Fresh tuna calories. Canned tuna: benefits and harms, calories

Tunas belong to the mackerel family. They make up a group of 15 species that vary greatly in size and weight, ranging from 50 cm (1.5 kg) to 4.5 m (680 kg). These fish live in warm waters Atlantic, Pacific and Indian Ocean. Their lifespan, depending on the species, ranges from 5 to 40 years.

Peculiarities

Due to the unique structure of the circulatory system, only tuna and herring sharks are able to maintain body temperature higher than environment. This gives them the ability to develop amazing speed, save energy and have a more extensive habitat than other fish. Tunas are predatory, voracious inhabitants of the oceans, who are in a constant, active search for food. They feed on small fish and mollusks. The movement of tuna is continuous, they simply cannot stop, they are not allowed to do this kind of gill device, in which breathing becomes difficult if the individual is at rest.

Unlike most fish that have white meat, in tuna you can find the color of the muscle mass from pale pink to dark brown. This is due to the high content of the binding protein myoglobin in the blood. Tuna is one of the most common commercial fish. In historical sources different peoples found information about it for several millennia. The most ancient references to tuna fishing refer to the Japanese islands (3rd millennium BC).

On an industrial scale, tuna has been caught since the middle of the last century. During this time, unfortunately, some of its species were on the verge of extinction. In 2009, the International Marine Bioresources Fund studied the state of tuna populations in the world's oceans and produced a detailed report that has been constantly updated since then.

Calories, proteins, fats and carbohydrates (KBJU)

15 species of tuna live in the oceans - from small fish to animals weighing up to 600 kg. Of course, calories and the energy value they differ somewhat. The calorie content of tuna when cooked is also different. different dishes. Here are the average indicators of BJU and calories per 100 grams of product (fish of generally accepted commercial sizes).

Fresh:

• calorie content - 110 kcal;
• proteins - 23.3 g;
• fats - 2.7 g
• carbohydrates - 0.

Fried fillet:

• caloric content - 135.4 kcal;
• proteins - 21.7 g;
• fats - 5 g;
• carbohydrates - 0.2 g.

Boiled:

• calorie content - 141 kcal;
• proteins - 23 g;
• fats - 2 g;
• carbohydrates - 0.

For a couple:

• calorie content - 122 kcal;
• proteins - 22.7 g;
• fats - 1.4 g;
• carbohydrates - 0.5 g.

Baked:

• calorie content - 162 kcal;
• proteins - 28 g;
• fats - 5.8 g;
• carbohydrates - 0.8 g.

Dried:

• calorie content - 160 kcal;
• proteins - 34.3 g;
• fats - 4.1 g;
• carbohydrates - 0.

Grilled:

• calorie content - 192 kcal;
• proteins - 21.2 g;
• fats - 11.2 g;
• carbohydrates - 0.5 g.

Cold smoked:

• calorie content - 138.5 kcal;
• proteins - 24.5 g;
• fats - 4.5 g;
• carbohydrates - 0.

Canned in oil:

• calorie content - 188.4 kcal;
• proteins - 22.4 g;
• fats - 9.7 g;
• carbohydrates - 0.

canned in own juice:

• caloric content - 103.4 kcal;
• proteins - 22 g;
• fats - 1.4 g;
• carbohydrates - 0.2 g.

Composition, benefits and harms

Tuna has valuable nutritious meat, reminiscent of juicy veal, from which many restaurants around the world prepare gourmet dishes. Moreover, in terms of its ratio of omega-3 and omega-6 fatty acids, protein composition and indicators of vitamins and minerals, tuna meat can be safely attributed to dietary products. Even with active heat treatment, many useful substances retain their presence in fish.

trace elements

Some trace elements found in tuna are several times higher than the daily intake of the body. These champions include cobalt and chromium.

Cobalt

It is enough to eat 100 grams of tuna to satisfy the four-day need for cobalt (40 mcg), i.e. 400% of the norm. Despite the low content of the microelement in the body, many vital processes, such as hematopoiesis, the synthesis of BJU, are impossible without it. It is involved in cell renewal and the functioning of the endocrine system. Thanks to cobalt, cholesterol leaves our body in a timely manner. The trace element affects the skin surface, slows down aging, forms bone tissue. Cobalt has a negative effect on sclerotic plaques in the vessels and malignant neoplasms.

Chromium

Tuna contains 90 micrograms of chromium per 100 grams fresh product, which is 180% of the daily requirement. The main task of chromium is to regulate the amount of sugar in the blood serum. It maintains the integrity of the DNA structure, being responsible for our heredity. Chromium is prescribed for multiple sclerosis, gastritis, stroke, obesity. It breaks down bad cholesterol and increases the content of good cholesterol, which has a beneficial effect on many processes in the cardiovascular system.

