If you're a fan of canned tuna, you're in luck because one can (6.5 oz), drained tuna in oil contains approximately 317 calories. This versatile protein source is great for salads, sandwiches, and even as a snack. But how does canned tuna compare nutritionally? Let's take a closer look.

In addition to the calorie count, there are some other important nutritional facts to consider when it comes to canned tuna. One serving can provide around 26 grams of protein and 14 grams of fat, depending on the type of tuna and oil used.

In this article, we'll explore the calorie and nutritional content of canned tuna, as well as its health benefits, storage tips, and some tasty recipes to try at home.

Calories in 6.5 Oz Drained Tuna in Oil

As previously mentioned, one can of 6.5 oz drained tuna in oil contains approximately 317 calories. This may vary depending on the brand and type of oil used, but it's a good ballpark figure to keep in mind when tracking your daily caloric intake. If you're trying to lose weight or maintain a healthy diet, remember that portion control is key. While tuna is a healthy protein source, consuming too many calories can lead to weight gain. Consider measuring out servings and pairing tuna with low-calorie vegetables or whole-grain bread for a balanced and satisfying meal.

Protein Content of Tuna in Oil

Canned tuna is a great source of protein, with one serving providing around 26 grams of protein. This makes it a popular choice for athletes and bodybuilders, as protein is essential for muscle growth and repair. When selecting canned tuna, opt for chunk light tuna over albacore tuna as it has lower mercury levels and is more sustainable. Albacore tuna also tends to have a higher fat content, which can translate to more calories. To up the protein content of your meal even further, consider adding hard-boiled eggs, chickpeas, or quinoa to your tuna salad.

Fat Content of Tuna in Oil

Canned tuna in oil contains around 14 grams of fat per serving. While this may seem high, it's important to remember that not all fats are created equal. In fact, tuna is a source of heart-healthy omega-3 fatty acids, which can lower inflammation, improve brain health, and reduce the risk of chronic diseases such as heart disease and diabetes. To balance out the fat content of your meal, pair tuna with fiber-rich vegetables, such as kale, broccoli, or cauliflower.

Carbohydrate Content of Tuna in Oil

Tuna in oil is a low-carb food, with less than one gram of carbohydrates per serving. This makes it a popular choice for individuals following a low-carb or ketogenic diet. To add some complex carbohydrates to your meal, consider pairing tuna with sweet potatoes, brown rice, or quinoa.

Vitamin and Mineral Composition of Tuna in Oil

Canned tuna is a good source of several vitamins and minerals, including vitamin D, vitamin B12, phosphorus, and selenium. Vitamin D is important for bone health and immune function, while vitamin B12 is necessary for proper nerve and brain function. Phosphorus is essential for healthy bones, and selenium has antioxidant properties that can protect the body from free radical damage. To boost the vitamin and mineral content of your meal even further, serve tuna with a side of leafy greens or colorful veggies, such as bell peppers, tomatoes, or carrots.

Sodium Content of Tuna in Oil

One downside of canned tuna is its high sodium content. A single serving can contain around 300-400 mg of sodium, depending on the brand and variety. Too much sodium can lead to high blood pressure and other health problems, so it's important to be mindful of your intake. Look for low-sodium options or rinse canned tuna under running water before consuming.

Health Benefits of Tuna in Oil

Aside from being a convenient and versatile protein source, canned tuna has several health benefits. As previously mentioned, it contains heart-healthy omega-3 fatty acids that can reduce inflammation and risk of chronic disease. It's also rich in protein, vitamin D, and vitamin B12, which can support muscle growth, bone health, and brain function. However, be mindful of the potential mercury content in some types of tuna, and choose sustainable and low-mercury options whenever possible.

How to Choose the Best Tuna in Oil

When selecting canned tuna, there are several factors to consider. Firstly, opt for tuna in water or olive oil instead of vegetable oil, as these are healthier options. Secondly, look for labels that indicate the type of tuna used (e.g. skipjack or albacore) and whether it's sustainably sourced. Finally, check the expiration date to ensure freshness. Overall, aim for high-quality and healthy options that are free of preservatives and additives.

How to Store Tuna in Oil

Proper storage is key to maintaining the quality and safety of your canned tuna. Once opened, transfer any unused tuna to an airtight container and refrigerate. It can be safely kept in the fridge for up to three days. If unused, canned tuna can be stored in a cool, dry place for several months or until the expiration date.

Tasty Recipes Using Tuna in Oil

Canned tuna is a versatile ingredient that can be used in a variety of recipes, from sandwiches and salads to pasta dishes and casseroles. Here are a few simple and tasty ideas: - Tuna salad with Greek yogurt, celery, and apples - Tuna and vegetable pasta with garlic, cherry tomatoes, and spinach.