Prepared and Processed / Canned Seafood
Tuna adobo, cnd
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 140kcal / 2530kcal (5%) |
Macronutrients
Protein | 14 g/ 71g (19%) | ||||||
Total Fat | 7.6 g/ 42g (18%) | ||||||
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Total Carbs | 4 g/ 348g (1%) | ||||||
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Vitamins
Vit A | 0.25 mcg RAE/ 700mcg RAE (0.04%) |
Vit B1 | 0.01 mg/ 1mg (0.83%) |
Vit B2 | 0.12 mg/ 1mg (9%) |
Vit B3 | 8.8 mg NE/ 16mg NE (55%) high |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 15 mg/ 750mg (2%) |
Phosphorus | 97 mg/ 700mg (13%) |
Iron | 0.6 mg/ 12mg (5%) |
Sodium | 309 mg/ 1500mg (20%) |
Allergen Info
Fish
What is this food?
Tuna adobo (often with garlic, vinegar, soy sauce, and spices). It’s a protein-rich ulam where tuna is cooked like classic adobo.
Why it matters to health
Tuna adobo helps you meet your daily protein needs for muscle repair and staying full. In this serving, it has about 7.6 g fat (with 1.2 g saturated fat) and 29 mg cholesterol, plus 4 g carbs. The main thing to watch is sodium (309 mg), especially if you eat adobo often or if the sauce is very salty—high sodium can add up across the day. A good balance is key: pair it with rice in a reasonable portion and add non-starchy vegetables to support your fiber intake (this meal has 0 g fiber).
Healthier tips
- Portion: Keep tuna adobo to about 1 palm-sized serving per meal, then add more vegetables.
- Balance the plate: Aim for 1/2 plate non-starchy veggies (e.g., cabbage, pechay, kangkong) + 1/4 rice + 1/4 protein.
- Control the sauce: Use enough soy sauce for flavor, but avoid soaking the rice in extra adobo liquid.
- Watch frequency: If you have tuna adobo for lunch, choose a lower-sodium ulam for dinner.
- Smart snacks: Between meals, choose fruit, yogurt, or nuts instead of salty snacks to keep sodium in check.
Common Filipino dishes
Adobo (chicken or pork), Tuna adobo, Sinigang (tamarind-based), Kare-kare, Menudo, Tinola
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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