LOVE, DR. BLONZ: I like tuna, and I’ve found a water-packed kind that uses a catch method with less danger of pollutants. Does tuna that has been packed in water still contain significant amounts of omega-3 fatty acids? How much less oil is there if it contains less than tuna? San Leandro, California’s M.M.
MISS M.M. Typically, soy or canola oil, not fish oil, is the oil used to make tuna in cans (check the list of ingredients). Because of this, oil-packed tuna has more fat but not much more of the beneficial omega-3 fats. A normal light tuna in water can has 111 milligrams of omega-3 fatty acids and 0.5 grams of fat (drained). 8.1 grams of fat and 128 milligrams of omega-3 fats can be found in one tin of light tuna in oil (drained).
Use albacore (white) tuna for increased quantities of omega-3 fatty acids. Drained albacore with a water content of 3.5 ounces has 2.5 grams of fat and 706 milligrams of omega-3 fats. The reason “light” tuna is different from “white” tuna is because albacore contains more omega-3 fatty acids than the yellowfin and skipjack kinds utilized to manufacture light tuna.
LOVE, DR. BLONZ: With my vegan diet, I consume a mix of vegetables, grains, and legumes, but beans are by far my main source of protein. I wanted your opinion on the claim that fiber might prevent protein absorption after a close friend made it. Martinez, R.S., California
LOVE, R.S. On a high-fiber vegan diet, there may be a modest reduction in protein absorption, but this would only become problematic if there was a significant amount of protein consumed. Given that you mentioned having a preference for legumes, including rice and other grains will provide a supplementary protein. In addition to this, a variety of high-protein plant foods are available, including nuts, seeds, and legumes like soy. All things considered, it is unlikely that your fiber intake would be too high to pose a risk.
LOVE, DR. BLONZ: I read your post on protein for seniors and would like to contribute my two cents’ worth of feedback. Whey, as in whey powder, is an excellent source of protein. Due to its high bioavailability, it can be cooked with or added to milk or yogurt. According to what I’ve read, whey protein benefits not only athletes but also the elderly and those who are getting ready for surgery. Walnut Creek, California-based M.N.
DARLING M.N. I appreciate your suggestion. Milk contains the natural protein whey. It is what is left over after the curd and milk have coagulated. It might have a small amount of lactose, a carbohydrate found in dairy that many people find difficult to digest. One tablespoon of a pure whey protein isolate will only have 0.1 grams of lactose (20 grams of protein). The amount of lactose in this is equivalent to one-half teaspoon of milk.
tuna nutrition in cans
There are several types of tuna. Overall, it is a great protein source that is low in fat and calories.
The nutritional value of canned tuna can vary depending on whether it is packed in water or oil. When compared to canned tuna packed in water, canned tuna packed in oil often has more calories and fat (1, 2).
The nutritional data for 1 ounce (or 28 grams) of fresh, canned in oil, and canned in water tuna are contrasted in the following table (1, 2, 3).
Overall, canned tuna typically has more sodium than fresh tuna. The amount of calories, total fat, and saturated fat, however, differ depending on whether the tuna is packed in oil or water.
It is advisable to read the label because nutrient value can differ between brands depending on how tuna is packed.
DHA is a kind of omega-3 fatty acid that is crucial for the health of the brain and eyes (5, 6).
Additionally, vitamin D, selenium, and iodine are all present in both fresh and canned tuna, which is another benefit (1, 2, 3).
Tuna is a good source of protein and has a low saturated fat content, whether it is packed in water or oil. However, oil-packed canned tuna often has higher calorie and fat content overall.
One Significant Effect of Consuming Tuna in Cans, Per Science
Biting into a crispy, salty, cheesy tuna melt is quite the experience. It’s like heaven on earth in a sandwich, what with the toasty bread, the flavorful fish, and the melty cheese. While consuming canned fish may not seem like the healthiest option available, canned tuna is really one of the best (and least expensive) sources of lean protein you can find at the grocery store. There is another significant benefit of eating canned tuna that your body simply adores, in addition to having a lengthy shelf life (so you may indulge in your tuna melt need whenever it strikes), and that is the boost of omega-3 fatty acids that the fish is packed of.
Here are several reasons why including omega-3 fatty acids in your diet will benefit you overall. For even more dietary advice, check out our list of The 7 Healthiest Foods to Eat Now.
The Office of Dietary Supplements at the National Institutes of Health claims that omega-3 fatty acids are a source of polyunsaturated fat that can improve your body’s health. The omega-3 fatty acids can support the health of your eyes, brain, and even provide your body with all-day energy. Eicosanoids, which are substances that support the construction and operation of your body’s immunological, endocrine, pulmonary, and cardiovascular systems, are present in omega 3-rich foods.
According to Harvard Health, the body cannot manufacture enough omega-3 fatty acids on its own. You can acquire them from foods including fish (like canned tuna), vegetable oils, almonds, flax seeds, flaxseed oil, and leafy greens. They are an important fat that the body requires in order to function.
According to Harvard Health, omega-3 fatty acids also support your body’s cell membranes, which produce hormones that can assist control “blood clotting, contraction and relaxation of artery walls, and inflammation.” Due to its anti-inflammatory properties, omega-3 fatty acids can, in certain situations, prevent cancer, lupus, eczema, rheumatoid arthritis, and cardiovascular problems.
