Calories in Tuna Fish - Salad, Sandwich

Tuna is one of the most commonly consumed marine fish by seafood lovers all around the world. There are different species of tuna found in the oceans of the world, and all of them are relished by humans, making tuna a valuable commercial fish. Unlike other seafood that is mostly white, tuna meat is red or pink. Tuna figure higher up in the marine food chain as they eat other smaller fish and marine life. Calories in tuna may vary depending on how they are canned—in oil or in water.

Tuna are large fish and can range anywhere from 50 centimeters to 450 centimeters in size. Varieties such as Albacore, bigeye, yellowtail, and skipjack are the most commonly canned tunas. Bluefin tuna is more popular with sushi lovers, but the species has been overfished and bluefin stocks in the oceans have been drastically depleted. Farming of bluefin tuna has been successful in Japan and Australia in recent years.

Tuna are rich in nutrients and packed with proteins and essential omega-3 fatty acids and vitamins. High levels of vitamin A, vitamins B6 and B12, thiamin, riboflavin, niacin, selenium, and phosphorus make tuna a chosen food of dietitians. They know that calories in canned tuna or in a can of tuna come with a load of vital nutrients which the body can benefit from, and they recommend that you opt for the calories in tuna salad or tuna sandwich made from canned tuna. In addition, tuna is low in sodium and saturated fats and has no sugar or carbohydrates, which makes it suitable for those with weight and cholesterol problems and high blood pressure. Those on a low carbohydrate diet can be rest assured that the calories in the tuna salad sandwich they eat will not go to their waist or hips.

Albacore, bigeye, yellowfin, and skipjack are the most common varieties found in supermarket shelves as canned or fresh tuna. Bluefin tuna, whether it is Northern, Southern or Pacific, are a prize catch since their numbers in the oceans are dwindling. Albacore tuna can weigh anywhere from 20 to 80 pounds. Due to the white color of its meat and its taste resembling that of a chicken, albacore is often called “chicken of the sea.” Bigeye tuna meat can turn dark or grayish after cooking or on the grill. Hence, it is not preferred for canning, but it is very popular among sashimi lovers. With a high fat content and a taste close to that of beef, bigeye tuna is most likely to be the meat that gives the calories in tuna steak. Northern bluefin tuna, a species under threat, is prized for the texture, color, high fat content and quality of its meat. Similarly, Southern bluefin tuna also commands a high price in the market, especially in Japan, for the texture and quality of its meat. Calories in tuna fish are the kind that fitness instructors and trainers recommend to build body strength and prevent obesity.

Calories in Canned, Cooked, Fresh Tuna

Canned tuna chunks are mostly from skipjack tuna whose meat is light pink in color. Tender and distinctly fishy, the meat accounts for the calories in a tuna salad or the calories in a tuna roll. Cooked yellowfin tuna meat in light yellow or brown shades has firm texture and a mild taste, which makes it ideal for canning, and calories in tuna of this type do not exceed 150 per can. Calories in raw tuna of this species are just more than 1 calorie per gram, making it ideal for a low calorie tuna salad. Yellowfin tuna turns white or tan when it is cooked and it can also be smoked, grilled or blackened for a spicy Cajun dish. The mild low fat meat can be baked, broiled or sautéed, though overcooking can reduce its moisture and flavor. Apart from low calorie tuna salads and calories in fresh tuna used in sushi and sashimi, there is also a three-day tuna diet that helps to lose weight in a short span of three days. But for those who do not worry about how many calories in tuna they consume, there are a number of tuna casseroles, pies and pizza recipes to choose from. Tuna balls and tuna burgers are healthier alternatives for children as calories in tuna are lower than beef. Broiled tuna steaks, grilled or seared tuna steaks are alternatives to red meats for those who insist on wholesome meals for the entire family. Calories in fresh tuna are fewer than calories in canned tuna, and it may be a good idea to use fresh tuna in salads, sandwiches and tacos. Fresh tuna also contains more of the beneficial omega -3 fatty acids than canned tuna. For weight watchers counting calories, tuna sandwiches made with seared tuna on rye bread with a yogurt dressing can be filling meal. More on canned tuna health benefits

It is recommended that those who run the risk of strokes and cardiovascular diseases and those who have high blood pressure, consume tuna three to four times a week to reduce the risk. The omega-3 fatty acids in tuna help in controlling blood pressure and prevent any kind of cardiac disease. The onset of cognitive decline and dementia in patients with Alzheimer’s disease can be delayed by the inclusion of fish like tuna in their diets. Fatty acids in tuna can help reduce the growth of breast cancer and cancer in the kidneys. People who eat oil-rich fish like tuna regularly benefit from a reduced risk of age-related problems of eyes and joints. Anti-inflammatory compounds found in fish like tuna and whole grains are known to help reduce the incidence of asthmatic attacks in young children. While calories in tuna may not be a cause of concern, mercury contamination found in fresh tuna and tuna steaks has nutritionists worried. Thus, it is advised that women planning to have a baby, pregnant women, lactating mothers and very young children should avoid food with high levels of mercury, such as tuna, as it can affect neural development.

Submitted on January 16, 2014