Tuna is a type of marine fish that can be found in the Atlantic Ocean all the way to Indonesia. The most commonly known types of tuna are skipjack, also known as "light" tuna, and albacore, also known as "white" tuna. In the rest of the article, find out the calories, nutritional values and the impact of tuna on your health.
Table of nutritional value of tuna per 165 grams
| Energy value | 119 kcal |
|---|---|
| Proteins | 20.5 grams |
| Carbohydrates | 0 grams |
| Fibers | 0 grams |
| Fats | 3.5 grams |
| Sugar | 0 grams |
How many calories does tuna have?
165 grams of tuna contains 191 calories. However, the intake of calories through tuna can depend on its size, type and shape.
How many carbs does tuna have?
Tuna does not contain carbohydrates, fiber or sugar.
How much fat does tuna have?
165 grams of tuna contains 1.4 grams of fat.
Tuna is rich in omega-3 fatty acids, but low in total fat, containing less than 2 grams per can for "light" tuna. Different varieties of tuna, however, have different amounts of fat.
How much protein does tuna have?
165 grams of tuna contains 42 grams of protein.
No matter in what form you eat tuna, you will get enough protein. Lean proteins, such as those found in fish and turkey, are generally considered better for you than the fattier proteins found in beef and pork.
How much fiber does tuna have?
Tuna contains 0 grams of fiber.
Fiber is found in many plant foods such as fruits, vegetables, whole grains and legumes. There is no dietary fiber in red meat, fish, poultry, eggs or milk.
Tuna and health
Tuna is one of the most popular types of fish in the world. In addition to its abundance and meaty taste, tuna is also extremely nutritious and has a beneficial effect on health. Here are the most important benefits:
Lower risk of heart disease
The high level of omega-3 fatty acids in tuna fish can help reduce the level of omega-6 fatty acids and LDL cholesterol that can accumulate in the arteries of the heart. Studies have shown that consuming more omega-3 is associated with a reduced rate of cardiovascular disease, including heart attack.
Prevent vision problems
The omega-3s in tuna also seem to have a positive effect on eye health. In a study of 40,000 female health workers, women who ate more servings of tuna per week had a 68% lower risk of developing dry eye. Omega-3s are also thought to contribute to overall retinal health.
Reduced risk of cancer
Omega-3 fatty acids in tuna are also believed to slow the growth of tumor cells and reduce inflammation in the body. This is important because many types of cancer are associated with chronic inflammation.
It can prevent the development of anemia
Tuna is an excellent source of vitamin B12, an essential vitamin needed to make DNA. Vitamin B12 also helps you form new red blood cells and prevent the development of anemia.
Tuna and weight loss
Tuna is a lean fish, so it does not contain much fat. Tuna is popular among bodybuilders and fitness models because it is full of high-quality protein with very little saturated fat. Protein keeps you full for a longer period of time, so you'll reach for snacks less often. In one study, adolescents who regularly ate lean fish like tuna for several weeks lost an average of two pounds more than a group that didn't eat fish.
Tuna also supplies the body with omega-3 fats, which are heart-healthy and essential during pregnancy and childhood for brain and vision development. In addition, tuna is an excellent source of vitamin B12 and selenium.
