Canned Tuna

Tuna, canned, oil pack

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Full Nutrition Profile

Using default Daily Values from FDA.

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Nutrition Facts

Serving Size

1 cup, solid or chunks (146g)

Amount per serving

Calories

289

% Daily Value *

Total Fat 12g

15%

Saturated Fat 2.2g

11%

Trans Fat

Cholesterol 26mg

9%

Sodium 607mg

26%

Total Carbohydrate 0g

0%

Dietary Fiber 0g

0%

Total Sugars 0g

Protein 42.5g

Vitamin D 393 IU

98%

Calcium 19mg

1%

Iron 2mg

11%

Potassium 302mg

6%

*

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Detailed Nutrient Information

Vitamin C

0%

0 mg

Thiamin

5%

0.06 mg

Riboflavin

13%

0.18 mg

Niacin

113%

18.1 mg

Pantothenic Acid

11%

0.54 mg

Vitamin B6

9%

0.16 mg

Folate

7.3 mcg

Folic Acid

0 mcg

Food Folate

7.3 mcg

Fortified Folate

7.3 mcg

Choline

8%

42.8 mg

Betaine

Vitamin B12

134%

3.21 mcg

Added Vitamin B12

0 mcg

Biotin

Vitamin A

4%

33.6 mcg

Retinol

33.6 mcg

Beta Carotene

0 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

2%

112 IU

Lycophene

0 mcg

Lutein and Zeaxanthin

0 mcg

Vitamin E

8%

1.27 mg

Added Vitamin E

0 mg

Beta Tocopherol

0.03 mg

Gamma Tocopherol

5.78 mg

Delta Tocopherol

1.81 mg

Alpha Tocotreniol

0.07 mg

Beta Tocotreniol

0 mg

Gamma Tocotreniol

0 mg

Delta Tocotreniol

Vitamin D2 and D3

9.78 mcg

Vitamin D2

Vitamin D3

9.78 mcg

Vitamin D

98%

393 IU

Vitamin K

54%

64.2 mcg

Dihydrophylloquinone

Menaquinone-4

Calcium

1%

19 mg

Iron

11%

2.03 mg

Magnesium

11%

45.3 mg

Phosphorus

36%

454 mg

Potassium

6%

302 mg

Sodium

26%

607 mg

Zinc

12%

1.31 mg

Copper

12%

0.1 mg

Manganese

1%

0.02 mg

Selenium

202%

111 mcg

Fluoride

45.3 mcg

Iodine

Fat

15%

12 g

Saturated Fat

11%

2.24 g

Butyric Acid

0 g

Caproic Acid

0 g

Caprylic Acid

0 g

Capric Acid

0 g

Lauric Acid

0 g

Tridecylic Acid

Myristic Acid

0.04 g

Pentadecylic Acid

Palmitic Acid

2.07 g

Margaric Acid

Stearic Acid

0.13 g

Arachidic Acid

Behenic Acid

Lignoceric Acid

Monounsaturated Fat

4.31 g

Myristoleic Acid

Pentadecenoic Acid

Hexadec-9-enoic Acid

0.12 g

Palmitoleic Acid

Trans Hexadec 9 Enoic Acid

Heptadecylic Acid

Octadec-9-enoic Acid

4.14 g

Oleic Acid

Elaidic Acid

Vaccenic Acid

Gondoic Acid

0.04 g

Docos-13-enoic Acid

0 g

Erucic Acid

Brassidic Acid

Nervonic Acid

Polyunsaturated Fat

4.21 g

9,12-octadecadienoic Acid

3.92 g

Linoleic Acid

Conjugated Linoleic Acids (CLAs)

Linolelaidic Acid

9-trans-12-cis-Linoleic Acid

Trans Linoleic Acid

Linolenic Acid

0.11 g

Alpha Linolenic Acid (ALA)

Gamma Linolenic Acid (GLA)

Punicinic Acid

Paranaric Acid

0 g

Eicosadienoic Acid

Icosatrienioc Acid

Eicosatrienoic Acid (ETE)

Dihomo Gamma Linolenic Acid (DGLA)

Eicosatetraenoic Acid (ETA)

0 g

Arachidonic Acid (AA)

Eicosapentaenoic Acid (EPA)

0.04 g

Heneicosapentaenoic Acid (HPA)

Adrenic Acid (AdA)

Docosapentanoic Acid (DPA)

0 g

Docosahexanoic Acid (DHA)

0.15 g

Trans Fat

Trans Monoenoic Fat

Trans Polyenoic Fat

Cholesterol

9%

26.3 mg

Phytosterols

Stigmasterols

Campesterol

Beta Sitosterol

Protein

85%

42.5 g

Tryptophan

0.48 g

Threonine

1.86 g

Isoleucine

1.96 g

Leucine

3.46 g

Lysine

3.91 g

Methionine

1.26 g

Cystine

0.46 g

Phenylalanine

1.66 g

Tyrosine

1.44 g

Valine

2.19 g

Arginine

2.54 g

Histidine

1.25 g

Alanine

2.57 g

Aspartic Acid

4.36 g

Glutamic Acid

6.35 g

Glycine

2.04 g

Proline

1.5 g

Serine

1.74 g

Hydroxyproline

Carbohydrates

0%

0 g

Fibre

0%

0 g

Soluble Fibre

Insoluble Fibre

Sugar

0 g

Added Sugar

Sucrose

Glucose

Fructose

Lactose

Maltose

Galactose

Sugar Alcohols

Starch

Calories

289 kcal

Water

87.4 g

Ash

4.03 g

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

  • 1 cup, solid or chunks (146g)
  • 1 can (12.5 oz), drained (321g)
  • 1 can (171g)

Nutrient Sources

  • Excellent source of Niacin
  • Excellent source of Vitamin B12
  • Excellent source of Vitamin D
  • Excellent source of Vitamin K
  • Excellent source of Phosphorus
  • Excellent source of Sodium
  • Excellent source of Selenium

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • Very High Protein
  • Moderate Fat
  • Zero Carbs

Foods with similar macro profiles:

Profile of Protein in Item

Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page on them.

Protein Quality Score: 100%

Limiting Amino Acid: Leucine

  • Some foods that are a good source of Leucine include soy, hemp, meat, nuts, fish, and legumes.

100g of Canned Tuna contains 29.1g of protein, which is about the same as 4.9 eggs, 1.1 chicken breasts, or 2.1 cups (566g) of black beans.

† - Not adjusted for digestibility. See the tables here for reference.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

This food has zero carbs.

Profile of Fat in Item

Types of Fats

Moderate amount of Saturated Fat.


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