Selenium

A large amount of selenium is concentrated in tuna - 36.5 mcg (67%) per 100 grams of product. It is necessary for the well-coordinated work of the thyroid gland, as it helps the body absorb iodine and vitamin E. Selenium is an excellent antioxidant, it inhibits the tuberculosis pathogenic flora, as well as hepatitis and herpes viruses. This microelement postpones menopause in women and increases the vitality of germ cells in men.

Tuna contains a large amount of iodine (33% of the daily requirement), which is involved in the synthesis of thyroid hormones, affects the conversion of food into energy. In addition, fish has reserves of iron, zinc and molybdenum.

Macronutrients

The human body cannot exist without macronutrients. They are just as important as vitamins and minerals. Their daily intake with food keeps the body in a vital state.

Phosphorus

300 grams of tuna eaten for lunch will cover the daily requirement of phosphorus (280 mg per 100 g). It is involved in the construction of the genome, the formation of cells. 90% of the phosphorus contained in the body is found in human teeth and bone tissue. But even a small percentage concentrated in other organs affects the functioning of the heart, kidneys and muscular system.

Sulfur

100 grams of tuna contains 190 mg of the macronutrient sulfur, which is 19% of the daily requirement. It is necessary for all protein compounds and affects the health of our skin, cartilage, bone tissue, hairline and nails. With the participation of sulfur, toxins and free radicals are removed from the body, it affects blood sugar levels.

Potassium

Potassium in 100 grams of tuna - 350 mg (14% of the norm). This is one of the most important macronutrients, it is called "heart". It strengthens the heart muscle, normalizes arterial pressure and arrhythmic manifestations. Potassium is necessary for the transmission of nerve impulses, it affects the functioning of the brain and memory. The health of the intestines, kidneys, bone tissue and the muscular system depends on this macronutrient. Fish also contains calcium, chlorine, magnesium, sodium and other macronutrients.

vitamins

Many representatives of the deep sea can envy the vitamin set of tuna. It contains vitamins D, PP, E, and almost all of the B groups, and in large percentages.

B 12 (cobalamin)

You can eat only 100 grams of tuna to provide the body with the norm of cobalamin for 3 days (9.43 mcg - 314% of the norm). Vitamin B12 is essential for DNA synthesis, hematopoiesis, metabolic processes. It removes excess cholesterol, affects the carbohydrate-fat balance and cell renewal. The lack of cobalamin leads to mental disorders, irreversible processes of the nervous system, reduced immunity and the development of multiple sclerosis.

PP, NE (nicotinic acid)

100 grams of fish contains 15.5 mg of vitamin PP (77.5% of the norm), which is responsible for the functioning of the brain, ensures healthy vision, removes excess cholesterol and free radicals from the body, thereby reducing the risk of cancer.

D (calciferol)

Fish contains 57% (5.7 mcg) of the daily requirement of vitamin D. It is a whole complex of active substances, for example, vitamin D3 sometimes behaves like a hormone and affects the functioning of the kidneys and intestines. Calciferol is necessary for the heart and blood vessels, it supports the immune system, the thyroid gland and the healthy state of the muscular system. A lack of vitamin D can lead to diabetes, atherosclerosis, and cancer. In addition to vitamins, tuna contains fatty acid Omega-3 (46.7% of the daily value) and Omega-6 (2% of the norm), as well as monounsaturated and polyunsaturated fatty acids.

Harm

There are no complaints about the balanced composition of tuna, it is rich in vitamins and microelements. But there is one feature of the body of this fish, in the process of life, tuna accumulates heavy metals through the skin and circulatory system, in this regard, mercury is the most dangerous. You should beware of giant old fish. Given the characteristics of tuna, it is not recommended for allergy sufferers, pregnant women and children under three years of age.

Tuna is a tasty and nutritious fish, despite its peculiarities, it does more good than harm to our body, and therefore you should not deny yourself a pleasant delicacy.

How to cook a delicious tuna steak, see the following video.

The beneficial properties of tuna and the extraordinary taste of its meat have made this fish incredibly popular all over the globe.

The nutritional value
A portion 100 g
Amount per serving
calories from fat 41,4
% Daily Value *
Total Fat 4.6 g
Sat. fats 1.3 g
Polyunsaturated fats 0.42 g
Monounsaturated fats 0.54 g
Cholesterol 38 mg
Sodium 75 mg
Potassium 350 mg
Total Carbs 0 g
Alimentary fiber 0 g
Squirrels 24.4 g
Vitamin A
Vitamin B6
* Calculation for daily ration in 2000 kcal

The ratio of BJU in the product

Source: depositphotos.com

How to burn 139 kcal?

