Calorie Count in Tuna: Exploring Its Nutritional Value
Laura Schneider
2026-03-25
2 min. read
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Tuna is a marine fish species renowned for its distinctive and original flavor. In most Polish stores, this fish is usually available in canned form. Should one consider including this product in their diet?
The composition of nutrients in tuna
The composition of nutrients in tuna depends on many factors such as the age of the fish, its habitat, the type of food consumed, the time and location of fishing, storage conditions, preservation methods, etc. Tuna is characterized by a relatively high energy content. The protein contained in it has a high biological value. A standard portion of fish is 265 g. The composition of nutrients in the portion is as follows: energy value: 360,4 kcal, protein: 62,8 g, fat: 12,2 g, total carbohydrates: 0 g, dietary fiber: 0 g, cholesterol: 185,5 mg.
Nutritional components in the form of vitamins present in tuna
Tuna is a rich source of fat-soluble vitamins, including vitamin A (450 μg/100 g), vitamin D (7,2 μg/100 g) and vitamin E (1.2 mg/100 g). Additionally, tuna contains certain amounts of B vitamins, including B1, B2, B3, B6, B12 and folic acid.
The source of vitamin D - discover the substitute for the sun vitamin
Vitamin D, also known as the sun vitamin, is an essential nutrient for the body. The majority of this vitamin is produced in the skin under the influence of sunlight. However, during the autumn-winter period, when the days are shorter, there is a widespread deficiency of vitamin D. It is then advisable to consume fish such as tuna more often, which are a rich source. Furthermore, cholesterol is required for the synthesis process of vitamin D in the skin, which is also present in tuna meat. Vitamin D is essential for the regulation of calcium and phosphorus metabolism in the body, strengthening the immune system, reducing the risk of autoimmune diseases, and also the prevention of cancer, cardiovascular diseases, and depression.
Tuna as a crucial source of mineral components
Tuna is a significant source of potassium and magnesium. Potassium is indispensable for the proper functioning of the nervous system and muscles, including the heart muscle. Meanwhile, magnesium is a component of bones and teeth and possesses stress-reducing properties. The nutritional values of tuna encompass: - 953.4 mg potassium, - 87.5 mg magnesium, - 26.5 mg calcium, - 2.6 mg iron, - 1.9 mg zinc, - 0.4 mg copper, - 530 mg phosphorus, - 132.5 µg iodine, - 114 mg sodium.
Tuna fish and heavy metals
The tuna fish belongs to the category of predatory fish that stand out for their longevity and size. These fish inhabit the most polluted aquatic environments. All these factors contribute to the build-up of a significant amount of methylmercury in their muscles. The longer the fish lives, the more toxins it accumulates, which is why pregnant women and small children should consume no more than 100 grams of this type of fish per week.
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Tuna Nutrition
Vitamin D Sources
Seafood Health Benefits
Minerals In Fish
Heavy Metals In Seafood
High-protein Diet
Healthy Fats
Heart Health
Omega-3
Whole Foods
Micronutrients
Longevity
Cognitive Function
Brain Health
Immune System
Pregnancy Diet
Prenatal Nutrition
Folic Acid
Hormonal Health
Antioxidants
Zinc
Stress-reduction
Anti-aging
Selenium