Prepared and Processed / Canned Seafood
Tuna fillet, in veg oil, cnd
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 258kcal / 2530kcal (10%) |
Macronutrients
Protein | 28 g/ 71g (39%) | ||||
Total Fat | 15.9 g/ 42g (37%) | ||||
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Total Carbs | 0.6 g/ 348g (0.17%) | ||||
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Vitamins
Vit A | 2.75 mcg RAE/ 700mcg RAE (0.39%) |
Vit B1 | 0.03 mg/ 1mg (2%) |
Vit B2 | 0.12 mg/ 1mg (9%) |
Vit B3 | 13.3 mg NE/ 16mg NE (83%) high |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 76 mg/ 750mg (10%) |
Phosphorus | 246 mg/ 700mg (35%) high |
Iron | 1.5 mg/ 12mg (12%) |
Sodium | 516 mg/ 1500mg (34%) |
Allergen Info
Fish
What is this food?
Tuna fillet in vegetable oil (canned tuna). It’s a protein-rich food, usually served straight from the can or mixed into meals like salads, rice meals, or sandwiches.
Why it matters to health
Tuna helps support muscle and recovery because it’s a good source of protein. It also has some healthy fats, but this version in veg oil is higher in total fat and sodium. The sodium (about 516 mg per 100 g) can add up if you eat it often, especially if you also have salty viands and processed foods. It also contains cholesterol (about 38 mg per 100 g), so it’s best to balance it with other protein sources and plenty of fiber-rich foods. Since this is a convenient canned option, it can fit well in your daily meals when portion and frequency are considered.
Healthier tips
- Choose the right portion: aim for about 1/2 to 1 cup tuna per meal (depending on your hunger and the rest of your plate).
- Drain the oil well, then rinse briefly if you want to reduce extra fat and sodium.
- Build a balanced plate: pair tuna with 1–2 cups of vegetables (fresh or cooked) and 1 serving of carbs (rice, kamote, or whole grains).
- Watch sodium: if you’re having tuna, go lighter on salty sauces (soy sauce, patis, bagoong) that day.
- For variety, rotate protein: include fish, chicken, eggs, tofu, and legumes across the week.
Common Filipino dishes
Tuna sisig, Tuna patties (tuna croquettes), Tuna with mayonnaise (tuna salad), Tuna kinilaw, Tuna carbonara, Tuna rice bowl
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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