Canned tuna in oil calories. Tuna, calorie content and dietary properties

CHEMICAL COMPOSITION AND NUTRITIONAL ANALYSIS

Nutritional value and chemical composition "Tuna in oil. Canned".

The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.

Energy value Tuna in oil. Canned food is 232 kcal.

Main source: Skurikhin I.M. and etc. Chemical composition food products. .

** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the My Healthy Diet app.

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NUTRIENT BALANCE

Most foods may not contain the full range of vitamins and minerals. Therefore, it is important to eat a variety of foods to meet the body's needs for vitamins and minerals.

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Ratio of proteins, fats and carbohydrates:

Knowing the contribution of proteins, fats and carbohydrates to calorie content, you can understand how well a product or diet meets the standards healthy eating or the requirements of a certain diet. For example, the US and Russian Departments of Health recommend 10-12% of calories come from protein, 30% from fat and 58-60% from carbohydrates. The Atkins diet recommends low carbohydrate intake, although other diets focus on low fat intake.

If more energy is expended than it is received, the body begins to use up fat reserves, and body weight decreases.

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USEFUL PROPERTIES OF TUNA IN OIL. CANNED CONSERVATIONS

Tuna in oil. Canned food rich in vitamins and minerals such as: vitamin E - 40.7%, vitamin PP - 66%, potassium - 11.9%, phosphorus - 29.8%, chlorine - 54.5%, iodine - 33.3%, cobalt - 400%, fluorine - 25%, chromium - 180%

What are the benefits of tuna in oil? Canned food

• Vitamin E has antioxidant properties, is necessary for the functioning of the gonads and heart muscle, and is a universal stabilizer of cell membranes. With vitamin E deficiency, hemolysis of erythrocytes and neurological disorders are observed.
• Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal condition of the skin, gastrointestinal tract and nervous system.
• Potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of conducting nerve impulses and regulating pressure.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, and rickets.
• Chlorine necessary for the formation and secretion of hydrochloric acid in the body.
• Iodine participates in the functioning of the thyroid gland, ensuring the formation of hormones (thyroxine and triiodothyronine). Necessary for the growth and differentiation of cells of all tissues of the human body, mitochondrial respiration, regulation of transmembrane transport of sodium and hormones. Insufficient intake leads to endemic goiter with hypothyroidism and slow metabolism, arterial hypotension, stunting and mental development in children.
• Cobalt is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
• Fluorine initiates bone mineralization. Insufficient consumption leads to caries, premature wear of tooth enamel.
• Chromium participates in the regulation of blood glucose levels, enhancing the effect of insulin. Deficiency leads to decreased glucose tolerance.

You can see a complete directory of the most useful products in the appendix - a set of properties of a food product, the presence of which satisfies a person’s physiological needs for the necessary substances and energy.

Vitamins, organic matter, needed in small quantities in diet both humans and most vertebrates. Vitamin synthesis is usually carried out by plants, not animals. A person's daily requirement for vitamins is only a few milligrams or micrograms. Unlike inorganic substances Vitamins are destroyed by extreme heat. Many vitamins are unstable and are “lost” during cooking or food processing.

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Composition of canned food in its own juice

Let's start with the benefits of tuna for different body systems. Here's what's useful canned tuna in its own juice.

1. It contains a lot of omega-3 unsaturated fatty acids: almost 1 gram per 100 grams of product. They directly affect the health of the skin, blood vessels and nervous system.
2. Omega-6 fatty acids have been scientifically proven to be harmful when we consume them in large quantities. They provoke the development of systemic inflammation in all tissues of the body. Luckily, tuna contains almost no omega-6.
3. Canned tuna is a logical choice for weight loss. 100 grams of canned pulp contains approximately 40% of the daily protein requirement and only 5% fat.
4. Impressive and a large number of B vitamins. Let us recall that their functional names - neuroprotectors and methylation workers - clearly explain their important and extensive role.

