Tuna In Water: The Healthy and Versatile Seafood
Tuna in water is a popular seafood choice for those seeking a healthy and convenient meal option. This canned fish is packed with essential nutrients and offers a range of health benefits. Here's a closer look at the nutritional value and benefits of tuna in water:
Nutritional Value
Tuna in water is an excellent source of protein, with one can (170 grams) providing approximately 41 grams. Protein is essential for building and repairing tissues, and it helps keep you feeling full and satisfied. Additionally, tuna in water is low in calories, with only 220 calories per can. It is also a good source of omega-3 fatty acids, which are important for heart and brain health. Other nutrients found in tuna in water include:
- Fat: 5.1 grams
- Carbohydrates: 0 grams
- Fiber: 0 grams
- Sugar: 0 grams
Health Benefits
Consuming tuna in water offers several health benefits, including:
- Weight Management: Tuna in water is a low-calorie, high-protein food that can help promote weight loss or maintenance. Protein helps increase satiety and reduce appetite, which can lead to decreased calorie intake.
- Heart Health: Tuna is a good source of omega-3 fatty acids, which have been shown to reduce the risk of heart disease by lowering blood pressure, improving cholesterol levels, and reducing inflammation.
- Brain Health: Omega-3 fatty acids are also essential for brain health and may help protect against cognitive decline and dementia.
- Eye Health: Tuna contains lutein and zeaxanthin, which are antioxidants that protect the eyes from damage caused by blue light and may reduce the risk of age-related macular degeneration.
Versatility
Tuna in water is a versatile ingredient that can be used in a variety of dishes. It can be added to salads, sandwiches, wraps, and pasta dishes. Tuna in water can also be used as a topping for crackers or as a healthy snack on its own. Here are some popular recipes that include tuna in water:
- Tuna Salad: Combine tuna in water with mayonnaise, celery, onion, and seasonings for a classic tuna salad sandwich or salad.
- Tuna Melt: Create a comforting tuna melt by topping toasted bread with tuna salad, cheese, and grilling until the cheese is melted.
- Tuna Nicoise: Prepare a refreshing salad by combining tuna in water with boiled eggs, green beans, potatoes, olives, and a vinaigrette dressing.
Whether you're looking for a quick and easy meal or a nutritious snack, tuna in water is a healthy and versatile choice. Its high protein content, low calories, and omega-3 fatty acids make it an excellent addition to a balanced diet.
How many calories are in Tuna In Water?
Each 1 can of Tuna In Water contains 220 calories.
Tuna In Water Nutritional Information
| Nutrient | Amount per 1 can (172g) |
|---|---|
| Calories | 220 Calories |
| Protein | 41g |
| Fat | 5.1g |
| Saturated Fat | 1.4g |
| Cholesterol | 0.072mg |
| Carbohydrates | 0g |
| Dietary Fiber | 0g |
| Sugar | 0g |
| Sodium | 0.648mg |
| Potassium | 0.4076mg |
| Calcium | 0.024mg |
| Iron | 0.0017mg |