Tuna is found in the Pacific, Atlantic, Indian oceans and the Mediterranean Sea. According to Whfoods.org, Americans eat more tuna than any other type of fish due to the consumption of canned tuna. Cold-water fish, such as tuna, are rich in omega-3 fatty acids, which have numerous health benefits. The values are based on a 1 oz. serving of white tuna canned in oil.
Calories
An ounce of tuna contains a total of 53 calories. Fat accounts for about 21 calories and protein accounts for the remaining 32 calories. Additionally, 1 oz. of tuna provides 3 percent of the daily recommended value, or DV, of calories per serving, based on a daily diet of 2,000 calories.
Fats
The total fat content is 2.3 g, which represents 4 percent of the recommended daily value. In this serving, .4 g of the total fat comes saturated fat while the remaining 1.7 g comes from healthy unsaturated fats. One serving provides .9 g of monounsaturated fats and .8 g of polyunsaturated fats. You'll also gain heart-healthy fatty acids; 127 mg of omega-3 and 697 mg of omega-6.
Protein
Tuna is an excellent source of protein. Just 1oz. of tuna contains 7.5 g, or 15 percent of daily recommended value of protein. According to the United States Department of Agriculture, adequate intake of high-quality protein is essential for health, especially during growth and development.
Vitamins
Tuna contains .6 mcg, or 10 percent DV of vitamin B6, and 3.3 mg, or 16 percent DV of niacin. Tuna also contains vitamins A, E, K and B12.
Minerals
Tuna is a rich source of selenium with 16.8 mcg, or 24 percent DV; 74.8 mg of phosphorus, or 7 percent DV; 112 mg, or 5 percent DV of sodium; 94.4 mg, or 3 percent DV of potassium. It also contains calcium, iron, magnesium and fluoride.
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