Description

Tuna is a fish from the mackerel family. This fish is quite large and some specimens reach three meters in length and weigh up to 500 kg. The largest tuna known to history weighed 1355 kg. The fish has a slightly elongated, spindle-shaped body, and leathery keels are parallel on the caudal peduncle. There is a sickle-shaped fin on the back.

Tuna is predominantly found in the warm waters of tropical and subtropical seas, and can often be found in the Pacific, Indian and Atlantic oceans. In Ukraine, tuna is found in the Black Sea. The fish prefers to stay in small flocks and swim at great depths. Schools swim from place to place looking for cephalopods, pelagic crustaceans and small fish. Tuna is a fast fish and can cover quite a long distance in a short time. She can reach speeds of up to 77 km per hour thanks to a powerful circulatory system and a perfect body structure suitable for constant movement. The energy that the tuna expends when moving makes its blood several degrees higher than the temperature of the surrounding water.

types of tuna

The six most common types of tuna are:

• Albacore, also sometimes referred to as albacore tuna. This species is found in almost all waters of the oceans. The only exception is the polar regions. Albacore can reach 1.5 meters in length and, thanks to very high quality meat, it is a valuable object of industrial fishing. Albacore meat is especially common in America.
• Bigeye tuna, which can reach a length of 2.5 meters and weigh up to 400 kg. Distinctive feature of this species is a wide fin that has up to 14 dorsal spines. During migration, bigeye tuna descend into cold deep waters, which is unusual for other species. There he feeds plentifully, and his heart functions more actively. But always be in cold water tuna cannot and periodically needs to swim to the surface to keep warm.
• Blackfin tuna, the smallest representative of the family, does not exceed one meter in length, and, as a rule, weighs no more than 20 kg. The fish lives only off the coast of Brazil, in the west of the Atlantic Ocean. Unlike other species, the blackfin tuna feeds on squid and crabs, small larvae and shrimps. Sometimes, of course, it also feeds on small fish, but in much smaller volumes. This species has a short lifespan, a 5-year-old fish is already considered old.
• Bluefin tuna is one of the fastest and largest fish in the family. The fish feeds mainly on mackerel, herring and squid, which other types of tuna usually cannot catch.
• Atlantic bluefin tuna living in the Atlantic. Previously, bluefin tuna also lived in the Black Sea, but recently the Black Sea population has disappeared. It is visually similar to Pacific Blue, so the two can be easily confused. Among other species, bluefin tuna is the most valuable. There are cases when his carcass was bought for more than 100 thousand dollars. Basically, the Japanese give such money for fish, who use it to prepare national dishes.
• Southern bluefin tuna, which can be found in the waters of the southern hemisphere. This species is currently under the threat of extinction, since it has been the basis of fishing since the 50s, as a result of which its population has decreased by 90%. Therefore, now the catch of this species is possible only within clearly defined quotas.

Application of tuna

In general, tuna is of great commercial importance, and the numerous properties of tuna allowed it to take second place in the world among seafood in popularity (the first belongs to shrimp). The largest consumer of tuna is Japan, which annually consumes about 43 thousand tons.

The taste of tuna meat is very tender and refined. In addition, due to the rather high calorie content of tuna, as well as the content in it a large number protein and hemoglobin, it is considered a nutritious food. In France, for example, because of the benefits of tuna and the uncharacteristic taste of fish, it is compared to steam veal.

It is very popular all over the world canned tuna. It is preserved in its own juice or in any vegetable oil. These canned goods are independent snack, in which, perhaps, you can add a drop of lemon juice and decorate with herbs, vegetables and olives. In addition, such canned food can be added to various salads or use to make pizza or pies.

The composition and calorie content of tuna

100 g of tuna contains 68.09 g of water, 23.33 g of protein, 4.9 g of fat, 1.18 g of ash; vitamins: A, B1, B2, B3, B6, B9, B12, B4, E, D; macronutrients: phosphorus, sodium, magnesium, calcium, potassium; trace elements: selenium, zinc, copper, manganese, iron.

The calorie content of tuna per 100 g of the product is approximately 145 kcal.

Useful properties of tuna

Dutch scientists conducted a series of experiments, as a result of which it was proved that daily use 30 g of tuna halves the risk of cardiovascular disease. The main, but far from the only, benefit of tuna is the high content of the omega-3 fatty complex.

