Prepared and Processed / Canned Seafood
Tuna flakes, in brine, cnd
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 95kcal / 2530kcal (3%) |
Macronutrients
Protein | 17.9 g/ 71g (25%) | ||||||
Total Fat | 2.6 g/ 42g (6%) low | ||||||
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Total Carbs | 0.1 g/ 348g (0.03%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.02 mg/ 1mg (1%) |
Vit B2 | 0.12 mg/ 1mg (9%) |
Vit B3 | 10.6 mg NE/ 16mg NE (66%) high |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 13 mg/ 750mg (1%) |
Phosphorus | 136 mg/ 700mg (19%) source |
Iron | 0.6 mg/ 12mg (5%) |
Sodium | 316 mg/ 1500mg (21%) |
Allergen Info
Fish
What is this food?
Tuna flakes in brine (canned tuna). It’s a convenient, ready-to-eat protein food—usually sold in water/brine and packed in flakes.
Why it matters to health
Tuna is a good protein source to help you feel full and support muscle maintenance, especially when you eat 3 meals plus 1–2 snacks a day. It also has healthy fats, but it can come with saturated fat and cholesterol depending on the product. The main thing to watch is sodium (about 316 mg per 100 g), since brine-packed tuna can add up if you eat it often—so it’s best to balance with low-sodium choices and plenty of fresh foods.
Healthier tips
- Portion: Aim for about 1 palm-sized serving per meal (or ~1/2–1 cup flaked tuna, depending on your appetite and meal size).
- Drain and rinse if the label allows—this can help reduce sodium from the brine.
- Pair it with fiber-rich sides: brown rice or mixed grains, and lots of vegetables (e.g., lettuce, cucumber, tomatoes, kangkong).
- Balance fats: If you make tuna salad, go lighter on mayo; use yogurt, calamansi, or a small amount of olive oil instead.
- Frequency: Enjoy it regularly, but rotate with other protein sources (fish, eggs, chicken, tofu) so your diet stays varied.
Common Filipino dishes
Tuna sisig, Tuna carbonara, Tuna sandwich, Tuna patties, Tuna kinilaw, Tuna sinigang
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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