32points

Light Tuna (canned in water, unsalted, drained)

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Light Tuna (canned in water, unsalted, drained) review: 54 facts and highlights

Light Tuna (canned in water, unsalted, drained)
Light Tuna (canned in water, unsalted, drained)
32
points

Why is Light Tuna (canned in water, unsalted, drained) better than the average?

  • higher water content per 100g
    75.21gvs74.1g
  • more proteins per 100g
    25.51gvs19.33g
  • more iron content per 100g
    1.53mgvs1.17mg
  • more selenium per 100g
    80.4µgvs39.12µg
  • more niacin per 100g
    13.28mgvs7.79mg
  • more vitamin B6 per 100g
    350mgvs293.91mg
  • more polyunsaturated fatty acids per 100g
    337gvs230.28g
  • less cholesterol per 100g
    30mgvs56.23mg

Top nutrition facts and health benefits

General values

1. higher water content per 100g

75.21g

Foods with high water content help you stay hydrated. Water also helps transporting nutrients and oxygen throughout the body.

Best

Pink Salmon (canned, unsalted)

703g

2. smaller amount of sugars per 100g

0g

The total amount of sugars, including glucose, fructose, galactose, sucrose, lactose, maltose, and trehalose. A sugar-heavy diet can cause metabolic dysfunctions.

Best

Yellowfin Tuna (raw)

0g

3. more proteins per 100g

25.51g

Proteins are essential for a healthy, balanced diet. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight.

Best

Tilapia (raw)

208g

4. more food energy (kJ) per 100g

487kJ

The amount of food energy in kiloJoules (kJ) per 100g. The minimum daily requirement is approximately 7,500 kJ (according to the Food and Agriculture Organization of the United Nations).

Best

Red Caviar

1105kJ

5. more iron content per 100g

1.53mg

Iron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve.

Best

Red Caviar

11.88mg

6. more sodium per 100g

50mg

Sodium helps regulate the water level in the cells, especially in the kidneys. The amount of sodium consumed also influences blood pressure.

Best

European Anchovy (canned in oil, drained)

3668mg

Fats

1. more lipids per 100g

0.82g

Lipids are essential for a healthy, balanced diet. They provide energy and also play a key role in the production of hormones and cell membranes, as well as in the absorption of nutrients and fat-soluble vitamins.

Best

Red Caviar

17.9g

2. more saturated fatty acids per 100g

234g

Saturated fats are the unhealthy fatty acids that produce bad cholesterol and increase the risk of strokes and heart attacks. They come in high amounts from meat and dairy products.

Best

Wild Atlantic Salmon (raw)

981g

3. more monounsaturated fatty acids per 100g

159g

A form of unsaturated fat with one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.

Best

Pink Salmon (canned, drained, skinless, boneless)

971g

4. more polyunsaturated fatty acids per 100g

337g

A form of unsaturated fat with more than one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.

Best

Chum Salmon (raw)

898g

5. less cholesterol per 100g

30mg

Cholesterol is a lipid essential for producing hormones and takes two forms: LDL, or bad cholesterol, and HDL, good cholesterol. LDL (low-density lipoprotein) contributes to plaque, which can clog arteries and increases the risk of strokes and heart attacks. HDL (high-density lipoprotein) removes LDL from the arteries and carries it to the liver to be broken down.

Best

Light Tuna (canned in oil, unsalted, drained)

18mg

Minerals

1. more ash per 100g

0.78g

The ash content refers to the total amount of minerals contained (potassium, sodium, calcium, magnesium).

Best

European Anchovy (canned in oil, drained)

11.1g

2. more phosphorus per 100g

163mg

Phosphorus is the second most abundant mineral found in the human body, after calcium. It helps cellular reproduction and contributes to the growth and repair of tissues.

Best

Atlantic Sardine (canned in oil, drained, with bones)

490mg

3. more zinc per 100g

0.77mg

Zinc plays an important part in cell division and in strengthening the immune system.

Best

Eastern Oyster (canned)

90.95mg

4. more calcium content per 100g

11mg

Calcium is a mineral which is very important for bone health. The recommended daily dose for adults is approximately 1000mg per day.