The beneficial properties of tuna also include a high content of microelements, vitamins and essential acids necessary for the body. Regular consumption of tuna reduces the risk of allergic reactions, promotes the production of antibodies, fights inflammatory diseases, is useful for the prevention of cancer, relieves depression, relieves pain in arthrosis and arthritis.

The benefits of tuna are to stimulate metabolism and normalize blood sugar levels. In addition, it promotes the removal of cholesterol from the body, so doctors, despite the high calorie content of tuna, recommend using it for people suffering from obesity and hypertension. Tuna is especially useful for improving and restoring the properties of human skin and mucous membranes, in particular for eczema.

Contraindications

Despite the huge benefits, tuna is contraindicated in case of individual intolerance and renal failure. It is also not recommended to use it for pregnant and lactating women and young children, as tuna meat tends to accumulate mercury. The content of mercury in meat can not cause any harm to an adult, but can adversely affect the development of nerve function in young children.

Video from YouTube on the topic of the article:

Tuna - big fish mackerel family, which has excellent palatability and many useful properties. Culinaries around the world call this fish "sea veal". The meat of yellowfin, bluefin, longfin and striped tuna is most valued.

From this article you will learn about the calorie content of tuna, its beneficial and dietary properties, as well as contraindications to its use.

Useful properties of tuna

Tuna has the following beneficial properties:

• its regular use helps to strengthen the immune system;
• significantly reduces the risk of oncology;
• has a beneficial effect on the cardiovascular system, normalizes blood pressure, lowers cholesterol, protects against heart and vascular diseases;
• promotes increased brain activity;
• strengthens the nervous system;
• lowers blood sugar levels;
• favorably affects the gastrointestinal tract;
• regular consumption of fish helps to reduce pain in arthrosis and arthritis;
• fish is rich in protein, so sports people are recommended to include it in their diet;
• helps to reduce the manifestation of various allergic reactions;
• prevents premature aging of the body.

The calorie content is:

• The calorie content of tuna in its pure form can be 100-150 kcal.
• The calorie content of tuna in its own juice is 100.43 kcal per 100 g of product.
• Calorie content of canned tuna - 105.77 kcal.
• Tuna in olive oil - 193.20 kcal.
• Tuna in vegetable oil - 190 kcal.
• Calorie content of canned salad tuna - 88.20 kcal.

Contraindications to the use of tuna

Tuna should not be eaten with individual intolerance. It is also not recommended to eat tuna meat for pregnant women, breastfeeding women, small children, as it may contain an increased amount of mercury. Do not eat this fish for those who have kidney failure.

tuna salad recipe calories

This salad is incredibly healthy. It contains both carbohydrates, and protein, and many useful trace elements. If you do not want to prepare dressing, add to salad natural yogurt or olive oil. It will turn out just as delicious.

The calorie content of tuna salad is 102.8 kcal per 100 g of product.

Salad Ingredients:

• 2 tomatoes;
• 2 eggs;
• 200 g of green beans;
• 100 g lettuce leaves;
• 2 pcs. potatoes;
• 200 g canned tuna;
• 100 g olives;
• salt and pepper to taste.

Dressing Ingredients:

• 2 tbsp. l. white wine vinegar;
• 2 cloves of garlic;
• 5 st. l. olive oil;
• salt and pepper to taste.

Cooking:

• Wash the tomatoes, cut into large slices.
• wash green beans, put in boiling water and cook for 6-7 minutes. Don't forget to add salt to the water. Then drain the liquid.
• Boil the potatoes, after cooling, cut them into cubes.
• Boil eggs, peel, cut.
• Wash lettuce, pat dry and coarsely chop with your hands.
• Mash the fish with a fork, remove large bones.
• Put lettuce, potatoes, tomatoes, beans and fish in a salad bowl. Add salt and pepper to taste, mix thoroughly.
• Next, prepare the dressing: peel the garlic, finely chop.
• Pour olive oil into a frying pan, heat it up, put garlic in it and fry a little over low heat (2-3 minutes). Cool the resulting garlic oil, add pepper, salt, 3 tbsp. l. olive oil, 1.5-2 tbsp. l. wine vinegar and mix well.
• Drizzle chilled dressing over salad and garnish with olives and egg wedges.

