1 Can (13 Oz), Drained Tuna in Oil (Canned) contains 636 calories. Tuna is a popular source of protein and is commonly consumed by health-conscious people. In this article, we'll explore the nutritional benefits and risks associated with consuming canned tuna in oil.
Canned tuna in oil is a rich source of protein, omega-3 fatty acids, and various vitamins and minerals. It is a convenient and easy way to incorporate seafood into your diet.
However, there are also some risks associated with consuming canned tuna in oil, such as the potential for mercury contamination. It is important to be aware of these risks and to consume canned tuna in moderation.
Calories in a 13 oz can of tuna in oil
A 13 oz can of tuna in oil contains approximately 636 calories. This can vary slightly depending on the brand and preparation method. If you are trying to watch your calorie intake, it is important to take this into consideration when consuming canned tuna in oil. To reduce the calorie count, you can opt for canned tuna in water instead of oil.
How much fat is in canned tuna in oil?
Canned tuna in oil is higher in fat than canned tuna in water. A 13 oz can of tuna in oil contains approximately 34 grams of fat. However, not all fats are created equal. Tuna contains healthy omega-3 fatty acids that are important for brain and heart health. It is still important to consume canned tuna in oil in moderation in order to avoid consuming too much saturated fat.
Protein content of canned tuna in oil
Canned tuna in oil is a rich source of protein, with a 13 oz can containing approximately 54 grams of protein. Protein is an essential macronutrient that is important for building and repairing muscle tissue. It can also help to keep you feeling full and satisfied after a meal.
Carbohydrate count of canned tuna in oil
Canned tuna in oil is low in carbohydrates, making it a good choice for people following a low-carb or ketogenic diet. A 13 oz can contains less than 1 gram of carbohydrates. However, it is important to note that consuming too little carbohydrates can also have negative health effects, so it is important to balance your macronutrient intake.
Vitamin and mineral content of canned tuna in oil
Canned tuna in oil contains a variety of vitamins and minerals, including vitamin D, vitamin B12, selenium, and magnesium. These nutrients are important for bone health, immune function, and overall wellbeing.
Benefits of consuming canned tuna in oil
- Rich source of protein
- Contains healthy omega-3 fatty acids
- Low in carbohydrates
- Contains various vitamins and minerals - Convenient and easy way to incorporate seafood into your diet
- May help to reduce inflammation
Risks associated with consuming canned tuna in oil
- Potential for mercury contamination
- High in fat and calories
- May contain added salt - Consumption of too much mercury can lead to mercury toxicity, which can cause neurological and developmental problems - High intake of saturated fat can increase the risk of heart disease
How to prepare canned tuna in oil
Canned tuna in oil is a convenient and versatile ingredient that can be used in a variety of recipes. Here are some simple ways to prepare it: - Mix with mayo, mustard, and celery for a classic tuna salad
- Top a salad with canned tuna in oil for added protein
- Use as a filling for a sandwich or wrap
- Add to pasta dishes
- Make tuna patties or fish cakes
Other uses of canned tuna in oil
In addition to being used in recipes, canned tuna in oil can also be used for other purposes, such as: - Adding to cat food recipes
- Using as a bait for fishing
- Using as a lure for trapping animals
- Using as a fertilizer for plants
Alternative options to canned tuna in oil
If you are looking for alternative options to canned tuna in oil, here are some options to consider: - Canned tuna in water
- Salmon
- Sardines
- Mackerel
- Anchovies
Canned tuna in oil is a rich source of protein, omega-3 fatty acids, and various vitamins and minerals. It is a convenient and easy way to incorporate seafood into your diet.
5 FAQ About Canned Tuna in Oil
1. Is canned tuna in oil high in calories?
Yes, one can (13 oz) of canned tuna in oil has 636 calories, which is quite high compared to other sources of protein.
2. What are the nutritional benefits of canned tuna in oil?
Canned tuna in oil is an excellent source of protein, omega-3 fatty acids, and other essential nutrients like vitamin D and selenium.
3. How can I make canned tuna in oil healthier?
One way to make canned tuna in oil healthier is to drain off the excess oil before consuming it. You can also mix it with fresh veggies and make a salad, or use it as a topping for whole grain crackers.
4. How long can canned tuna in oil be stored?
Canned tuna in oil can be stored in a cool and dry place for up to 5 years. However, it's always best to check the expiration date on the can before consuming it.
5. Can canned tuna in oil be substituted for fresh tuna?
Yes, canned tuna in oil can be substituted for fresh tuna in many recipes. However, it's important to keep in mind that canned tuna may contain added salt and other preservatives, so you may want to rinse it before using it in a recipe.