Nutritional Value Of Tuna

Tuna is an important commercial fish that belongs to the family Scombridae and the genus Thunnus (mostly). There are more than 48 different varieties of the fish, found in various corners of the world. The fish is very popular for its intense meaty flavor and is also used to act against a number of health problems and immune-related disorders. The high protein and fat levels present in the fish help to produce this effect. Tuna is extremely popular in the coastal areas of the world and also in the United States. It is found mostly in the warm water areas of the Indian, Pacific, Atlantic and the Mediterranean Sea. The process of canning the fish has added to its increasing popularity around the world. The species is sometimes referred to as the "rose of the sea", due to its unique flesh color, which varies from pink to intense red, as opposed to the common white flesh color found in other fish species. There are several varieties of the fish, including bluefish, yellowfin and the albacore. To get an idea of the high nutritional value of tuna fish, go through the Food Rating Chart given below.

Tuna Nutrition Facts

Amount of Tuna: 3 oz

Total Weight of Tuna: 35 grams

Nutrients	Amount
Basic Components
Protein	19.8 g
Water	57.9 g
Ash	1.0 g
Calories
Total Calories	511 KJ
Calories From Fat	157 KJ
Calories From Carbohydrate Calories From Protein	0.8 KJ 355 KJ
Fats
Total Fat	4.2 g
Saturated Fat	1.1 g
Mono Fat	1.4 g
Poly Fat	1.2 g
Vitamins
Vitamin A	1856 IU
Vitamin A Retinol Activity Equivalent	557 mcg
Thiamin	0.2 mg
Riboflavin	0.2 mg
Niacin	7.4 mg
Vitamin B6	0.4 mg
Betaine Choline	55.3 mg 55.3 mg
Vitamin E (Alpha Tocopherol)	0.9 mg
Vitamin E (Beta Tocopherol)	0.9 mg
Vitamin E (Gamma Tocopherol) Vitamin E (Delta Tocopherol)	0.9 mg 0.9 mg
Folate	1.7 mcg
Pantothenic Acid	0.9 mg
Minerals
Calcium	6.8 mg
Copper	0.1 mg
Iron	0.9 mg
Magnesium	42.5 mg
Phosphorus	216 mg
Potassium	214 mg
Selenium	31.0 mcg
Sodium	33.2 mg
Zinc	0.5 mg
Saturated Fats
16:0 Palmitic	689 mg
18:0 Stearic	261 mg
Mono Fats
18:1 Oleic	785 mg
Poly Fats
18:2 Linoleic	45.0 mg
Other Fats
Omega 3 Fatty Acids	1103 mg
Omega 6 Fatty Acids	45.0 mg
Amino Acids
Alanine	1199 mg
Arginine	1187 mg
Aspartate	2030 mg
Cystine	212 mg
Glutamate	2959 mg
Glycine	952 mg
Histidine	584 mg
Isoleucine	914 mg
Leucine	1611 mg
Lysine	1821 mg
Methionine	587 mg
Phenylalanine	774 mg
Proline	701 mg
Serine	809 mg
Threonine	869 mg
Tryptophan	222 mg
Tyrosine	669 mg
Valine	1022 mg

Buying &Storing Tips

Tuna can be purchased in a variety of forms, like steaks, pieces or fillets. However, the best form that is available commercially is the canned tuna fish.
Purchase the fish from a store that has a good reputation and a frequent supply of fresh fish.
Avoid the tuna fish that have any dry or brown marks. Also check the manner of display of the fish. Fresh ones should be kept buried in ice, while the fillets and steaks need to be placed on top of the ice.
It is always better to purchase open samples of tuna, rather than purchasing the pre-packaged ones, as this will enable you to check the quality of the fish in a better manner.
One great indicator of the freshness of tuna is its smell, which you can easily inspect in the openly displayed samples.
The canned varieties of tuna are packed in oil, water or broth and are easily available commercially, as either chunks or solid. But it is always advisable to go for the ones that are packed in water or broth, as the oil varieties have high levels of omega-6-fatty acids. Consuming them in excess can lead to certain health problems.
Since tuna fish is highly sensitive to temperature and spoils quickly on exposure to adverse conditions, it is always better to keep it in a cold environment.
The ideal storage method, which will ensure maximum freshness and quality of tuna fish, is by creating an environment of optimal temperature. One such way is to place the fish in a baking dish filled with ice and then keep it at the bottom shelf of the refrigerator. After this, replace the ice cubes once or twice a day.
Another way of extending the shelf life of the fish is by wrapping them in a plastic cover and stocking them in the coldest part of the freezer. This will keep them fresh for about 2 to 3 weeks.

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