Prepared and Processed / Canned Seafood
Tuna fillet, in soya oil, cnd
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 309kcal / 2530kcal (12%) |
Macronutrients
Protein | 28.6 g/ 71g (40%) | ||||||
Total Fat | 21.6 g/ 42g (51%) | ||||||
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Total Carbs | 0 g/ 348g (0%) | ||||||
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Vitamins
Vit A | 4.75 mcg RAE/ 700mcg RAE (0.68%) |
Vit B1 | 0.02 mg/ 1mg (1%) |
Vit B2 | 0.05 mg/ 1mg (3%) |
Vit B3 | 10 mg NE/ 16mg NE (62%) high |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 42 mg/ 750mg (5%) |
Phosphorus | 248 mg/ 700mg (35%) high |
Iron | 3 mg/ 12mg (25%) source |
Sodium | 577 mg/ 1500mg (38%) |
Allergen Info
Soybeans
Fish
What is this food?
Tuna fillet cooked in soya oil. It’s a protein-rich fish dish, with added oil that increases total fat and calories.
Why it matters to health
Tuna helps support muscle and satiety because it’s a good source of protein. The oil used in cooking adds flavor, but it also raises total fat and saturated fat. It also has cholesterol and sodium (577 mg per 100 g), which matters for people watching blood pressure or heart health. Since this version has no carbohydrates or fiber, it works best when paired with vegetables and whole grains to make your meal more balanced.
Healthier tips
- For your 3 meals + 1–2 snacks daily, treat this as a main protein for meals (not as a snack by itself).
- Watch portion size: aim for about 1 palm-sized serving of tuna per meal, then add vegetables.
- Choose cooking methods that use less oil when possible (e.g., grilling, steaming, or light sauté).
- Balance the plate: add at least 1–2 cups of non-starchy vegetables (e.g., kangkong, pechay, talong, ampalaya) and a reasonable serving of rice or other carbs.
- If it’s salty, pair with fresh sides (soup, ensaladang gulay) and drink water; avoid extra salty sauces.
Common Filipino dishes
Tuna sisig, Tuna patties (tuna cakes), Tuna adobo, Tuna kinilaw, Tuna mayo sandwich
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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