Canned tuna: how to balance the benefits and harms. Canned tuna: benefits and harms, calorie content How many calories are in tuna in oil

01.01.2021

More and more people are now trying to eat healthy and switch to foods that can benefit the body. But choose proper nutrition For a specific person, it can be difficult, since you need to know well the properties of certain products and take into account their calorie content. As dietary nutrition Fish is often recommended, and we will talk about it, namely tuna.

It is a predator that lives in the ocean and feeds on other representatives of marine fauna. This is a fairly large fish, reaching a length of 5 meters, and its meat can be boiled, fried, stewed, baked, canned, and is also used for making sushi or salads.

Benefit

If we talk about the calorie content of tuna in own juice, then it is 96 kilocalories per 100 grams. But there are also useful components and properties in this fish. When cooking meat in its own juice, it will contain a large amount of protein, which in terms of calories corresponds to fish roe. The human body's enzymes break down such food faster and easier than meat.

Many people know that fish and seafood contain substances necessary for the body, and therefore it is simply necessary to eat them periodically. A common representative of marine fauna is tuna. Those who suffer from diseases should pay special attention to this product:

thyroid gland;
of cardio-vascular system;
vision.

They should eat such food, but not exceed the permissible limits, which can be determined by the doctor. Experts note that sea fish contains many vitamins and microelements, unlike river fish. These products contain amino acids that the human body cannot produce. You can make soups, salads or cold appetizers from fish. Due to the low calorie content of fish meat, it can be eaten without restrictions, but only if the product is made in its own juice and there are no individual restrictions on its use.

The disease that causes Negative consequences For humans, unfortunately, a very common disease is cancer. Tuna can help in the fight against this pathology. If you eat it at least once every 7 days, it will be a good prevention for the occurrence of cancerous lesions in various organs.

In addition to all the positive properties mentioned above, tuna also has pleasant taste, reminiscent of veal, and therefore is in demand among gourmets. In many countries this food is popular and available.

Properly cooked tuna is good for the body and, despite the fact that it contains no carbohydrates and is low in calories, it contains fats and proteins, as well as other substances that can help a person replenish the necessary elements in the body. Among such useful components are acids and other useful elements. You can also purchase tuna at any time in a regular store, which makes it accessible to everyone.

In addition to the fact that it contains no carbohydrates, it has a large amount of minerals and vitamins, which affects the benefits of this food. Iron and magnesium can replenish mineral deficiencies and also improve the functioning of certain organs. Vitamins will help cope with depression and strengthen nervous system. As you can see, canned tuna is a product that is beneficial for many people. It has many positive properties and can be preserved long time in canned form. It is also a delicacy accessible to every person, and therefore everyone today can buy it and diversify their diet.

It must always be remembered that Even the highest quality and most delicious processed seafood cannot be eaten every day. This can have a negative impact on your health. Before starting to eat such food, in any case, you should consult with a specialist, consuming this food periodically, depending on the doctor’s recommendation.

Harm

Initially, it is worth noting that tuna most often ends up on the menu ordinary people in the form of canned food, and canned food does not have the nutritional value that natural and fresh foods have. But some canned food may also contain small amounts of mercury, which can accumulate in the body over a long period of time and negatively affect the musculoskeletal system, impair vision and cause other ailments. In this case, a person may experience the following symptoms:

disruption of myocardial function;
general imbalance.

Seafood in general is a healthy food and should be consumed frequently in small quantities. But there is a certain part of people who should not include canned fish in their diet, these are:

allergy sufferers;
women during pregnancy;
children under 3 years old;
people suffering from asthma.

Energy value

Sea creatures contain a large number of useful components, but do not provide much energy. The calorie content of such products is quite low, and tuna is no exception. It cannot be compared in energy value with meat or other products of animal origin, but at the same time this fish has an exquisite taste, and it can be used even during diets in order to obtain the elements necessary for the body and not harm it. For example, 100 g of tuna contains 21-29 milligrams of protein and 1.2 milligrams of fat. This fish contains virtually no carbohydrates.

