If you're looking for a lean and protein-packed snack or meal, cans of light tuna in oil may be the perfect option for you. This canned fish is a rich source of nutrients with a 338 calorie count per serving.
Not only does it contain omega-3 fatty acids that are great for your heart and brain, but it's also high in protein, making it an excellent post-workout or mid-day snack.
In this article, we'll provide some useful information on the nutritional contents of canned tuna, how to include it in your diet, and its potential benefits and risks.
What is Can Tuna, Light, Canned In Oil?
Canned tuna is a type of preserved fish that is usually packed in water, oil or brine. Light tuna typically refers to the species of tuna used, which are usually skipjack, yellowfin or tongol. Light tuna canned in oil is one variant of canned tuna. It's often packed in vegetable oil, which can add a rich and savory flavor to the tuna. However, it also increases the calorie count and fat content of the fish compared to canned tuna in water. Canned tuna is a convenient and affordable source of nutrition for people who want to incorporate more fish into their diet.
Nutritional Facts of Can Tuna, Light, Canned In Oil
One serving (165 grams) of canned tuna in oil contains the following nutrients: - 338 calories - 37 grams of protein
Calories in Can Tuna, Light, Canned In Oil
Canned tuna in oil is a high-calorie food, with one serving (165 grams) containing 338 calories. This makes it a great choice for people who need to consume more calories, such as athletes and bodybuilders. However, if you're trying to lose weight or maintain a healthy weight, you should factor in the calorie content of canned tuna in oil and consume it in moderation.
Macronutrients in Can Tuna, Light, Canned In Oil
Canned tuna in oil is a rich source of macronutrients, which are nutrients that the body needs in large amounts. One serving (165 grams) contains: - 37 grams of protein - 20 grams of fat
Vitamins and Minerals in Can Tuna, Light, Canned In Oil
Canned tuna in oil is also a great source of vitamins and minerals that are essential for good health. One serving (165 grams) contains: - 30% of the daily recommended intake (DRI) of vitamin B6 - 15% of the DRI of niacin
Health Benefits of Can Tuna, Light, Canned In Oil
Canned tuna in oil has several health benefits, including: - High protein content that can help build and maintain muscle mass - Omega-3 fatty acids that can reduce inflammation and improve heart health
Possible Risks of Consuming Can Tuna, Light, Canned In Oil
Despite its many benefits, canned tuna in oil also poses some risks that you should be aware of. One major concern is the potential exposure to mercury, which can accumulate in the body and cause health problems over time. To minimize your exposure to mercury, it's recommended to limit your intake of canned tuna to no more than two servings per week. Pregnant women and young children should be especially cautious and avoid consuming too much canned tuna.
How to Include Can Tuna, Light, Canned In Oil in Your Diet?
Canned tuna in oil can be a versatile ingredient that you can use to create a variety of healthy and delicious meals. Here are some ideas on how to include it in your diet: - Mix it with some mayonnaise and chopped vegetables to make a tuna salad - Use it to top your favorite greens for a protein-packed salad
Storage and Usage Tips for Can Tuna, Light, Canned In Oil
To ensure the freshness and quality of canned tuna in oil, it's crucial to store it properly. Here are some storage and usage tips: - Store unopened cans of tuna in a cool, dry place, away from direct sunlight - Once opened, transfer the remaining tuna to an airtight container and store it in the refrigerator for up to 3 days
Different Types and Variants of Can Tuna, Light, Canned In Oil
Canned tuna in oil comes in different types and variants, depending on the species of tuna used and the packaging method. Some common variants include: - Canned tuna in water, which is lower in calories and fat than tuna in oil - Canned tuna in brine, which is packed in salty water and may contain more sodium than other variants
Canned tuna in oil is a great source of lean protein and nutrients, but it should be consumed in moderation due to its high calorie content and potential exposure to mercury.
5 FAQ about Canned Light Tuna in Oil
1. Is canned light tuna high in calories?
Yes, a 3-ounce serving of canned light tuna in oil has approximately 338 calories.
2. Is canned light tuna healthy?
Yes, canned light tuna is a good source of lean protein, omega-3 fatty acids, and various vitamins and minerals. However, it's important to choose varieties that are low in mercury and sodium.
3. Can I eat canned light tuna every day?
While canned light tuna is a healthy food choice, it's not recommended to eat it every day due to concerns over mercury levels. The FDA recommends consuming no more than 2-3 servings of canned light tuna per week.
4. How should I store canned light tuna?
You should store canned light tuna in a cool, dry place, such as a pantry or cupboard. Once opened, you should transfer any unused tuna to an airtight container and store it in the refrigerator for up to 2 days.
5. Can I eat canned light tuna if I'm pregnant?
Yes, pregnant women can safely consume canned light tuna, but the FDA recommends limiting intake to no more than 2-3 servings per week due to concerns over mercury levels. Women who are pregnant or planning to become pregnant should also avoid high-mercury fish such as shark, swordfish, and king mackerel.