47 Tuna Nutrition Facts: A Protein-Rich Diet For Your Family!

Tuna is a species of saltwater fish that is one of the most popular seafood items in the world.

Tuna is a fish that contains a lot of nutrients. There are also many subspecies of tuna fish found in various parts of the world.

A popular subspecies of tuna are skipjack tuna, also known as light tuna; albacore tuna, which is also known as white tuna; bluefin tuna; bigeye tuna; and yellowfin tuna. These tuna species are found primarily in the Atlantic Ocean. Most people are afraid of eating tuna fish due to the presence of mercury levels in this fish species. However, tuna can be added to your diet in moderate quantities as they contain a high quantity of nutrients.

In the United States, people mostly eat skipjack tuna and albacore tuna. The albacore tuna is the only species of tuna fish that is legally sold under the label of 'white meat tuna.' The most popular way of eating tuna meat is canned tuna that can be found in most parts of the world. Canned tuna can be preserved for a long time without any degradation of the fish meat. Canned tuna can be packed either in oil or water. Both ways ensure that the meat of the fish retains its nutrients and lasts for a long time.

A can of light tuna or skipjack tuna of about 5.8 oz (165 g) that is packed in water without salt (and is drained) contains 191 calories. tuna doesn't contain any carbohydrates, fiber, or sugar. Canned tuna also contains sodium. Moreover, canned tuna is a good source of protein, omega-three fatty acids, and B-vitamins.

If you find this fun facts article interesting, you might also enjoy reading our articles about zucchini nutrition facts and yuca nutrition facts here at Kidadl.

Benefits Of High Protein

One of the essential nutrients present in tuna fish is protein. Be it bluefin, yellowfin, skipjack, or albacore, tuna meat across all subspecies contains high protein levels, making it a healthy food to be added to your diet.

A can of tuna contains around 1.5 oz (42 g) of protein along with necessary amino acids. The amino acids in canned tuna can increase the levels of muscle protein in order to make you strong. The protein and omega-three fatty acids in tuna can hinder the muscle loss that comes with age and instead help maintain the strength of muscles as an individual ages.

On the other hand, the protein in fresh tuna can help with weight loss. People looking for smart choices for losing any extra weight they might have gained should definitely try eating light tuna as it is a low-calorie food with high protein levels.

Moreover, protein is an important nutrient that is also considered to be a building block of the body. Protein helps provide the body with the fuel and energy needed to carry out various vital processes and aids in carrying oxygen all over the body through blood. It is vital for the overall health of an individual.

Vitamin D And Immunity

Apart from B-vitamins and other minerals, such as potassium, selenium, and iron, tuna is also a good source of vitamin D. A serving of three oz (85 g) of canned tuna can contain as much as 50% of the daily value of vitamin D.

Canned tuna contains levels of vitamin D that can help in curing a deficiency of the said vitamin (with regular intake). Moreover, this vitamin helps in regulating overall health by strengthening the immune system of the body. This vitamin also aids in preventing and controlling diabetes as it manages insulin levels in the body.

Furthermore, some studies also suggest that this vitamin can help prevent the development of cancer cells in the body; however, this is only useful as prevention and is not a cure for cancer cells that are already developing. The vitamin can also help to prevent cardiovascular disease, and also boost immune function and help in the healthy growth of young children.

Vitamin B12 Deficiency, Impact And Treatment

Lower levels of vitamins in your body can lead to deficiencies that can cause various health-related issues. A deficiency of vitamin B12 can potentially cause anemia, as well as damaging the nervous system.

Anemia is the condition where a person might suffer from extreme tiredness, muscle weakness, and even issues with their vision. There are various types and levels of anemia, and each has a different treatment. However, an extreme level of anemia can also prove to be fatal. Anemia can be caused due to genetics or nutritional deficiencies.

Moreover, this deficiency can also affect the nervous system, resulting in memory loss, numbness, and many other health complications. The presence of iron, folate and vitamin B12 in either canned tuna or fresh tuna can help to prevent anemia and this deficiency, thereby resulting in better health.

The best course of action if you suspect you have a B12 deficiency is to consult a doctor, get a blood test done, and then follow the treatment that your doctor suggests according to the test results. The doctor may either suggest dietary changes, supplements, or medication, or a combination of these, depending on the severity of the issue.

Tuna As A Super Food

Foods that are nutrient-rich with a lot of health benefits are popularly known as superfoods. Tuna is also considered to be a superfood. This seafood has relatively few calories, low cholesterol, and high levels of protein.

Even the fat present in canned tuna is a good type of fat. The total fat contained in fresh tuna and canned tuna packed in water is less than 0.03 oz (one g) per standard-sized cup, while the fat content of canned tuna packed in oil is about 0.07 oz (two g) for the same quantity. Of the total fat, the saturated fat amount in these types of tuna is even less; saturated fat, like trans fat, is an unhealthy fat.

The fatty acids present in tuna provide many health benefits. The omega-three fatty acids can improve eye health along with somewhat reducing the risk of cardiovascular disease. The fish oil from omega three is a good choice that doesn't disturb bad cholesterol levels in the body.

The low levels of calories in this seafood make it a healthy food choice to be added to your diet. Whether the tuna you are eating is fresh or canned, packed in oil or water, it can still provide you with many nutritional minerals. However, there are still precautions you must take in regards to the quantity of any type of tuna you are eating.

For instance, you should know that canned tuna packed with salt contains more sodium than fresh tuna. Even the level of protein and other minerals differ for the various tuna species, such as bluefin tuna, albacore or white tuna, light tuna, and so on.

Did You Know...

Tuna is a seafood that is enjoyed by many people in different ways. While some prefer to eat canned white tuna meat mixed with various spices and herbs, others prefer fresh meat. There are various mouthwatering recipes you can try with tuna meat.

One of the most popular tuna dishes is a tuna sandwich. When the protein from the fish is combined with the fiber from the bread used in the sandwich, a healthy and nutritious recipe is created that can be enjoyed wholeheartedly. To make a tuna sandwich all the more healthy, you can use whole wheat brown bread instead of a regular one.

You can also cook a tuna steak in olive oil accompanied with vegetables and sometimes pickles. You can try new combinations of stew or curry with tuna that add more flavor to the savory dish. If you want something healthy but spicy with tuna, you can also add jalapenos to tuna meat, thus increasing the flavor of the recipe.

Here at Kidadl, we have carefully created lots of interesting family-friendly facts for everyone to enjoy! If you liked our tuna nutrition facts, then why not take a look at our yogurt nutrition facts or yellowfin tuna nutrition facts?