Best

Atlantic Sardine (canned in oil, drained, with bones)

382mg

5. more magnesium per 100g

27mg

Magnesium is an important mineral for bone development and helps the proper functioning of various metabolic processes, like activating the enzymes that help in energy production.

Best

Red Caviar

300mg

6. more fluoride per 100g

18.6g

Fluoride is a mineral that helps strengthen bones and teeth, when consumed in moderate quantities. The recommended daily dose for an adult is 10 mg.

Best

Wild Eastern Oyster (raw)

40.5g

Vitamins

1. more vitamin A (IU) per 100g

56IU

Vitamin A is a fat soluble vitamin that comes in various forms. It is primarily important in maintaining healthy vision and the development of bones, soft tissues and skin. IU (International Units) is the unit of measurement that almost all food labels use.

Best

Bluefin Tuna (raw)

2183IU

2. more vitamin C per 100g

0mg

Also known as ascorbic acid and L-ascorbic acid, vitamin C helps strengthen the immune system and is commonly used to prevent viral infectious diseases.

Best

Pacific Oyster (raw)

8mg

3. more thiamin per 100g

32mg

Thiamin (vitamin B1) assists the body's cells change carbohydrates into energy. It is commonly found in grain-based foods like bread and cereals.

Best

Florida Pompano (raw)

560mg

4. more riboflavin per 100g

74mg

Ribolflavin (vitamin B2) is one of the most important vitamins from the B complex series. It is necessary for breaking down carbohydrates and for processing amino acids and fats.

Best

Red Caviar

620mg

5. more niacin per 100g

13.28mg

Niacin or vitamin B3 aids the body by lowering cholesterol and triglycerides (fat). Like other vitamins from the B complex series, it also helps convert carbohydrates into glucose.

Best

Wild Eastern Oyster (raw)

925mg

6. more pantothenic acid per 100g

214mg

Pantothenic acid (vitamin B5) contributes to lowering cholesterol and triglycerides (fat) in the body. Like all B vitamins, it is involved in the conversion of carbohydrates into glucose. It also contributes to maintaining the health of the nervous system.

Best

Wild Rainbow Trout (raw)

928mg

Antioxidants

1. more daidzein content per 100g

4mg

Daidzin is an isoflavone compound found in vegetables and legumes, especially soy and soybeans. It stimulates the formation of bone mass and helps regulate estrogen levels.

Best

Light Tuna (canned in water, unsalted, drained)

4mg

2. more genistein content per 100g

5mg

Genistein is phytoestrogen found in plants. It helps regulate cholesterol levels and contributes to maintaining a healthy bone structure.

Best

Light Tuna (canned in water, unsalted, drained)

5mg

Amino acids

1. more valine per 100g

1.31g

Valine is an essential amino acid promoting normal growth, tissue repair, blood sugar regulation, muscle coordination, emotions and mental vigor. It helps maintaining proper nitrogen balance in the body and can serve as an energy source for muscle tissues.

Best

Pumpkin Seed Sunfish (raw)

999g

2. more tryptophan per 100g

286g

Tryptophan is an essential amino acid that the body needs for growth, for creating the sleep hormone melatonin, the neurotransmitter serotonin and for the synthesis of vitamin B3.

Best

Light Tuna (canned in oil, unsalted, drained)

326g

3. more isoleucine per 100g

1.18g

Isoleucine is an essential amino acid, important for the the synthesis of hemoglobin, the regulation and stabilization of blood sugars and energy levels, and tissue repair.

Best

Wild Coho Salmon (raw)

996g

4. more leucine per 100g

2.07g

Leucine is an essential amino acid for adipose, muscle and liver tissues. It stimulates protein synthesis, protecting muscles from stress and is important for regulating blood sugar and stimulating insulin release, which is important for building muscles.

Best

Blue Mussel (raw)

838g

5. more lysine per 100g

2.34g

Lysine is an essential amino acid that helps the body absorb calcium and has a crucial role in collagen formation.

Best

Blue Mussel (raw)

889g

6. more methionine per 100g

755g

Methionine is an essential amino acid that plays an important role in synthesizing other proteins, forming cartilage tissues, dissolving fat and reducing fat in the liver. It has an anti-inflammatory and pain relieving effect and strengthens hair and nail structure.

Best

Light Tuna (canned in oil, unsalted, drained)

862g

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