Tuna is a popular fish option that is known for its low-calorie content. One ounce of steamed or poached tuna with the bone removed contains only 26 calories, making it an excellent addition to any diet.
In addition to being low in calories, tuna is also a healthy source of protein and contains various nutrients that can benefit your body. It is vital to know the appropriate serving size for one ounce of tuna to ensure that you get the full nutritional value it provides.
This article aims to provide you with practical tips and strategies for cooking and incorporating tuna into your diet, along with some nutrition facts and health benefits that tuna offers.
Low-Calorie Fish Option
As mentioned earlier, tuna is a low-calorie fish option. It makes for an excellent addition to any weight loss or healthy diet plan. It is essential to be mindful of the amount you consume and eat it in moderation to get the most benefits from it. Furthermore, tuna contains healthy omega-3 fatty acids, which can help prevent various heart diseases and improve brain function. Tuna also provides many other essential nutrients, including vitamins B12 and D, iron, and magnesium.
Healthy Tuna Cooking Methods
Tuna is versatile seafood that can be prepared through various cooking methods. It can be cooked through grilling, baking, sautéing, steaming, and poaching. However, the best ways to cook tuna without adding excess calories are steaming and poaching. Both methods require low heat, and the fish cooks in its juices, keeping it moist and tender while preserving its flavor and nutrients. Grilling or pan-searing tuna can cause nutrient loss and add extra calories from oils and fats. It is vital to avoid overcooking tuna and to use healthy oil options like olive oil when cooking for added nutritional benefits.
Serving Size for One Ounce
The USDA recommends consuming at least two servings of seafood a week for optimal health benefits. A serving size of tuna is generally about three ounces or the palm size of your hand. An ounce of steamed or poached tuna with the bone removed provides about six grams of protein, making it an excellent source of protein. It is essential to pay attention to the serving size, as eating too much tuna can lead to mercury poisoning. Pregnant women and young children are particularly susceptible to mercury exposure and should limit their tuna intake to two servings per week.
Tuna as a Protein Source
Protein is an essential nutrient that helps build and repair muscles, tissues, and cells in the body. Tuna is an excellent source of protein, providing about 26 grams of protein per three ounces. Tuna can also help boost your metabolism, making it an excellent option for weight loss and muscle gain. Additionally, the amino acids in tuna can help reduce muscle inflammation and soreness, making it a popular choice for athletes and fitness enthusiasts.
Tuna Nutrition Facts
Tuna provides many vital nutrients that are beneficial to your overall health. One ounce of steamed or poached tuna with the bone removed contains the following: calories: 26 Protein: 6 grams, Vitamin B12: 13% of the DV, Vitamin D: 6% of the DV, Magnesium: 2% of the DV, Iron: 1% of the DV.
Tuna for Weight Loss
Tuna is low in calories, high in protein, and contains essential nutrients like omega-3 fatty acids, making it an excellent option for weight loss. Additionally, tuna can help boost metabolism, reduce inflammation, and regulate hormones that control fat storage.
Tuna Recipes
Tuna is an easy-to-prepare, versatile ingredient that can be used in various recipes. You can add it to salads, pasta dishes, sandwiches, wraps, and more to add flavor and nutritional value to your meals. Tuna can also be used in sushi and rolls as a popular seafood ingredient. Here is a simple recipe for Tuna Salad: Mix one can of drained tuna with chopped celery, onion, and cucumber, and add a dollop of Greek yogurt and a squeeze of lemon juice. Season with salt and pepper to taste and enjoy.
Tuna for Heart Health
Tuna is a heart-healthy seafood option that can help reduce the risk of heart disease by lowering the levels of triglycerides in the blood and reducing inflammation in the body. Additionally, the omega-3 fatty acids in tuna can help regulate heart rhythms and reduce blood pressure, making it an excellent option for individuals with hypertension.
Sustainability of Tuna Fishing
Overfishing of tuna has led to various sustainability issues, making it vital to buy sustainable tuna products. The Marine Stewardship Council certifies sustainable seafood products, including tuna. It is essential to read labels and look for certified sustainable labels before purchasing tuna products.
Varieties of Tuna
Tuna comes in various types, including bluefin, yellowfin, albacore, and skipjack. Yellowfin tuna is the most popular type consumed in the United States, while bluefin tuna is known for its high-fat content and is a popular option in sushi restaurants.
Tuna is an excellent low-calorie seafood option that is high in protein and provides various essential nutrients. It is versatile and can be prepared through various cooking methods. Additionally, it offers many health benefits, including weight loss, heart health, and improved brain function.
5 Frequently Asked Questions About Steamed or Poached Tuna
1. How many calories are in one ounce of steamed or poached tuna?
There are 26 calories in one ounce of steamed or poached tuna with the bone included. The yield after the bone is removed may be slightly lower.
2. What are the health benefits of steamed or poached tuna?
Tuna is a great source of lean protein and contains essential vitamins and minerals such as vitamin D, vitamin B12, and omega-3 fatty acids. These nutrients are important for maintaining a healthy immune system, cardiovascular health, and brain function.
3. How should I prepare steamed or poached tuna?
Tuna can be prepared in a variety of ways, including steaming or poaching. To steam tuna, place it in a steaming basket over boiling water for about 10 to 15 minutes. To poach tuna, place it in a pan of simmering liquid for about 5 to 10 minutes. Tuna can also be grilled or seared.
4. Is steamed or poached tuna safe to eat?
When cooked properly, steamed or poached tuna is safe to eat. However, it is important to make sure that the tuna is fresh and has been stored properly. You should also be aware of any advisories or warnings about consuming certain types of fish due to mercury or other contaminants.
5. What are some ways to incorporate steamed or poached tuna into my diet?
Steamed or poached tuna can be enjoyed in a variety of dishes, such as salads, sandwiches, and sushi rolls. It can also be served as a main course with vegetables or whole grains. Tuna can be seasoned with herbs, citrus, or spices to add flavor without adding calories.