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Prepared and Processed  / Canned Seafood

Tuna flakes, in brine, cnd Nutrition Facts

PhilFCT
Macronutrients

Nutrition Facts

Consume
Limit
Avoid
Serving Size: 100g
Calories 95kcal / 2530kcal (3%)

Macronutrients

Total Fat
2.6 g/ 42g (6%)
low
Saturated Fat
0.69 g/ 20g (3%)
low
Cholesterol
37 mg/ 300mg (12%)
Unsaturated Fat
1.66 g
Total Carbohydrates
0.1 g/ 348g (0.03%)
Dietary Fiber
0 g/ 20g (0%)
Sugar
0 g/ 63g (0%)
free
Protein
17.9 g/ 71g (25%)

Vitamins

Vitamin A
0 mcg RAE/ 700mcg RAE (0%)
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0.02 mg/ 1mg (1%)
Vitamin B2
0.12 mg/ 1mg (9%)
Vitamin B3
10.6 mg NE/ 16mg NE (66%)
high

Minerals

Calcium
13 mg/ 750mg (1%)
Iron
0.6 mg/ 12mg (5%)
Phosphorus
136 mg/ 700mg (19%)
source
Sodium
316 mg/ 1500mg (21%)
Allergen Info
AI-assisted
Fish
What is this food?
AI-assisted
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
AI-assisted
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
AI-assisted
  • 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
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Food
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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