Canned tuna does not contain trace elements. Outstanding amount of selenium - almost the full daily value in every 100 grams. Lots of phosphorus (at least 20% DV) and sodium (about 15% DV).

Based on these basic ingredients, when we buy a tin of tuna, we are holding in our hands a very useful product. The nutrients in it maintain harmony in the nervous system and DNA synthesis, strengthen the immune system and stabilize the functioning of the thyroid gland.

It would seem that there are only benefits. However, for a dish like canned tuna, the benefits and harms go hand in hand. And this immediately catches your eye when you change the cooking method.

Composition of canned food in oil

We repeat once again: All the benefits listed above apply to fish in its own juice. If we took a sample in oil, the picture changes dramatically. Potential harm comes to the fore.

For 100 grams of tuna in oil the following is true:.

1. The amount of fat increases 3-4 times - up to 15-20% of the recommended amount per day.
2. The proportion of omega-6 and omega-3 fatty acids cannot be considered healthy. For tuna in oil it is up to 13:1. The harmonious ratio of two groups of acids should not exceed 4:1.
3. The content of fat-soluble vitamin D in canned food with butter soars to 60% of what you need to get per day. Since you also get it from other sources (primarily from exposure to ultraviolet radiation from the sun), daily consumption of the product will easily lead to an overdose of vitamin D. Typical symptoms: nausea, weakness, vomiting and frequent urination.

Let's compare calories in oil and without

Here are the calorie counts for both types of canned tuna.

As you can see, the calorie content of canned food with butter is 1.5 or more times higher than that of canned food in its own juice. Disposing of these “extra” calories from fat can be challenging for your body and can be detrimental to your weight loss efforts.

Harm from mercury in tuna meat

Mercury is another concern associated with eating tuna.

This heavy metal is found in almost all seafood. When they are eaten, individual mercury levels increase. This may ultimately lead to poisoning.

Unfortunately, no one can tell in advance how much mercury is accumulated in your body, and what exact dose you need to experience the unpleasant symptoms of mercury toxicity. These include weakness, fatigue, headache and strong emotional outbursts, turning into trembling of the limbs and the whole body.

Particularly dangerous mercury poisoning for pregnant women. Mercury has an extremely detrimental effect on the development of the nervous system. born child. Many researchers still consider the hypothesis that mercury is a risk factor for delays in child development, epilepsy and autism to be compelling.

Harmful bisphenol A

Bisphenol A is another dangerous compound present in significant quantities in fish.

This substance is widely used in the production of plastics that end up in the ocean. It poisons the water and accumulates in the bodies of marine inhabitants.

Chemically, bisphenol A is very close to the hormone estrogen. Although the debate about its danger to the body is still ongoing, there is a high risk that this substance has a detrimental effect on the central nervous system and provokes the development of cancer, primarily its hormone-dependent forms.

Eight types of tuna and their characteristics

There's one more thing buyers of cute canned tuna should consider. Behind the common name “tuna” there are eight (!) species of these fish.

Bigeye tuna meat ( Thunnus obesus), on the contrary, is often saturated with heavy metal. Bigeye tuna lives in the three largest oceans on the planet - the Pacific, Atlantic and Indian. It can be found in the products of any manufacturers - all depending on their geography. Bigeye tuna accounts for about 8% of the total global catch.

Don't strive for cheapness. Often the most inexpensive canned foods contain potentially unhealthy fish.

The highest quality manufacturing technology

Production technology also matters. If freshly caught fish is frozen too slowly, histamine builds up in it. This Chemical substance, which directly contributes to the development of allergies.

Since manufacturers rarely disclose the technology for processing fish and specific figures for the histamine content in it, buyers have to focus only on the price of the finished product. But even a high price does not always guarantee quality.

There is one more point related to technology. Large canneries, in order to quickly clean the caught fish from bones, treat it with heat twice. First, the entire fish is boiled, then the bones are easily and quickly removed from it, and the cleaned fillets are placed in jars, additives are added, the container is sealed and boiled again. This process causes large amounts of omega-3 fatty acids to be lost during the first “open” cooking.