Calories in fried tuna

It is 150 kilocalories per 100 grams of fish. The BJU ratio is:

protein 20 grams;
carbohydrates 6 grams;
fat 5.5 grams.

Tuna in vegetable oil

Regardless of the cooking method, fish remains healthy. If we talk about this product cooked in vegetable oil in its own juice, then its calorie content will be 190 calories per 100 g. Moreover, such food will be dominated by proteins that are well broken down by the body, vitamins, potassium, magnesium, manganese, phosphorus and others.

It is 133 kilocalories per 100 grams and contains:

0 grams carbohydrates;
2.3 grams of protein;
0.7 grams fat.

Fresh tuna

If you manage to purchase fresh fish of this variety on the domestic market, it will have a calorie content of 139 calories per 100 g. And most of it consists of fats and proteins. The composition of the fish allows it to be used during diets and during fasting periods. Moreover, despite the low calorie content of the product, it contains vitamins and other useful substances that are stored in large quantities in the fresh product. Depending on the methods of preparing the fish, the amount useful substances may decrease as proteins begin to break down at temperatures above 70 degrees Celsius.

At the same time, the ratio of BJU in the product changes, which affects the reduction in its calorie content under the influence of high temperatures. But heat treatment of fish according to certain rules allows it to be preserved longer and without resorting to special storage methods, for example, in a smoked state.

Baked

If you cook this fish in foil with spices, its calorie content will be 187 kilocalories per 100 grams. As a side dish, you can add potatoes, buckwheat, rice, pasta, etc. to this fish, which will enrich the food with carbohydrates.

Tuna salad and its calorie content

If you prepare a vegetable salad with canned tuna and one egg, then The calorie content of such a dish will be 72 kilocalories, in which:

2.7 grams carbohydrates;
4 grams of fat;
6 grams of protein.

Storage rules

When canning, various products undergo special processing and can be stored for up to three years in a closed jar. Information about shelf life is indicated on the packaging itself. And there is also information on how best to preserve certain products. It is recommended that after purchasing canned tuna, transfer the contents into a glass jar and prevent the possibility of air entering there. This container can be stored in the refrigerator for a short time.

In the next video you will find an episode of the TV show "Test Purchase", dedicated to tuna in its own juice.

IN beneficial properties There is no doubt about fish, although many believe that canned seafood has less nutritional value than cooked fresh seafood. Canned tuna is one of the popular products, which is used as an independent dish with various side dishes, as well as for preparing salads and soups.

Tuna meat has a layered structure, the fillet is easily separated from the bones. White meat from the back is used to make expensive canned food and is even considered a delicacy in some countries. The remaining small pieces and gray meat from the sides of the fish are used to produce cheaper products.

Tuna meat is rich in unsaturated fatty acids.

It is known that fish is, its content in canned tuna meat reaches 30%. This protein is complete and easily digestible, containing all 8 essential amino acids for adults, as well as arginine and histidine, which are essential for children.

Tuna meat is rich in unsaturated fatty acids belonging to the omega-3 complex, which are not produced in the human body. It contains virtually no saturated fat, cholesterol and carbohydrates.

This fish contains a large number of macro- and microelements. It is rich in phosphorus, sodium, iron, cobalt. In addition to them, tuna meat contains several dozen more different mineral salts. Also, many vitamins were found in the flesh of this fish, especially vitamin B6 and nicotinic acid.

The calorie content of tuna depends on the method of canning. 100 g of fillet preserved in oil contains about 230 kcal. Tuna in its own juice is a less calorie dish; 100 g of fish contains only 96 kcal, so this product can be considered. The gray meat on the sides of the fish is looser, waterier, less fatty and high in calories, but its iron content is much higher than in white fillet.

