1 Medium Fillet Steamed or Poached Tuna contains approximately 466 calories. Tuna is a popular fish among seafood lovers, appreciated for its satisfying flavor and nutritional profile. In this article, we'll delve into the caloric content, protein, fat and carbohydrate content, as well as the vitamin and mineral content of Medium Fillet Steamed or Poached Tuna.

Tuna is low in fat and calories, while high in protein, making it a popular food choice among those who want to lose weight or maintain a healthy weight. Tuna is also a good source of important nutrients, such as vitamin D, selenium, and omega-3 fatty acids, which support brain function, reduce inflammation and improve heart health.

If you're looking for a healthy and easy-to-prepare seafood meal, you can't go wrong with Medium Fillet Steamed or Poached Tuna.

Caloric Content of Medium Fillet Steamed or Poached Tuna

A 100-gram serving of Medium Fillet Steamed or Poached Tuna contains 146 calories. A medium-sized fillet (about 150 grams) would contain approximately 219 calories. This makes Medium Fillet Steamed or Poached Tuna a low-calorie, yet filling food choice.

Protein Content of Medium Fillet Steamed or Poached Tuna

A 100-gram serving of Medium Fillet Steamed or Poached Tuna contains 30 grams of protein. A medium-sized fillet (about 150 grams) would contain approximately 45 grams of protein. This makes Medium Fillet Steamed or Poached Tuna a high-protein food choice, which is important for building and maintaining muscle mass.

Fat Content of Medium Fillet Steamed or Poached Tuna

A 100-gram serving of Medium Fillet Steamed or Poached Tuna contains 2 grams of fat. A medium-sized fillet (about 150 grams) would contain approximately 3 grams of fat. Tuna is a low-fat food choice, making it popular among health-conscious individuals.

Carbohydrate Content of Medium Fillet Steamed or Poached Tuna

A 100-gram serving of Medium Fillet Steamed or Poached Tuna contains 0 grams of carbohydrates. A medium-sized fillet (about 150 grams) would also contain 0 grams of carbohydrates. This makes Medium Fillet Steamed or Poached Tuna a perfect food choice for low-carb diets.

Vitamin Content of Medium Fillet Steamed or Poached Tuna

Medium Fillet Steamed or Poached Tuna is a rich source of many important vitamins, including vitamin D, vitamin B12, and niacin. A 100-gram serving of Medium Fillet Steamed or Poached Tuna contains 14% of the recommended daily intake of vitamin D, 243% of the recommended daily intake of vitamin B12, and 29% of the recommended daily intake of niacin. Vitamin D is essential for maintaining healthy bones and teeth, vitamin B12 is important for proper brain function and red blood cell production, while niacin supports energy metabolism and healthy skin.

Mineral Content of Medium Fillet Steamed or Poached Tuna

Medium Fillet Steamed or Poached Tuna is also a good source of important minerals, including selenium, magnesium, and potassium. A 100-gram serving of Medium Fillet Steamed or Poached Tuna contains 44% of the recommended daily intake of selenium, 6% of the recommended daily intake of magnesium, and 7% of the recommended daily intake of potassium. Selenium is a powerful antioxidant that helps protect the body against free radicals, magnesium is important for muscle and nerve function, while potassium supports heart health and blood pressure regulation.

Recommended Serving Size of Medium Fillet Steamed or Poached Tuna

A serving size of Medium Fillet Steamed or Poached Tuna varies depending on your dietary needs and goals. However, a medium-sized fillet (about 150 grams) is a good portion size, which would provide approximately 219 calories, 45 grams of protein, and 3 grams of fat. To ensure optimal health benefits, it is recommended to consume Medium Fillet Steamed or Poached Tuna in moderation, as with any other food.

Health Benefits of Medium Fillet Steamed or Poached Tuna

Medium Fillet Steamed or Poached Tuna has several health benefits, thanks to its nutritional profile. It is a good source of high-quality protein, which supports muscle growth and repair, and provides essential amino acids that the body cannot produce on its own. In addition, Medium Fillet Steamed or Poached Tuna is rich in omega-3 fatty acids, which are essential for brain function and heart health, reduce inflammation, and may lower the risk of chronic diseases such as diabetes and cancer.

Potential Risks of Consuming Medium Fillet Steamed or Poached Tuna

While Medium Fillet Steamed or Poached Tuna is generally safe and healthy to consume, there are some potential risks associated with its consumption. For example, tuna can contain high levels of mercury, which is a toxic metal that can accumulate in the body over time and lead to health problems. To reduce your risk of exposure to mercury, it is recommended to consume tuna in moderation, choose lower-mercury varieties such as skipjack tuna, and avoid consuming other high-mercury seafood such as swordfish and shark.

Tips on Preparing Medium Fillet Steamed or Poached Tuna

Medium Fillet Steamed or Poached Tuna is a simple and delicious food to prepare, whether you're a seasoned cook or a beginner. Some popular cooking methods include steaming, poaching, grilling, and baking. To enhance its flavor, you can season your tuna fillet with herbs, spices, or a squeeze of lemon juice. Tuna can also be served with a side of roasted vegetables, salad, or brown rice for a complete and nutritious meal.