Fish, Tuna, Light, Canned In Oil, Drained Solids
Serving Size 1 can (12.5 oz), drained
Nutritional Value and Analysis
Fish, Tuna, Light, Canned In Oil, Drained Solids with a serving size of 1 can (12.5 oz), drained has a total of 635.58 calories with 26.35 grams of fat. The serving size is equivalent to 321 grams of food and contains 237.15 calories from fat. This item is classified as finfish and shellfish products foods.
This food is a good source of protein, phosphorus, selenium, vitamin d, riboflavin, niacin, vitamin b-12, vitamin k, tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, tyrosine, valine and histidine but is high in fat, energy and sodium.
Protein 183% of DV
A serving of 321 grams of fish, tuna, light, canned in oil, drained solids has 183% of the recommended daily needs of protein.
Fat 41% of DV
A serving of 321 grams of fish, tuna, light, canned in oil, drained solids has 41% of the recommended daily intake of fat.
Energy 32% of DV
A serving of 321 grams of fish, tuna, light, canned in oil, drained solids has 32% of the recommended daily intake of energy.
Phosphorus 80% of DV
A serving of 321 grams of fish, tuna, light, canned in oil, drained solids has 80% of the recommended daily needs of phosphorus.
Sodium 56% of DV
A serving of 321 grams of fish, tuna, light, canned in oil, drained solids has 56% of the recommended daily intake of sodium.
Selenium 444% of DV
A serving of 321 grams of fish, tuna, light, canned in oil, drained solids has 444% of the recommended daily needs of selenium.
Vitamin D 216% of DV
A serving of 321 grams of fish, tuna, light, canned in oil, drained solids has 216% of the recommended daily needs of vitamin d.
Riboflavin 30% of DV
A serving of 321 grams of fish, tuna, light, canned in oil, drained solids has 30% of the recommended daily needs of riboflavin.
Niacin 249% of DV
A serving of 321 grams of fish, tuna, light, canned in oil, drained solids has 249% of the recommended daily needs of niacin.
Vitamin B-12 294% of DV
A serving of 321 grams of fish, tuna, light, canned in oil, drained solids has 294% of the recommended daily needs of vitamin b-12.
Vitamin K 118% of DV
A serving of 321 grams of fish, tuna, light, canned in oil, drained solids has 118% of the recommended daily needs of vitamin k.
Tryptophan 318% of DV
A serving of 321 grams of fish, tuna, light, canned in oil, drained solids has 318% of the recommended daily needs of tryptophan.
Threonine 315% of DV
A serving of 321 grams of fish, tuna, light, canned in oil, drained solids has 315% of the recommended daily needs of threonine.
Isoleucine 348% of DV
A serving of 321 grams of fish, tuna, light, canned in oil, drained solids has 348% of the recommended daily needs of isoleucine.
Leucine 271% of DV
A serving of 321 grams of fish, tuna, light, canned in oil, drained solids has 271% of the recommended daily needs of leucine.
Lysine 348% of DV
A serving of 321 grams of fish, tuna, light, canned in oil, drained solids has 348% of the recommended daily needs of lysine.
Methionine 223% of DV
A serving of 321 grams of fish, tuna, light, canned in oil, drained solids has 223% of the recommended daily needs of methionine.
Phenylalanine 170% of DV
A serving of 321 grams of fish, tuna, light, canned in oil, drained solids has 170% of the recommended daily needs of phenylalanine.
Tyrosine 132% of DV
A serving of 321 grams of fish, tuna, light, canned in oil, drained solids has 132% of the recommended daily needs of tyrosine.
Valine 309% of DV
A serving of 321 grams of fish, tuna, light, canned in oil, drained solids has 309% of the recommended daily needs of valine.
Histidine 302% of DV
A serving of 321 grams of fish, tuna, light, canned in oil, drained solids has 302% of the recommended daily needs of histidine.
Nutrition Facts
Serving Size 1 can (12.5 oz), drained (321 g)
| Amount Per Serving | ||
|---|---|---|
| Calories 635.58 | Calories from Fat 237 | |
| % Daily Value* | ||
| Total Fat 26.4g | 41% | |
| Saturated Fat 4.9g | 25% | |
| Trans Fat 0g | ||
| Cholesterol 57.8mg | 19% | |
| Sodium 1335.4mg | 56% | |
| Total Carbohydrate 0g | 0% | |
| Dietary Fiber 0g | 0% | |
| Sugars 0g | ||
| Protein 94g | ||
| Vitamin A 5% | Vitamin C 0% |
| Calcium 3% | Iron 25% |
* Percent Daily Values are based on a 2,000 calorie diet.
Vitamins
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Vitamin A | 247.17 IU | 5% | |
| → Vitamin A, RAE | 73.83 µg | 8% | |
| → Alpha Carotene | 0 µg | - | |
| → Beta Carotene | 0 µg | - | |
| → Beta Cryptoxanthin | 0 µg | - | |
| → Lutein + zeaxanthin | 0 µg | - | |
| → Lycopene | 0 µg | - | |
| Vitamin B-12 | 7.06 µg | 294% | |
| Vitamin B-6 | 0.35 mg | 21% | |
| Vitamin C | 0 mg | 0% | |
| Vitamin D | 863.49 IU | 216% | |
| → Vitamin D3 | 21.51 µg | - | |
| Vitamin E | 2.79 mg | 19% | |
| → Beta Tocopherol | 0.06 mg | - | |
| → Delta Tocopherol | 3.98 mg | - | |
| → Gamma Tocopherol | 12.71 mg | - | |
| → Alpha Tocotrienol | 0.16 mg | - | |
| → Beta Tocotrienol | 0 mg | - | |
| → Gamma Tocotrienol | 0 mg | - | |
| Vitamin K | 141.24 µg | 118% |
Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.
