One can of drained (170 g) Chunk Light Premium Tuna in Water contains around 150 calories. Tuna is a delicious and nutritious source of protein that can be easily incorporated into your meals. In this article, we will explore the caloric value, protein, fat, sodium, vitamin and mineral content, sustainable fishing practices, mercury content, preparation tips, recipe ideas, and storage of canned tuna.

Tuna is a lean protein source that is low in fat and high in essential nutrients such as omega-3 fatty acids, vitamin D, and selenium. It is also a versatile and convenient ingredient that can be used in a variety of dishes, from salads to sandwiches to pasta dishes. So, let's dive in and learn more about this pantry staple.

Whether you're looking for ways to add more protein to your diet, trying to eat more sustainably, or just looking for tasty new recipes to try, canned tuna is definitely worth adding to your grocery list.

Caloric Value

As mentioned earlier, one can of drained (170 g) Chunk Light Premium Tuna in Water contains around 150 calories. This makes it a relatively low-calorie source of protein compared to other meat sources. It's important to note that the type of tuna you choose can also affect the caloric value. For example, Albacore or Yellowfin tuna may contain more calories than Chunk Light tuna.

Protein Content

Tuna is a great source of protein, with one can of drained (170 g) Chunk Light Premium Tuna in Water containing around 32 grams of protein. This makes it an excellent option for those looking to increase their daily protein intake. Protein is an essential macronutrient that is responsible for building and repairing tissues in the body. It also plays a crucial role in maintaining healthy skin, hair, and nails.

Fat Content

One can of drained (170 g) Chunk Light Premium Tuna in Water contains around 3 grams of fat, making it a low-fat protein source. It's important to note that not all types of tuna are low in fat. Some varieties, like Bluefin tuna, can contain higher levels of fat and calories. When selecting tuna, it's important to read the label carefully to ensure you are selecting the right type for your dietary needs.

Sodium Content

Canned tuna can be high in sodium, with one can of drained (170 g) Chunk Light Premium Tuna in Water containing around 300-400 milligrams of sodium. This can be a concern for those watching their sodium intake, as high sodium intake can contribute to high blood pressure and other health problems. To reduce the sodium content of canned tuna, look for low-sodium or no-salt-added varieties. Also, be sure to rinse canned tuna before using it in recipes to remove excess sodium.

Vitamin and Mineral Content

Tuna is a good source of several essential vitamins and minerals, including vitamin D, vitamin B12, selenium, and niacin. Vitamin D is important for bone health and immune function, while vitamin B12 is necessary for the formation of red blood cells and DNA. Selenium is a mineral that helps the thyroid function properly, and niacin is essential for healthy skin and digestive function.

Sustainable Fishing Practices

Tuna is a popular fish that is often caught using methods that can harm other marine life or damage the environment. However, some canned tuna brands are committed to sustainable fishing practices that minimize harm to the environment and protect other marine life. When shopping for canned tuna, look for brands that are committed to sustainability, such as those that use pole and line or troll fishing methods. You can also look for certifications such as the Marine Stewardship Council (MSC) or Dolphin Safe label.

Mercury Content

Some types of tuna can contain high levels of mercury, which can be harmful to human health. Mercury is a toxic metal that can accumulate in the body over time and lead to health problems like nervous system damage, muscle weakness, and cognitive issues. To reduce your exposure to mercury, it's important to choose tuna that is lower in mercury. Chunk Light tuna is generally considered a lower-mercury option compared to Albacore or Yellowfin tuna. Pregnant women and children should also limit their intake of canned tuna due to the risk of mercury exposure.

Preparation Tips

Canned tuna is a versatile ingredient that can be used in a variety of dishes, from salads to sandwiches to pasta dishes. Here are some tips for preparing canned tuna: - Drain the tuna and rinse it under cold water to remove any excess sodium - Flake the tuna with a fork to break it up into smaller pieces

Recipe Ideas

Looking for some inspiration on how to use canned tuna? Here are a few recipe ideas: - Tuna salad: Mix canned tuna with chopped celery, red onion, and mayo for a classic tuna salad. - Tuna melt: Top a slice of bread with canned tuna, tomato slices, and cheese, then broil until the cheese is melted and bubbly.

Storage

Canned tuna can be stored in the pantry for up to two years. Once opened, it should be refrigerated and consumed within a few days. When storing canned tuna, it's important to keep it in a cool, dry place away from direct sunlight or heat.