More expensive canned fish, in which the fish was deboned raw, on average contain 20% more omega-3 acids.

Choosing canned tuna for personal purposes

So, we have listed the health benefits and harms of canned tuna. Which one to choose from the supermarket shelf and how to find the balance? - the next important question.

• We definitely recommend that everyone who wants to try canned tuna choose fish in its own juice. It has much more benefits than canned food with butter.
• Tuna can be especially recommended for bodybuilders, athletes, athletes, and anyone who would like to lose weight without losing protein from their diet.

Due to the risk of mercury and bisphenol A poisoning, consumption of canned food should be limited to 1-2 cans per week (120 grams per can). Let this dish provide a pleasant variety, but do not become the main element of nutrition.

• Pregnant women and children under 12 years of age should not eat canned tuna - in any form. As sources of omega-3 fatty acids, it is better to eat meat from fish of the salmon family (salmon, trout, salmon, pink salmon). And look for the ideal option among food additives: Specially purified fish oil.

When buying canned food, try to avoid cheap ones. There is a possibility that such a product contains too much histamine and few omega-3 acids. If possible, visit the manufacturer's website to find out exactly how their products are made.

There is no need to run from canned food in oil like from fire. If you especially like their taste, such a dish can be included on the menu occasionally. No more than once every 3-4 weeks.

What good meat looks like

The benefits and harms of canned tuna directly depend on the ability to choose the right canned food.

Here are the six main characteristics of quality products.

The product is characterized by a rich vitamin and mineral composition, including vitamins A, B1, B2, B6, B9, E, PP, minerals calcium, potassium, sodium, magnesium, chlorine, phosphorus, iodine, iron, manganese, cobalt, molybdenum, copper, zinc, chromium, fluorine.

Calorie content of fried tuna per 100 grams is 150 kcal. In 100 g of fish dish:

• 20 g protein;
• 5.14 g fat;
• 6.2 g carbohydrates.

To make fried tuna, we need a minimum set of products:

• 0.5 kg fresh tuna;
• 4 tablespoons olive oil;
• 1 handful of basil;
• 1 lemon.

Cooking steps:

• salt the tuna fillet and drizzle with a little olive oil;
• knead the fish so that a little salt is absorbed from the top;
• Fry the tuna over high heat until crisp. A piece of fillet 2 cm thick must be fried on each side for no longer than 1 minute;
• Mash a handful of basil, add a little olive oil and a drop of lemon juice. Mix everything thoroughly and knead again;
• Serve fish with basil juice.

Calorie content of canned tuna in oil per 100 grams

Calorie content of tuna in oil per 100 grams is 133 kcal. Per 100 gram serving:

• 23.1 g protein;
• 0.7 g fat;
• 0 g carbohydrates.

The composition of a quality product is represented by oil (soybean oil is often used), tuna, drinking water, table salt.

Calorie content of tuna canned in its own juice per 100 grams

Calorie content of tuna in its own juice per 100 grams is 73 kcal. Per 100 g snack:

• 16.3 g protein;
• 0.8 g fat;
• 0 g carbohydrates.

The composition of the product is tuna, salt and water.

Calorie content of baked tuna per 100 grams

Calorie content of tuna baked in the oven per 100 grams is 108 kcal. In 100 g of dish:

• 22.6 g protein;
• 1.9 g fat;
• 0.2 g carbohydrates.

Baked tuna recipe:

• 1 PC. Clean fresh tuna, rinse thoroughly, cut into 2 parts. Separate the bones and spine;
• salt and pepper each tuna half, season with chopped garlic, a small amount of grated fresh ginger;
• sprinkle tuna with lemon juice;
• cover the fish with cling film and leave to marinate in the refrigerator for several hours;
• Place the cut into rings on foil greased with vegetable oil. onion, carrots cut into half rings;
• Place greens and marinated fish on top of the vegetables;
• Bake the fish in the oven until done.

