Prepared and Processed / Canned Seafood
Tuna flakes, in veg oil, cnd
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 309kcal / 2530kcal (12%) |
Macronutrients
Protein | 15.4 g/ 71g (21%) | ||||
Total Fat | 26.7 g/ 42g (63%) | ||||
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Total Carbs | 1.7 g/ 348g (0.49%) | ||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.01 mg/ 1mg (0.83%) |
Vit B2 | 0.1 mg/ 1mg (7%) |
Vit B3 | 9.4 mg NE/ 16mg NE (58%) high |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 16 mg/ 750mg (2%) |
Phosphorus | 105 mg/ 700mg (15%) |
Iron | 0.7 mg/ 12mg (5%) |
Sodium | 503 mg/ 1500mg (33%) |
Allergen Info
Fish
What is this food?
Tuna flakes cooked/packed in vegetable oil (canned tuna). It’s a convenient protein food—usually eaten as a viand or mixed into meals.
Why it matters to health
Tuna provides protein to help keep you full and support muscle repair, especially helpful for your 3 meals plus 1–2 snacks a day. The downside to note is that this version has higher total fat and sodium (about 503 mg per 100 g), and it also has cholesterol. Choosing portions and balancing with fiber-rich foods (vegetables, fruits, whole grains) helps your overall diet stay more balanced.
Healthier tips
- For meals, use a smaller portion of tuna flakes, then add lots of non-starchy vegetables (e.g., lettuce, cucumber, tomatoes, carrots, sayote) and/or a serving of rice or whole grains.
- If it’s packed in oil, drain and rinse (if the label allows) to reduce extra oil.
- Pair with fiber: add beans, corn, or leafy greens to help with fullness and better digestion.
- Watch sodium: avoid eating tuna every day in large amounts; rotate with other protein sources (fish, chicken, eggs, tofu).
Common Filipino dishes
Tuna sisig, Tuna carbonara, Tuna patties, Tuna sandwich, Tuna kinilaw
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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