Tuna
Tuna is a versatile lean protein that is low in fat and high in essential nutrients. It is a popular choice in the DASH diet due to its high protein content and beneficial nutrient profile, making it a great addition to balanced meals.
Nutritional Information
Calories 132 per One can (approximately 150g) of tuna in water.
Sodium 50mg per One can (approximately 150g) of tuna in water.
Potassium 252mg per One can (approximately 150g) of tuna in water.
Fiber 0g per One can (approximately 150g) of tuna in water.
Introduction
Tuna is a versatile lean protein that is low in fat and high in essential nutrients. It is a popular choice in the DASH diet due to its high protein content and beneficial nutrient profile, making it a great addition to balanced meals.
Health Benefits
- Contains protein that contributes to overall health.
- Naturally low in sodium when canned in water.
- Provides essential nutrients like vitamins B12 and D.
- Rich in omega-3 fatty acids.
- Includes minerals such as selenium and phosphorus.
Preparation & Cooking
Tuna can be enjoyed fresh, canned, or frozen. Common preparation methods include grilling, baking, and searing. Canned tuna is often used in salads, sandwiches, or casseroles.
Storage
Fresh tuna should be stored in the refrigerator and consumed within 1-2 days of purchase. Frozen tuna can be kept for up to 3 months. Canned tuna has a long shelf life; once opened, it should be refrigerated and consumed within a few days.
Cooking Tips
- Look for bright, moist flesh when purchasing fresh tuna.
- Choose canned tuna packed in water for a lower fat option.
- Thaw frozen tuna in the refrigerator before cooking.
- Check labels for low sodium options when buying canned tuna.
- Pair tuna with leafy greens and whole grains for a balanced meal.