However, isn’t eating fat unhealthy? That toxic diet myth is untrue! Dietary fats are a crucial component of a healthy diet since they aid in digestion, increase feelings of fullness, and give your body energy throughout the day. According to the American Heart Association (AHA), eating healthy fats on a regular basis is crucial for promoting cell growth and controlling hormones, particularly ghrelin, the hormone that causes appetite.
While concentrating on ways to enhance these other beneficial fats in your diet might help with your overall health and weight reduction, having tiny levels of saturated fat in your diet—which mainly come from dairy and animal products—is not harmful to you.
Naturally, canned tuna is a fantastic source of omega-3 fatty acids that you may include in your diet for a reasonable cost. According to a USDA Agricultural Research Service report, eating at least 250 mg of omega-3 fatty acids per day—or 2 grams of omega-3s per week—is crucial. Omega-3 fatty acids in this level have been associated with a lower risk of cardiovascular disease. A 3-ounce portion of albacore tuna has 1.5 grams of omega-3 fatty acids, according to Cleveland Clinic. You’ll obtain all the omega-3 fatty acids you require if you consume at least one can of tuna every week. 6254a4d1642c605c54bf1cab17d50f1e
Consider this a cue to prepare a warm tuna melt for dinner. Or how about preparing one of these 13 Healthier Recipes Using Tuna in Cans?
How do Omega 3 and Omega 6 differ from one another?
Eat less fat, according to this easy piece of advice. However, did you know that some forms of fat are really better for us to consume more of?
“Essential fats” include omega-3 and omega-6. In other words, they are essential for a healthy life and cannot be produced by our bodies. When utilized in place of less nutritious fats, they both provide health advantages. Researchers are still discussing the precise ratios of each type, but in general they advise consuming more Omega-3s and substituting Omega-6s for saturated and trans fats.
Omega-3 fatty acids, which are mostly found in seafood, nuts, leafy greens, and seeds, seem to lower inflammation, which is a major factor in many chronic health issues, including cardiovascular disease, arthritis, inflammatory bowel disease, Alzheimer’s disease, and obesity.
Some of the finest sources of DHA and EPA Omega-3 fatty acids include oily seafood, like tuna, salmon, and sardines. According to research, those who consume more fatty fish have lower incidences of heart disease and stroke. (1, 2) DHA is crucial for maintaining the health of the brain and eyes. (3, 4)
Plant sources of Omega 3 include nuts and seeds like walnuts, flax and chia seeds, as well as select leafy greens like kale and Brussels sprouts.
When substituted for saturated and trans fats, omega-6 fatty acids may also help lessen the risk of heart disease. They also lower bad cholesterol (LDL), are crucial for healthy growth and development, support brain function, and maintain a healthy nervous system. (5)
Omega-6 fatty acids are present in a variety of vegetable oils, including canola oil, safflower oil, soy oil, and corn oil.
Many health experts contend that we consume too much, despite the fact that the majority of Americans have no trouble obtaining enough of these fats. The main line is that these fats are an essential component of the diet and have significant health advantages when they are substituted for less healthy fats and consumed in moderation.
- Consume seafood in a variety of dishes at least twice every week. The omega-3 fatty acids found in fatty fish like tuna, salmon, and sardines are particularly beneficial.
- Serve salads, grains, cereal, or veggie dishes with nuts.
- When making salad dressings or cooking, use minimal amounts of liquid oils, such as canola or olive oil.
- You can top your salad with flaxseeds, chia seeds, or sesame seeds, or you can put them into smoothies, soups, or porridge.
- Eat plenty of other fruits and vegetables in addition to leafy greens a few times per week.
- To reap the full benefits of these fats on your health as well as other nutrients your body requires to be healthy, adopt a Mediterranean diet.
- American Heart Association Journal, 2:e000506, 2013.
- 2005; 46(1):120-124 in the Journal of the American College of Cardiology.
- 2007;369(9561):578–585 in the Lancet.
- 2008; 87(3):548-557 in the American Journal of Clinical Nutrition.
- 2009;119:902-907 in Circulation
*Omega 3 fatty acids can be found in great quantities in tuna. When EPA and DHA are combined, the amount of Omega 3s in various types of tuna can range from 80 mg to 240 mg per serving.
Omega-3 Fatty Acid Content in Various Fish and Seafood
- Size of Serving: 3 ounces (100 grams)
- 2.5–2.6 grams of omega-3 fatty acids
- Salmon (wild) (wild)
- 1.8 grams of omega-3 fats.
- 1.3-2 grams of omega-3 fatty acids.
- Tuna (Bluefin)
- Omega-3 Fat Content: 1.2 grams
- a lake trout
- Omega-3 fat intake: 2 grams
- Omega-3 Fat Content: 1.4 grams
- Albacore tuna
- Omega-3 fat content: 1.5 grams
- White fish in lakes (freshwater)
- Omega-3 Fat Content: 0.9 grams
- Black Bass
- 0.8 grams of omega-3 fat are present.
- Bass, sea (mixed species)
- Omega-3 fat content: 0.65 grams
- canned tuna and white meat
- Size of Serving: 3 ounces, drained
- Omega-3 Fat Content: 0.5 grams