Calorie content of tuna salad per 100 grams

Calorie content of vegetable salad with canned tuna and egg per 100 grams is 72 kcal. In 100 g of dish:

• 6.2 g protein;
• 4 g fat;
• 2.7 g carbohydrates.

Salad ingredients:

• canned tuna – 1 can;
• lettuce leaves;
• 1 medium sized tomato;
• 2 chicken eggs;
• lemon juice, salt, ground black pepper to taste;
• 2 tablespoons vegetable oil for refueling.

Cooking steps:

• hard boil 2 chicken eggs;
• finely chop the lettuce leaves. Place them on a plate;
• Cut the tomato into cubes, not too small;
• put tomatoes, mashed tuna on the salad (mash the tuna until you get small pieces, remembering to drain the liquid), diced eggs;
• sprinkle the salad with lemon juice, pepper, and salt to taste;
• add vegetable oil for dressing.

The benefits of tuna

Tuna has a lot of beneficial properties. If you regularly eat this fish:

• has a beneficial effect on vision. This is due to the Omega 3 fatty acids contained in the product;
• numerous Scientific research have proven that tuna is extremely useful for the prevention of cancer of the pancreas, ovaries, esophagus, intestines, stomach, and also helps prevent childhood leukemia;

• polyunsaturated fatty acids of fish ensure the prevention of disorders in brain function, dementia, and malfunctions of the circulatory system;
• tuna has a positive effect on the nervous system. With regular use of the product, the transmission of nerve impulses is normalized;
• Due to its low calorie content, tuna is indicated for inclusion in the diet if you are overweight and during a diet. At overweight Oven-baked tuna is especially healthy;
• beneficial substances of tuna are actively used by the body to maintain liver function and prevent heart disease.

Harm of tuna

Despite its high usefulness, tuna has a number of contraindications for consumption. You should minimize the amount of fish in your diet or completely avoid it:

• in case of individual intolerance to the product;
• if the fish is grown in environmentally polluted waters. Tuna accumulates mercury, the entry of which into the body can cause hearing impairment, memory problems and a host of other negative consequences;

• fish is excluded from the diet during pregnancy and lactation;
• the product is contraindicated in childhood up to 3 years;
• Unscrupulous manufacturers add low-quality oil to canned tuna. Such fish can cause disturbances in the gastrointestinal tract.

Feb-15-2013

Dietary properties of tuna:

In the seas of the tropics and subtropics there is a huge fish - tuna, which is one of the largest representatives mackerel family. The meat of this fish has truly extraordinary taste qualities, for which culinary specialists dubbed it “veal of the sea.”

Many people are interested in the benefits of this fish and what calorie content tuna has. After all, this question cannot but interest those who monitor their body weight - after all, tuna is classified as a dietary product.

So, let's look at the beneficial and dietary properties that this fish has.

Researchers from the Netherlands have proven through experiments that regular inclusion of this fish in the diet (at least 30 grams per day), due to its high content of the Omega-3 fat complex, halves the likelihood of developing cardiovascular diseases. And this is only one of those valuable qualities that characterize this type of fish. It represents a rich source of various necessary for a person microelements (for example, phosphorus, selenium, calcium, magnesium, iron), as well as vitamins and essential amino acids.

Eating this fish helps strengthen the immune system by helping the active synthesis of antibodies and reducing the risk of developing allergic reactions, useful for the speedy elimination of inflammatory processes, can serve for the prevention of cancer. Tuna will also be useful for patients during treatment of cancer; it improves vision, protects us from depression and helps reduce pain from arthritis and arthrosis.

Regular inclusion of this fish meat in the diet “spurs up” metabolic processes in the body, normalizes blood sugar and helps eliminate cholesterol from the body. Thanks to its last feature, this fish is recommended for patients with hypertension and people suffering from excess body weight. In addition, this type of fish is very useful for restoring and normalizing the functions of human mucous membranes and skin (for example, for eczema).