Tuna can hardly be called an ordinary guest on the table in the post-Soviet space. In the store, it is much easier to find it in the form of canned food than frozen or salted. To learn the true taste of this fish helped many only exquisite Japanese kitchen, which uses it in both rolls and sashimi. From this article, you will find out how many calories are in tuna, and whether this product can be eaten while losing weight.

fresh tuna calories

If you are lucky enough to find fresh tuna in the store, know that it can be cooked quite delicious salads, snacks and hot. This type of fish is especially appreciated in the USA, where because of the love of fast food restaurants (like McDonald's), a large part of the population is obese and strives to lose weight.

Tuna per 100 grams has a calorie content of only 139 kcal, and contains 24 g of protein and only 4 g of fat. This composition allows you to classify the product as a dietary one, and include it in the menu even during the period of weight loss.

It is worth noting that this variety of fish is full useful substances: it contains vitamins A, B, E, PP, as well as potassium, calcium, sodium, magnesium, iodine, chromium and fluorine. By eating it at least once a week, you will already bring considerable benefits to the body.

A lot depends on which cooking method you choose. Avoid high-calorie marinades and frying - this way you retain all the beneficial properties of the product.

Calorie baked tuna

Tuna is amazing when baked in foil with spices. By the way, this delicacy is quite suitable for a dietary table: its calorie content is 187 kcal, of which 29 g of protein and 6 g of fat.

Don't forget that when using dietary fish, you can spoil the matter with an unnecessarily high-calorie side dish. So, for example, white boiled rice, potatoes or pasta are absolutely not suitable for slimming menu. It is better to choose brown rice, broccoli, zucchini, cabbage, and in ideal and completely stop at a side dish of fresh cucumbers and tomatoes.

calories in canned tuna

Like all canned food, tuna during such processing loses a considerable part of its useful properties. Moreover, tuna is canned, usually in oil, which makes its calorie content soar to 232 kcal.

The composition of such a product is not at all the same as that of fresh tuna: there are 22 g of protein here, and 15 g of fat. Canned tuna is difficult to attribute to dietary products - it is more of an appetizer for those who are naturally good.

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

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

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

Cooking steps:

• salt the tuna fillet, pour over a small amount of olive oil;
• knead the fish so that the salt is slightly absorbed from above;
• fry the tuna over high heat until crispy. A piece of fillet 2 cm thick must be fried on each side for no longer than 1 minute;
• knead a handful of basil, add a little olive oil to it, 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

The 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.

Compound quality product represented by oil (often used soy), tuna, drinking water, table salt.

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

The calorie content of tuna in its own juice per 100 grams is 73 kcal. In 100 g snacks:

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

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

Baked tuna calories per 100 grams

The calorie content of oven-baked tuna per 100 grams is 108 kcal. In 100 g of the dish:

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

Baked tuna recipe:

• 1 PC. fresh tuna, clean, rinse thoroughly, cut into 2 parts. We separate the bones and the spine;
• salt, pepper each half of the tuna, season with chopped garlic, a small amount of grated fresh ginger;
• sprinkle tuna with lemon juice;
• close the fish cling film and leave to marinate in the refrigerator for several hours;
• on a foil greased with vegetable oil, spread the onion cut into rings, carrots cut into half rings;
• put greens and pickled fish on top of the vegetables;
• bake the fish in the oven until cooked.

Calorie salad with tuna per 100 grams

calories vegetable salad with canned tuna and egg per 100 grams 72 kcal. In 100 g of the dish:

• 6.2 g protein;
• 4 g fat;
• 2.7 g of 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-boiled 2 chicken eggs;
• finely chop lettuce leaves. We put them on a plate;
• not too small, dice the tomato;
• put tomatoes, mashed tuna on the salad (knead the tuna until small pieces are obtained, not forgetting to drain the liquid), diced eggs;
• sprinkle salad lemon juice, pepper, salt to taste;
• add vegetable oil for dressing.

The benefits of tuna

Tuna has a lot of useful properties. With regular consumption of such fish:

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

• polyunsaturated fatty acids of fish provide prevention of brain disorders, dementia, 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 with excess weight and during the diet. When overweight, oven-baked tuna is especially useful;
• useful substances of tuna are actively used by the body to maintain liver function, prevent heart disease.

harm tuna

Despite the high usefulness, tuna has a number of contraindications for use. Minimize the amount of fish in the diet or completely abandon it should:

• with individual intolerance to the product;
• if the fish is grown in ecologically polluted reservoirs. Tuna accumulates mercury, which can cause hearing impairment, memory problems and a host of other negative consequences if it enters the body;

• fish is excluded from the diet during pregnancy and lactation;
• the product is contraindicated in children under 3 years of age;
• unscrupulous manufacturers add low-quality oil to canned tuna. Such fish can provoke disturbances in the digestive tract.