Meat and Poultry / Exotic Meats
Tuna, frigate
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 62% |
| Calories | 119kcal / 2530kcal (4%) |
Macronutrients
Protein | 24 g/ 71g (33%) | ||||
Total Fat | 2.6 g/ 42g (6%) low | ||||
| |||||
Total Carbs | 0 g/ 348g (0%) | ||||
| |||||
Vitamins
Vit A | 4.5 mcg RAE/ 700mcg RAE (0.64%) |
Vit B1 | 0.26 mg/ 1mg (21%) source |
Vit B2 | 0.24 mg/ 1mg (18%) source |
Vit B3 | 14.7 mg NE/ 16mg NE (91%) high |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 41 mg/ 750mg (5%) |
Phosphorus | 248 mg/ 700mg (35%) high |
Iron | 1.2 mg/ 12mg (10%) |
Sodium | 73 mg/ 1500mg (4%) low |
Allergen Info
Fish
What is this food?
Tuna (frigate tuna) — a lean protein food. For every 100g, it has about 119 kcal, 2.6g total fat (with 0.84g saturated fat), and 0g carbs and 0g fiber.
Why it matters to health
Tuna helps support your daily protein needs, which is important for building and maintaining muscles and keeping you full between meals. It also has low carbohydrates, so it fits well with balanced Filipino meals like rice + ulam. On the other hand, it still contains some saturated fat and sodium (about 73mg per 100g), so it’s best to pair it with fiber-rich sides (like vegetables) and avoid going overboard with salty preparations.
Healthier tips
- For your 3 meals + 1–2 snacks a day:
- Use tuna as your main protein for lunch or dinner (about 1 palm-sized serving per meal).
- Pair with 1–2 cups of non-starchy vegetables (e.g., kangkong, ampalaya, talong) and a reasonable serving of rice if you eat it.
- Choose less salty cooking methods: steam, grill, or sauté with herbs and aromatics instead of heavy soy/salty seasoning.
- If using canned tuna, rinse briefly and check the label for sodium.
Common Filipino dishes
Tuna sisig, Tuna patties, Tuna kinilaw, Tuna sinigang, Tuna omelet, Tuna adobo
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.
Juan Nutrisyon is an independent project built to make nutrition information more accessible to Filipinos. Built by Wern Ancheta. If you find it helpful, you can support its continued development.
Support Juan Nutrisyon