Meat and Poultry / Exotic Meats
Tuna, yellow-fin, dried
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 94% |
| Calories | 230kcal / 2530kcal (9%) |
Macronutrients
Protein | 54.5 g/ 71g (76%) | ||||||
Total Fat | 1.3 g/ 42g (3%) low | ||||||
| |||||||
Total Carbs | 0 g/ 348g (0%) | ||||||
| |||||||
Vitamins
Vit A | 3.75 mcg RAE/ 700mcg RAE (0.54%) |
Vit B1 | 0.08 mg/ 1mg (6%) |
Vit B2 | 0.09 mg/ 1mg (6%) |
Vit B3 | 58.6 mg NE/ 16mg NE (366%) high |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 264 mg/ 750mg (35%) high |
Phosphorus | 449 mg/ 700mg (64%) high |
Iron | 4 mg/ 12mg (33%) source |
Sodium | 5916 mg/ 1500mg (394%) |
Allergen Info
Fish
What is this food?
Dried yellow-fin tuna (yellow-fin tuna that’s been dried). It’s a protein-rich food, usually eaten in small portions because it’s also salty.
Why it matters to health
Why it’s good: Tuna provides protein to help build and maintain muscles, and it has cholesterol naturally found in animal foods. What to watch: This dried version is high in sodium (about 5,916 mg per 100 g), which can be a concern if eaten often or in big portions. It also has saturated fat (0.46 g) and cholesterol (103 mg), so pairing it with plenty of vegetables and choosing smaller servings helps keep your overall intake balanced.
Healthier tips
- Portion first: Use small servings (think a few tablespoons to a palm-sized portion) especially if you eat it as a snack or with rice.
- Balance your plate: Pair with vegetables (like ensaladang gulay, kangkong, or mixed veggies) and add a sensible amount of rice or root crops for energy.
- Manage salt: If your dried tuna is very salty, try soaking briefly and draining well (then taste before cooking/adding more salt).
- Frequency: Don’t make it a daily habit; rotate with other protein sources (fish, eggs, chicken, tofu) across your 3 meals and 1–2 snacks.
- Pair smart: Combine with foods high in potassium and fiber (vegetables, fruits) to support overall heart health.
Common Filipino dishes
Tuna flakes (tuna giniling), dried tuna with garlic rice, tuna sisig, tuna sinigang, tuna omelet
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