2.2 oz (62 g) Albacore Tuna in Water contains 80 calories, making it a good source of low-calorie protein. Tuna is a popular food among fitness enthusiasts and those looking to maintain a healthy diet. In this article, we'll take a look at its nutritional content, health benefits and some recipe ideas to try at home.

Albacore Tuna in Water is a rich source of protein, vitamins and minerals while being low in fat and calories. It is also an excellent source of omega-3 fatty acids, which are essential for optimum health. A single 2.2 oz (62 g) serving of tuna in water contains roughly 14 grams of protein and 0.5 grams of fat, making it an ideal food for those looking to build lean muscle and lose weight.

Let's dive deeper into the nutritional content and health benefits of Albacore Tuna in Water.

Calories in Albacore Tuna in Water

A single 2.2 oz (62 g) serving of Albacore Tuna in Water contains 80 calories, making it an excellent food for weight management. However, the calorie count may differ depending on the brand, so it's always important to check the nutrition label before purchasing. Pairing tuna with other healthy and low-calorie foods such as leafy greens, is an excellent way to increase its nutritional value and make it more filling.

Protein Content

Albacore Tuna in Water is an excellent source of protein, containing roughly 14 grams per 2.2 oz (62 g) serving. Protein is essential to building and repairing tissues such as muscles and bones, making it vital for maintaining overall health. Tuna is also rich in essential amino acids that the body cannot produce, making it a complete protein source. For those looking to build lean muscle mass, tuna is an ideal food choice as it's low in calories and high in protein.

Fat Content

Albacore Tuna in Water is a low-fat food, containing roughly 0.5 grams of fat per 2.2 oz (62 g) serving. The fat content mainly consists of heart-healthy omega-3 fatty acids, making it an excellent source for maintaining cardiovascular health. Avoid consuming tuna packed in oil as it contains a lot of saturated fat, which is linked to various health problems such as heart disease and obesity. For a healthier option, choose Albacore Tuna in Water.

Carbohydrate Content

Albacore Tuna in Water is a low-carbohydrate food, containing roughly 0 grams of carbs per 2.2 oz (62 g) serving. This makes it a suitable food for those following low-carb diets such as the ketogenic diet. However, be cautious while using tuna salad as it may contain high calorie dressings or ingredients like mayonnaise that have carbs in them. Pairing tuna with low carb vegetables like broccoli, is a great way to add fiber and other essential nutrients which boosts health.

Vitamin B12

Albacore Tuna in Water is rich in vitamin B12, containing roughly 200% of the recommended daily value per 2.2 oz (62 g) serving. Vitamin B12 is essential to maintain nerve function and DNA synthesis in the body, making it crucial for overall health. People who avoid meat or animal products can benefit from Albacore Tuna in Water as an excellent source of Vitamin B12.

Sodium Content

Albacore Tuna in Water is naturally low in sodium, containing roughly 60 milligrams per 2.2 oz (62 g) serving. However, some brands may add salt and other preservatives to the water, increasing its sodium content. People with high blood pressure or other cardiovascular diseases should be mindful of their sodium intake and opt for unsalted tuna or rinsing it under the water before consuming. Adding herbs and spices like lemon, parsley or paprika can enhance the flavor without adding sodium.

Omega-3 Fatty Acids

Albacore Tuna in Water is an excellent source of omega-3 fatty acids, containing roughly 350 milligrams per 2.2 oz (62 g) serving. Omega-3 fatty acids are essential fats that play a vital role in maintaining cardiovascular health, reducing inflammation, and preventing chronic diseases. Regular consumption of Albacore Tuna in Water can help increase omega-3 levels in the body, leading to improved health and well-being.

Mercury Content

Albacore Tuna in Water contains moderate levels of mercury, a toxic substance that can be harmful in excessive amounts. It is recommended to limit the consumption of Albacore Tuna in Water to 6 ounces per week or approximately three 2.2 oz (62 g) servings. Opting for smaller fish such as salmon or sardines can also reduce exposure to harmful toxins while providing similar nutritional benefits.

Health Benefits

Albacore Tuna in Water is a low-calorie, high-protein, and nutrient-dense food that offers numerous health benefits. Consuming tuna is linked to lowering the risk of heart disease, improving brain health, reducing inflammation, and preventing cancer. It is also a good food option for people with diabetes, as it doesn’t spike blood sugar levels.

Recipe Ideas

Albacore Tuna in Water can be incorporated into a wide range of dishes, making it a versatile ingredient to have in your kitchen. Some healthy recipe ideas include tuna and avocado salad, tuna lettuce wraps, tuna pasta bake, and tuna sushi rolls. Tuna can also be grilled, baked, or pan-seared and served with some fresh herbs and vegetables for a healthy and flavorful meal.