Structured Nutritional Data & Citations
Deep Dive: Thunnus Spp. (Tuna) - Nutritional Profile and Tracking Challenges
Nutritional Profile: Tuna, Light, Canned in Water, Drained Solids
(Reference: USDA FoodData Central, FDC ID: 172776)
| Nutrient Category | Per 100g (Approximate) | Per Standard Serving (85g / 3 oz, Approximate) | Notes |
|---|---|---|---|
| Energy | 90-100 kcal | 76-85 kcal | Primarily from protein. |
| Macronutrients | |||
| Protein | 20-24 g | 17-20 g | High biological value protein, complete amino acid profile. |
| Carbohydrates | 0 g | 0 g | Negligible carbohydrates. |
| Total Fat | 0.5-1.5 g | 0.4-1.3 g | Very low fat content for light tuna in water; includes trace amounts of beneficial Omega-3 fatty acids (EPA, DHA). Oil-packed or different species (e.g., albacore, bluefin) will have significantly higher fat content. |
| Key Micronutrients | |||
| Vitamin B12 | 2.5-3.0 µg (100-120% DV) | 2.1-2.5 µg (84-100% DV) | Crucial for nerve function, red blood cell formation, and DNA synthesis. |
| Selenium | 60-70 µg (109-127% DV) | 51-60 µg (93-109% DV) | Potent antioxidant mineral, supports thyroid function. |
| Niacin (Vitamin B3) | 11-13 mg (69-81% DV) | 9.4-11 mg (59-69% DV) | Important for energy metabolism and nervous system health. |
| Vitamin B6 (Pyridoxine) | 0.35-0.45 mg (21-26% DV) | 0.3-0.38 mg (18-22% DV) | Involved in protein metabolism and neurotransmitter synthesis. |
| Phosphorus | 220-250 mg (31-36% DV) | 187-212 mg (27-30% DV) | Essential for bone health, energy production, and cellular function. |
| Potassium | 200-220 mg (4-5% DV) | 170-187 mg (4% DV) | Electrolyte crucial for fluid balance, nerve signals, and muscle contractions. |
| Magnesium | 25-30 mg (6-7% DV) | 21-25 mg (5-6% DV) | Supports muscle and nerve function, blood glucose control, and blood pressure regulation. |
| Omega-3 Fatty Acids | 0.1-0.2 g | 0.08-0.17 g | Predominantly EPA (Eicosapentaenoic Acid) and DHA (Docosahexaenoic Acid), vital for brain health, cardiovascular function, and reducing inflammation. Amounts vary significantly by species and canning medium. |
| Antioxidants | Primarily Selenium | Primarily Selenium | Tuna's primary antioxidant contribution comes from selenium. The Omega-3s also exert anti-inflammatory and antioxidant effects at a cellular level. |
Functional Impact
- Glycemic Index (GI): 0 (Very Low). As a pure protein source, tuna has no direct impact on blood glucose.
- Glycemic Load (GL): 0 (Very Low). Consistent with its lack of carbohydrates.
- Satiety Score: High. Due to its high protein content, tuna significantly contributes to satiety, aiding in appetite control and weight management by promoting feelings of fullness. (Reference: The Satiety Index of Common Foods by Holt et al., 1995, comparing protein-rich foods).
Physical Properties
- Density (Tuna, Canned in Water, Drained Solids):
- Typical Range: 1.03 - 1.08 g/cm³
- Average: ~1.05 g/cm³
- Note: This value pertains to the solid fish flesh after draining; the density of tuna packed in oil or brine will be influenced by the packing medium.
- Volumetric Contraction After Cooking:
- Range: 15% - 25% (for lean fish cooked from raw).
- Mechanism: Primarily due to water loss and protein denaturation. The degree of contraction depends heavily on cooking method, temperature, and duration (e.g., searing vs. baking vs. prolonged poaching). Canned tuna, being pre-cooked, exhibits minimal further volumetric contraction unless subjected to extreme dehydration.
- Reference: General principles of meat and fish cookery physics (e.g., McGee, Harold. On Food and Cooking: The Science and Lore of the Kitchen. Scribner, 2004).
Citations & References
- USDA FoodData Central. FDC ID: 172776. "Tuna, light, canned in water, drained solids." U.S. Department of Agriculture, Agricultural Research Service. Accessed [Insert Current Date].
- Holt, S. H. A., Miller, J. C. B., Petocz, P., & Farmakalidis, E. (1995). A satiety index of common foods. European Journal of Clinical Nutrition, 49(9), 675-690.
- McGee, Harold. (2004). On Food and Cooking: The Science and Lore of the Kitchen. Scribner. (General reference for food science principles, including protein cookery).
Field Notes: Dr. Aria Vance
Subject: Tuna
Focus: Volumetric expansion/contraction, historical context, tracking challenges.
The Elusive Nature of Tuna: A Tracking Conundrum
Dr. Aria Vance, Lead Nutrition Data Scientist, NutriSnap
October 26th, 2023. Another week, another deep dive into the nutritional labyrinth that is our modern diet. This time: tuna. Oh, the humble, mighty tuna. It’s everywhere. A pantry staple, a sushi bar delicacy, the ubiquitous sandwich filling. But tracking it? A nightmare.
From its ancient origins, a testament to sheer human ingenuity—those elaborate almadraba traps of the Mediterranean, snagging massive thunnus migrating through the Straits of Gibraltar for millennia—to the modern industrial miracle of canning, tuna has fed populations. Entire civilizations. It democratized protein, made sustenance affordable. Think about it: a tin of skipjack, packed in water, sitting on a shelf, ready to fuel a busy parent or a struggling student. A truly pivotal foodstuff.
Yet, this very ubiquity, this chameleon-like adaptability, is its undoing in the realm of precise nutritional tracking. "Tuna." What is that, precisely? Is it the delicate, pale flesh of an albacore, swimming in its own briny tears? Or the oil-drenched, flaked mystery of "light tuna" that could be any number of smaller species? Perhaps it's the rich, unctuous belly of a bluefin, lovingly seared for a high-end gastronomic experience, its fat content rivalling some cuts of pork. These aren't just minor variations; they are distinct nutritional profiles, culinary galaxies apart.
Manual tracking. It’s a fool's errand. Barcodes? Useful for the can. What about when that can is drained, mixed with half a cup of mayonnaise, a tablespoon of relish, and a sprinkle of spices into the venerable tuna salad? Who meticulously weighs the drained tuna? The label states a net weight, sure, but what about the actual food component consumed? The water or oil adds volume, adds weight, but not necessarily the calories we're interested in from the fish itself. It's a semantic dance, a numerical obfuscation.
And fresh tuna. Ah, the glorious steak. Grilled, pan-seared, or perhaps raw as sashimi. It shrinks. It loses moisture. Its density shifts. How much, exactly? Depends on the heat, the time, the initial fat content. A raw 100g yellowfin steak might yield 75g of cooked product, concentrating nutrients, yes, but fundamentally altering its per-gram macro profile. Trying to back-calculate that from a raw weight when you only have a visual of the cooked plate is pure alchemy, the wrong kind. Impossible, really.
This is precisely where NutriSnap shines. Our AI doesn't just see "tuna"; it performs a forensic visual analysis. It discerns texture, assesses oil sheen, estimates density based on visual cues, even accounts for the volumetric metamorphosis post-grill. We’re moving beyond the crude, the generalized. A single snap. Pure alchemy. The future of nutrition is seeing food, not just reading about it.
Explore More Research
Tired of Manual Tracking?
Stop scanning barcodes and guessing portion sizes. NutriSnap uses forensic AI to track your macros instantly from a single photo.