Which tuna is better, natural or in oil? The nutritionist answers
Alena Denisova July 3, 2023 at 16:15 Moscow time Audio version: Your browser does not support the audio element.
These recommendations for choosing a fish product will help reduce excess calories in the diet.
Canned foods are popular these days for a reason. This is a very quick option to prepare lunch or dinner when there is no time to stand in front of the stove. In addition, canned food is convenient to take with you, does not require special storage conditions and has high nutritional value, if you know how to choose it.
If we talk about protein products, then most often they prefer canned meat or fish, for example, tuna, loved by many. It is of two types: in its own juice and in oil. Which one is better to buy, what is its use and whether there are other alternatives to this fish, we will tell in this material.
How useful is tuna?
It has many advantages:
Like any other fish, tuna is a good source of protein. For 100 g of product there are 139 kcal, 24.4 g of protein and 4.6 g of fat; contains vitamins B and D; it is a source of selenium; contains unsaturated fatty acids that help prevent diseases of the cardiovascular system. In addition to tuna, salmon, mackerel, herring, trout, and sardines have this property.
Photo: www.istockphoto.com
Which is better: natural or in oil?
The main difference between these species is in the composition. Natural tuna contains no additives, only water and spices. It is lower in fat and calories.
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Is it necessary to eat fish? It is considered an integral part of the PP
The second product is more caloric due to the addition of oil. For comparison: the calorie content of tuna in its own juice is 96 kcal, and in oil – 180 kcal, but it has a more delicate taste.
The added oil can be drained, but it will not be possible to get rid of it completely, because the fish is already saturated.
Photo: www.istockphoto.com
The amount of protein and other beneficial properties do not change when oil is added, but the calorie content increases. Therefore, studying the composition is especially important for people seeking to lose weight.
Is there a substitute for tuna?
Do not think that of all types of canned fish, only tuna is useful. For example, salmon would be a good alternative. It contains a lot of unsaturated fats, which not only have protective properties for the heart, but can also reduce muscle soreness after exercise.
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Why do you want fish? 5 unexpected reasons from a nutritionist
Salmon is also a richer source of vitamin D. If you eat fish along with the soft bones, you’ll get about 20 times more bone-strengthening calcium than tuna.
What is the best package to buy?
Canned fish is sold in glass or metal containers. Choosing a glass product, you can immediately assess its quality and appearance. If you buy in a metal can, make sure it is free of damage and dents. Always pay attention to the expiration date of the product.
Photo: www.istockphoto.com
What can you cook with canned tuna?
Tuna is eaten as a separate dish, in combination with a side dish or vegetables, and is used as an ingredient for various recipes. For example, it can be made into a salad, pate, put into a sandwich, added to a roll or tartlets.
Also read:
If the meat is tired: 7 healthy and easy-to-cook fish dishes
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