Carbohydrates
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Carbohydrate | 0 g | 0% | |
| Sugars | 0 g | 0% | |
| Fiber | 0 g | 0% |
Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.
Fats & Fatty Acids
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Fat | 26.35 g | 41% | |
| Saturated Fats | 4.92 g | 25% | |
| → Butyric Acid | 0 g | - | |
| → Caproic Acid | 0 g | - | |
| → Caprylic Acid | 0 g | - | |
| → Capric Acid | 0 g | - | |
| → Lauric Acid | 0 g | - | |
| → Myristic Acid | 0.09 g | - | |
| → Palmitic Acid | 4.54 g | - | |
| → Stearic Acid | 0.3 g | - | |
| Monounsaturated Fats | 9.47 g | - | |
| → Palmitoleic Acid | 0.27 g | - | |
| → Oleic Acid | 9.11 g | - | |
| → Gadoleic Acid | 0.09 g | - | |
| → Erucic Acid | 0 g | - | |
| Polyunsaturated Fats | 9.26 g | - | |
| → Linolenic Acid (18:2) | 8.61 g | - | |
| → Linolenic Acid (18:3) | 0.24 g | - | |
| → Parinaric Acid | 0 g | - | |
| → Arachidonic Acid | 0 g | - | |
| → Eicosapentaenoic Acid (EPA) | 0.09 g | - | |
| → Docosapentaenoic Acid (DPA) | 0 g | - | |
| → Docosahexaenoic Acid (DHA) | 0.32 g | - |
Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.
Proteins & Amino Acids
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Protein | 93.51 g | 183% | |
| → Alanine | 5.66 g | - | |
| → Arginine | 5.6 g | - | |
| → Aspartic acid | 9.58 g | - | |
| → Cystine | 1 g | - | |
| → Glutamic acid | 13.96 g | - | |
| → Glycine | 4.49 g | - | |
| → Histidine | 2.75 g | 302% | |
| → Isoleucine | 4.31 g | 348% | |
| → Leucine | 7.6 g | 271% | |
| → Lysine | 8.59 g | 348% | |
| → Methionine | 2.77 g | 223% | |
| → Phenylalanine | 3.65 g | 170% | |
| → Proline | 3.31 g | - | |
| → Serine | 3.82 g | - | |
| → Threonine | 4.1 g | 315% | |
| → Tryptophan | 1.05 g | 318% | |
| → Tyrosine | 3.16 g | 132% | |
| → Valine | 4.82 g | 309% |
Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.
Minerals
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Calcium | 41.73 mg | 3% | |
| Copper | 0.23 mg | 26% | |
| Iron | 4.46 mg | 25% | |
| Magnesium | 99.51 mg | 24% | |
| Manganese | 0.05 mg | 2% | |
| Phosphorus | 998.31 mg | 80% | |
| Potassium | 664.47 mg | 14% | |
| Selenium | 243.96 µg | 444% | |
| Sodium | 1335.36 mg | 56% | |
| Zinc | 2.89 mg | 26% |
Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.
Sterols
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Cholesterol | 57.78 mg | 19% |
Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.
Miscellaneous
Calories Burn off Time
How long would it take to burn off Fish, Tuna, Light, Canned In Oil, Drained Solids with 635.58calories? A brisk walk for 138 minutes, jogging for 65 minutes, or hiking for 106 minutes will help your burn off the calories in fish, tuna, light, canned in oil, drained solids.
Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.
| Physical Activity | Burn Off Time |
|---|---|
| Bicycling - 10 mph or less | 132 minutes |
| Dancing | 116 minutes |
| Golfing | 116 minutes |
| Hiking | 106 minutes |
| Light Gardening | 116 minutes |
| Stretching | 212 minutes |
| Walking - 3.5 mph | 138 minutes |
| Weight Training - light workout | 177 minutes |
| Aerobics | 79 minutes |
| Basketball | 87 minutes |
| Bicycling - 10 mph or more | 65 minutes |
| Running - 5 mph | 65 minutes |
| Swimming | 75 minutes |
| Walking - 4.5 mph | 84 minutes |
| Weight Training - vigorous workout | 87 minutes |
Similar Food Items to Fish, Tuna, Light, Canned In Oil, Drained Solids
| Name | Calories | Total Fat | Proteins | Carbohydrates |
|---|---|---|---|---|
| Fish, Swordfish, Cooked, Dry Heat | 172 | 7.93g | 23.45g | 0g |
| Fish, Swordfish, Raw | 144 | 6.65g | 19.66g | 0g |
| Fish, Tilefish, Cooked, Dry Heat | 147 | 4.69g | 24.49g | 0g |
| Fish, Tilefish, Raw | 96 | 2.31g | 17.5g | 0g |
| Fish, Trout, Mixed Species, Raw | 148 | 6.61g | 20.77g | 0g |
| Fish, Trout, Rainbow, Wild, Cooked, Dry Heat | 150 | 5.82g | 22.92g | 0g |
| Fish, Trout, Rainbow, Wild, Raw | 119 | 3.46g | 20.48g | 0g |
| Fish, Tuna, Fresh, Bluefin, Cooked, Dry Heat | 184 | 6.28g | 29.91g | 0g |
| Fish, Tuna, Fresh, Bluefin, Raw | 144 | 4.9g | 23.33g | 0g |
Footnotes
Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.
Dietary Recommendations
A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:
- Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
- A variety of whole fruits
- Grains with at least half of which are whole grains
- Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
- Protein foods, including seafood, lean meats and poultry, eggs and nuts
- Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium