Looking for a low-calorie food that is high in protein? Look no further than 1 can of light tuna fish (drained solids in water, canned). With just 191 calories per can, this pantry staple is a great source of nutrition to add to your diet.

In addition to being low in calories, light tuna fish is also low in fat, making it a heart-healthy choice. One can contains just 1 gram of fat, but packs a punch with 42 grams of lean protein.

In this article, we'll explore the calorie, fat, protein, and sodium content of light tuna fish, as well as its serving size, health benefits, versatility as an ingredient, shelf life, and preparation options. Whether you're looking for a quick snack, a low-carb meal option, or a protein-packed addition to your favorite recipes, light tuna fish is a fantastic choice.

Calorie Count

As mentioned, one can of light tuna fish (drained solids in water, canned) contains 191 calories. This makes it a great option for those looking to lose weight or maintain a healthy weight. By consuming fewer calories, you can create a calorie deficit that can lead to weight loss over time.

Fat Content

Light tuna fish is low in fat, with just 1 gram of fat per can. This makes it a heart-healthy choice for those looking to reduce their intake of saturated and trans fats, which can contribute to heart disease.

Protein Content

Light tuna fish is an excellent source of protein, with 42 grams of protein per can. Protein is essential for building and repairing muscles, and can also keep you feeling full for longer periods of time.

Sodium Content

One can of light tuna fish (drained solids in water, canned) contains 482 milligrams of sodium. While this is not a significant amount, those who are watching their sodium intake should be mindful of their portions. Consider rinsing your canned tuna before using it to remove some of the excess sodium.

Serving Size

The standard serving size for canned light tuna fish is 2 ounces (or half a can). This serving size contains 70 calories, 1 gram of fat, and 16 grams of protein. Keep in mind that if you use canned tuna in a recipe, the serving size may vary depending on the other ingredients used. Always check the nutrition information on the packaging to determine the appropriate serving size.

Health Benefits

Light tuna fish is a great source of omega-3 fatty acids, which have been shown to have numerous health benefits. These fatty acids can help reduce inflammation in the body, lower blood pressure, and improve brain function. Additionally, consuming lean sources of protein like tuna fish has been linked to a reduced risk of heart disease and improved weight management. However, it is important to note that not all canned tuna fish is created equal. Some varieties may contain higher levels of mercury, which can be harmful if consumed in large amounts. To minimize your exposure to mercury, look for brands that follow sustainable fishing practices and use smaller fish that are lower in mercury.

Low-Carb Diet Option

Light tuna fish is a great option for those following a low-carb or ketogenic diet. With just 1 gram of carbohydrates per can, it is low in carbs and high in protein. This can help keep you feeling full and satisfied, while also supporting your weight loss goals.

Versatile Ingredient

Light tuna fish is a versatile ingredient that can be used in a wide variety of recipes. From sandwiches and salads to casseroles and pasta dishes, the possibilities are endless. Tuna fish can also be flavored in numerous ways to suit your tastes, whether you prefer a classic mayonnaise-based tuna salad or a spicy tuna poke bowl.

Shelf Life

Canned light tuna fish has a long shelf life, making it a great pantry staple to keep on hand for quick and easy meals. Unopened cans can last for up to 5 years, while opened cans can be stored in the refrigerator for up to 4 days.

Preparation Options

There are many ways to prepare canned light tuna fish, depending on your preferences and dietary restrictions. Here are a few ideas to get you started:

• Mix canned tuna with mayonnaise, chopped celery, and onion for a classic tuna salad.
• Serve canned tuna on top of a bed of greens for a protein-packed salad.
• Make a tuna melt by topping a slice of bread with canned tuna, cheese, and tomato before broiling in the oven.
• Use canned tuna as a filling for sushi rolls or sushi bowls.
• Blend canned tuna with avocado, lime juice, and cilantro for a quick and easy tuna guacamole.