Tuna (Canned, Drained) How Many Calories?

# How Many Calories Does Tuna Have and What Are Its Nutritional Values? Tuna, one of the indispensable seafood products of modern kitchens and healthy eating trends, frequently graces our tables with its practicality, taste, and rich nutritional value. Its availability, especially in canned form, makes it a quick and nutritious solution for our busy lives. With a wide range of uses from salads to sandwiches, pastas to omelets, tuna is among the top choices for those seeking both a satisfying and light meal. This unique flavor from the sea stands out by appealing to your palate and providing essential nutrients your body needs. ## Tuna: A Powerful Protein Source and Diet-Friendly Choice Tuna, especially in its drained canned form, is truly a miracle food for those controlling calories in their diet plan and those looking to support muscle mass. A portion of approximately 100 grams of drained tuna contains only 116.00 kcal of energy. This low-calorie value makes it an indispensable part of diet menus and light meals. However, the real star of tuna is its high protein content. Every 100 grams contains an impressive protein value of exactly 25.50 grams. This ratio is vital for muscle repair and development, making it an ideal nutrient source, especially for athletes and physically active individuals. Protein, which keeps you full for a long time, also helps balance blood sugar, preventing sudden hunger pangs. Another striking feature of tuna is its fat and carbohydrate values. Drained tuna contains almost no carbohydrates (0.00g), making it an excellent option for those on low-carb or ketogenic diets. Furthermore, its fat content is quite low; every 100 grams contains only 0.80 grams of fat. This way, you can enjoy a satisfying flavor experience while avoiding unnecessary calorie intake. Its fiber content is zero, so it's important to meet your fiber needs by combining tuna with rich vegetables. Tuna contributes to overall health not only with its macro-nutrient values but also with its B vitamins, selenium, and phosphorus. If you are looking for a light, nutritious, and practical meal, tuna is a seafood product that should definitely be included in your healthy eating plan. ## Practical and Delicious Tuna Salad Recipe One of the easiest and most delicious ways to bring tuna to your table is to prepare a satisfying salad combining it with fresh vegetables. Here is a recipe for a tuna salad that is both nutritious and appetizing: **Ingredients:** * 1 can (approx. 150g) drained tuna * Half a head of iceberg lettuce (finely chopped) * 1 tomato (diced) * Half a cucumber (diced) * Half a red onion (thinly sliced, you can soak it in water to reduce its sharpness if desired) * Half a green or red bell pepper (diced) * A handful of fresh corn or boiled peas (optional) * 2 tablespoons olive oil * 1 tablespoon freshly squeezed lemon juice * Salt, black pepper (to taste) * A handful of fresh parsley or dill (chopped) **Instructions:** 1. **Preparation:** Add the chopped lettuce, tomato, cucumber, red onion, and bell pepper to a large salad bowl. 2. **Adding Tuna:** After thoroughly draining the canned tuna, lightly mash it with a fork or add it in large pieces over the vegetables. You can also add corn and peas at this stage if desired. 3. **Preparing the Dressing:** In a small bowl, whisk together olive oil, lemon juice, salt, and black pepper to make a dressing. 4. **Combining:** Drizzle the prepared dressing over the salad. 5. **Serving:** Gently mix all ingredients to ensure the dressing is evenly distributed. Sprinkle with chopped fresh parsley or dill and serve immediately. This salad offers a light and satisfying option for lunch or dinner. You can enjoy a pleasant experience while eating healthy with the unique taste and nutritional value of tuna. Bon appétit!