For decades, medicine has publicly declared that fish is tuna, beneficial features which can compete with many pharmaceutical drugs, is a natural medicine that successfully fights thrombophlebitis, cholecystitis and arrhythmia. It is indicated for use by persons with weakened immunity, inflammatory diseases and low level hemoglobin. Regular use (once a week) will keep the heart and circulatory system healthy.

Melancholic people and people prone to depression can be advised to be treated not with chemicals, but with a natural product - tuna. Consumption sea ​​fish will save you from negative emotions, lift your spirits, eliminate tension and stress. Omega-3 acids will improve blood flow, hormonal background and the immune system. Tasty therapy can have a positive effect on your mental health.

It goes without saying that this fish also has its disadvantages. Undoubtedly, like any other product, tuna can bring both benefits and, unfortunately, harm, especially in canned form. Yes, and fresh fish can harm a woman’s body during pregnancy, during the lactation period, as well as in patients with kidney dysfunction. Those with allergies to fish fillets of the mackerel genus are also not recommended to eat tuna, as it can harm their body.

Harm is minimized if fish is consumed in small quantities daily. Tuna meat should not be given to children; it is introduced into the child’s menu starting from the age of 3.

The Scumbriev family can rightfully be proud of one of its most outstanding representatives - tuna, so valued by lovers of Japanese national cuisine.

How many calories are in tuna?

The number of calories in this fish, as a rule, is quite surprising.

Calorie content of fresh tuna is:

101 kcal per 100 grams of product

Proteins, fats and carbohydrates (BJU) of fresh tuna per 100 grams:

Proteins - 23.0

Fats – 1.0

Carbohydrates – 0.0

This is quite a bit for a tasty and healthy fish. The Japanese, for example, love it so much that all stores have a separate counter specifically for it.

But what calorie content does this fish have, depending on the method of preparation:

Tuna calorie table, per 100 grams of product:

A the nutritional value this fish cooked different ways, like this:

Tuna nutritional value table (BJU), per 100 grams of product:

Recipe? Recipe!

How to cook this fish at home? Here is one of the recipes:

Tuna in tomato:

Products:

• Tuna -1 kg.
• Onions - 2 pieces
• Tomatoes -1 kg.
• Garlic - 2 cloves
• Wine (white) – ½ glass
• Oil, salt and pepper - to taste
• Breadcrumbs, parsley - also to taste

The fish is cleaned of bones and skin, salted and peppered. Then roll in flour and fry. Separately, lightly fry the chopped onion and garlic (in olive oil), and then add the tomatoes and simmer everything together until a thick mass is obtained. The resulting mass is wiped in a colander, salt, sugar, wine and spices are added to it - to your taste. This will give us the sauce.

Place the finished sauce on a heat-resistant tray, place pieces of fried tuna on top of the sauce, sprinkle everything on top with breadcrumbs and parsley and place the tray in the oven until browned. The fish is served on the table in the same tray. That's all! Eat healthy!

What are the benefits of tuna for weight loss?

First of all, I would really like to note that eating tuna for dietary purposes is an excellent way to lose extra pounds without losing weight. muscle mass. The fact is that in the process of losing weight it is very important not to completely lose fat in the diet, otherwise the body will not burn its own fat. internal organs. Another thing is that during the diet you need to consume the right fats, which will stimulate the burning of internal excess reserves.

The pleasant taste and truly medicinal composition of tuna with its rather low calorie content allowed this fish to become, without exaggeration, the “king” of various weight loss programs. Nutritionists have developed many dishes for weight loss, which include tuna, both freshly prepared and canned, as an ingredient for salads and snacks.

Tuna goes best with fruit vegetables (tomatoes, cucumbers, bell pepper) and leafy (lettuce, iceberg, Chinese cabbage). An excellent addition to the salad can be onions, a stalk of celery, green pea, corn, basil sprigs and pine nuts.

One condition is to season with mayonnaise, even low-calorie, dietary dishes It’s not worth it, it’s best to sprinkle them with lemon juice and pour a little olive oil over them. Only with this approach to nutrition will your figure soon become slim, your skin will become elastic, and nervous system will be in perfect order.