g:
| Nutrient | Amount |
|---|---|
| Energy | 96.3 kcal |
| Protein | 21.28 g |
| Total Fat | 1.12 g |
| Saturated Fats | 0.42 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 6.45 mg |
| Iron | 1.43 mg |
| Magnesium | 26.02 mg |
| Phosphorus | 209.0 mg |
| Potassium | 273.0 mg |
| Sodium | 22.6 mg |
| Zinc | 0.46 mg |
| Copper | 0.11 mcg |
| Manganese | 0.02 mg |
| Selenium | 23.85 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.07 mg |
| Riboflavin (B2) | 0.15 mg |
| Niacin (B3) | 5.04 mg |
| Vitamin B6 | 122.0 mcg |
| Folate | 789.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.14 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Tuna, as a type of fish, can be an allergen for individuals who are allergic to seafood. It’s important to note that striped tuna is generally considered safe for most people without seafood allergies, but care should be taken when preparing or consuming it alongside other fish or shellfish.
Dietary Preferences:
- High Protein: Tuna is an excellent choice for those seeking to increase their protein intake while keeping calories in check.
- Low Carb: With negligible carbohydrates, it fits into ketogenic, paleo, and other low-carb diets.
- Gluten-Free: Tuna naturally contains no gluten, making it suitable for individuals with gluten sensitivity or celiac disease.
- Dairy-Free: This fish is also dairy-free, offering an option for those following plant-based or dairy-free diets.
Health Benefits:
Tuna is rich in essential nutrients that support overall health. With a high protein content, it aids in muscle repair and growth. Its low fat content, especially in saturated fats, supports heart health. Additionally, the presence of vitamins like niacin and B6 contribute to energy metabolism and nerve function. The mineral content, particularly phosphorus and magnesium, promotes strong bones and teeth, while potassium helps regulate blood pressure.
Conclusion:
Tuna (Striped) is a nutrient-dense, low-calorie food that offers a significant amount of high-quality protein and essential vitamins and minerals. Its versatile nature makes it an excellent addition to a variety of meals, from salads to casseroles, or enjoyed on its own as a main protein. Whether you’re looking to improve your muscle recovery, reduce fat intake, or simply enjoy a nutritious seafood dish, striped tuna is a valuable ingredient for any kitchen.
