A 1 can (12.5 oz) serving of drained light tuna fish, canned with solids in water, contains approximately 365 calories. Tuna fish has long been a popular protein source for athletes, dieters and health enthusiasts, and for good reason – the following paragraphs will discuss the nutritional benefits of this fish.

In addition to being relatively low in calories, tuna fish is packed with protein, healthy omega-3 fatty acids, vitamins and minerals, making it an ideal addition to any healthy diet. A 1 can (12.5 oz) serving of tuna fish contains approximately 41 grams of protein and 7 grams of fat, with no carbohydrates. The fish is also a great source of calcium, iron and sodium, as we will discuss in more detail below.

As beneficial as tuna fish can be to health, there are some things to keep in mind when adding this fish to your diet. For example, some tuna fish contains high levels of mercury, which can negatively affect health. Fortunately, there are steps you can take to ensure that you are consuming tuna fish that is low in mercury; for example, sticking to light tuna fish and avoiding albacore tuna fish. We will discuss these and other important tips in more detail below.

Calorie Count

As mentioned in the introduction, a 1 can (12.5 oz) serving of drained light tuna fish, canned with solids in water, contains approximately 365 calories. This calorie count is relatively low, making tuna fish a great protein source for anyone looking to lose weight, build muscle or simply maintain a healthy lifestyle. It is worth noting, however, that the calorie content of tuna fish can vary depending on how it is prepared. For example, tuna fish that is canned in oil will have a higher calorie count than tuna fish that is canned in water. Additionally, adding mayonnaise or other high-calorie dressings to your tuna fish can also increase its calorie count significantly. For optimal health benefits, it is recommended that you consume tuna fish in its purest form, with minimal added ingredients.

Protein Content

Protein is an essential nutrient for building and repairing muscle tissue, making it a crucial part of any healthy diet. Tuna fish is an excellent source of protein, with a 1 can (12.5 oz) serving containing approximately 41 grams of this nutrient. In fact, tuna fish is one of the most protein-dense fish available, making it a top choice for athletes, bodybuilders and anyone else looking to build muscle mass. The protein found in tuna fish is also highly absorbable, meaning that the body can quickly and efficiently use it to support muscle and tissue growth.

Fat Content

While tuna fish is relatively low in calories, it does contain a small amount of healthy fats. A 1 can (12.5 oz) serving of tuna fish has approximately 7 grams of fat, with much of this being omega-3 fatty acids. Omega-3 fatty acids are essential fatty acids that are crucial for brain function and development, as well as heart and joint health. While the body cannot produce omega-3 fatty acids on its own, they can be obtained through diet – making tuna fish an excellent source of this nutrient.

Carbohydrate Content

Unlike many other protein sources, tuna fish contains no carbohydrates. This makes it an excellent choice for anyone following a low-carbohydrate diet, such as the ketogenic diet. In addition to being low in carbohydrates, tuna fish is also low in sugar. This makes it a great choice for anyone looking to regulate their blood sugar levels or reduce their risk of developing conditions such as diabetes.

Calcium Content

In addition to being a great source of protein and healthy fats, tuna fish is also high in calcium. A 1 can (12.5 oz) serving of tuna fish contains approximately 25% of the daily recommended value of calcium for adults. Calcium is an essential nutrient that is crucial for bone health, muscle function and nerve transmission. Consuming adequate amounts of calcium in the diet can help to reduce the risk of developing conditions such as osteoporosis, which can result in weakened bones and an increased risk of fractures.

Iron Content

Iron is a mineral that is essential for the production of red blood cells, which are responsible for carrying oxygen throughout the body. Tuna fish is a great source of iron, with a 1 can (12.5 oz) serving containing approximately 13% of the daily recommended value of this nutrient. Iron is especially important for women, as they are at a higher risk of developing iron deficiency anemia than men. Consuming adequate amounts of iron in the diet can help to prevent the development of this condition, as well as improve energy levels and support overall health.

Sodium Content

While sodium is an important nutrient that is essential for maintaining proper fluid balance in the body, consuming too much can lead to high blood pressure, stroke and other health problems. Unfortunately, many processed foods – including canned tuna fish – are high in sodium. A 1 can (12.5 oz) serving of drained light tuna fish, canned with solids in water, contains approximately 450 mg of sodium. While this is not an excessive amount, it is still important to watch your overall sodium intake when consuming tuna fish and other canned foods.

Serving Suggestions

Tuna fish is a versatile food that can be used in a variety of dishes. Here are some suggestions for how to incorporate this nutrient-dense fish into your diet:

• Mix tuna fish with avocado, onion and cilantro for a healthy tuna salad
• Use tuna fish as a topping for salads or baked potatoes
• Make a tuna fish sandwich using whole-grain bread and plenty of fresh vegetables
• Add canned tuna fish to pasta dishes, such as spaghetti with tomato sauce and tuna fish

Storage Instructions

To ensure that your canned tuna fish stays fresh and safe to eat, it is important to store it properly. Here are some tips for storing canned tuna fish:

• Store canned tuna fish in a cool, dry place, such as a pantry
• Do not store canned tuna fish in the refrigerator, as this can cause it to spoil more quickly
• Once opened, store canned tuna fish in an airtight container in the refrigerator and use it within 2-3 days
• Do not use canned tuna fish that has expired or that has a damaged or bulging can

Health Benefits

Tuna fish is a nutrient-dense food that offers a wide range of health benefits. These benefits include:

• Supports muscle growth and repair
• Promotes heart and brain health
• Reduces the risk of cancer and other chronic diseases
• Increases energy levels and supports overall health and wellness

To enjoy these benefits, it is important to consume tuna fish as part of a balanced diet that includes a variety of other healthy foods, such as fruits, vegetables, whole grains and lean proteins.