Benefits for the cardiovascular system

Good health and longevity of coastal residents in different countries many scientists associate it with the presence of large amounts of seafood in their diet. The omega-3 complex found in tuna meat helps prevent the development of heart disease, one of the leading causes of cardiovascular disease. Many studies have shown that regular consumption of this fish helps reduce the content of triglycerides and low-density lipoproteins in the blood (they are responsible for the formation of atherosclerotic plaques on the walls of blood vessels).

Benefits for the nervous system

The fatty acids contained in canned tuna are a source of energy for the body. They are necessary for the rapid transmission of impulses along nerve fibers. It has been proven that with a sufficient intake of omega-3 from food, a person’s memory, attention and thinking abilities improve.

Tuna is rich in B vitamins, which are also necessary for the normal functioning of the nervous system and brain.

The benefits of fish for immunity

Acids belonging to the omega-3 group are involved in maintaining homeostasis and take part in ensuring an adequate immune response during inflammation. The vitamins contained in canned tuna are necessary not only to strengthen the immune system in general, but also to ensure tissue regeneration processes.

Unsaturated fats and many microelements, such as selenium and zinc, have antioxidant properties, protecting the body's cells from the effects of harmful chemical compounds. That is why their presence in the diet will help prevent premature cell death and aging of the body.

Musculoskeletal health

Canned tuna contains everything necessary for normal growth and development of the musculoskeletal system in children.

Canned tuna contains a lot of calcium, phosphorus and magnesium, which are necessary for the formation and growth of bones and teeth.

The protein that this fish is so rich in is “ construction material"for the human body and, first of all, muscle tissue. That is why eating this fish is very useful for children, athletes and people who have an increased need for this substance. Fish oil, which is rich in sea fish, is also recognized as a useful product for the normal growth and development of children.

The dangers of canned tuna

Fish is one of the common allergens; eating canned tuna can cause an allergic reaction.

When following diets that reduce the amount of protein in the diet, it is recommended to limit the consumption of seafood.

Canned food with butter is a very fatty and high-calorie product, so they should not be consumed if you have atherosclerosis, obesity, diseases, etc. If you have these diseases, it is better to choose tuna canned in its own juice.

There may also be harm to this product due to the accumulation of fish in the meat. The older and larger it is, the more of this substance accumulates in it. Of course, the amount of mercury that can accumulate in tuna is very small. However, some researchers do not recommend consuming it more than twice a week. They believe that if you eat fish more often, mercury may accumulate in the body in dangerous concentrations.

TV channel “Trust”, program “Do you want to live long?”, theme of the issue “Tuna. Beneficial features":

OTV, program “Morning”, story about how to choose canned tuna:

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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 are the benefits of canned tuna in its own juice.

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.
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.
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.
The large number of B vitamins is also impressive. 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 tuna canned good and harm 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:.

The amount of fat increases 3-4 times - up to 15-20% of the recommended amount per day.
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.
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 the body and can be detrimental to weight loss.

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.

Mercury poisoning is especially dangerous for pregnant women. Mercury has an extremely detrimental effect on the development of the nervous system of an unborn 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 is a chemical that 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 away 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.

Based on the size of the contents of the canned food, choose “pieces” or “whole” tuna. We never buy finely chopped, which are disguised under the word “salad”.

However, there should not be whole pieces in the jar, as if the size of the fish is smaller than the diameter of the container. Tuna is a big fish. Pieces like those in canned sardines or bullheads are a sign of counterfeit using small fish.

In color and texture, it is slightly pinkish fibrous meat, but not gray. Elastic, easily separated, as if in layers. Contains no bones.

The manufacturer is from a country that borders the ocean. This increases the likelihood that harmful pre-freezing and repeated extreme temperature fluctuations were not used.

If you want tuna in oil, look at the composition: it should indicate what kind of oil the fish is in. If there is no indication, a mixture of low-quality oils was used, which tend to over-oxidize.

The date of manufacture must be laser etched (cannot be erased).

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 acid fish provide prevention of disorders in the functioning of the brain, dementia, and malfunctions of the circulatory system;
tuna renders positive influence 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 for overweight and during a diet. If you are overweight, oven-baked tuna is especially useful;
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.