Which tuna is better: natural or in oil? Answers Nutritionist

Which tuna is better: natural or in oil? Answered by nutritionist

These fish product recommendations can help you cut extra calories in your diet.

Canned foods are popular these days for a reason. It is a very quick option for preparing lunch or dinner when there is no time to stand at the stove. In addition, canned foods are convenient to take with you, they do not require special storage conditions and have a high nutritional value, if you know how to choose them.

If we talk about protein products, then most often prefer canned meat or fish, for example, tuna, which is a favorite of many. It comes in two varieties: in its own juice and in oil. Which one is better to buy, what are its benefits and whether there are other alternatives to this fish, we will tell you in this material.

How useful is tuna?

It has a lot of advantages:

• Like any other fish, tuna is a good source of protein. Per 100 g of the product is 139 kcal, 24.4 g of protein and 4.6 g of fat;

• contains vitamins B and D;
• is a source of selenium;
• contains unsaturated fatty acids, which help prevent cardiovascular diseases. In addition to tuna, salmon, mackerel, herring, trout and sardines have this property.

Which is better: natural or in oil?

The main difference between these species is in the composition. Natural tuna does not contain additives, only water and spices. It has a lower fat content and calories.

The second product is characterized by a higher calorie content due to the addition of oil. For comparison: the caloric value of tuna in its own juice is 96 kcal, and in oil – 180 kcal, but it has a more delicate flavor.

The added oil can be drained, but you can not get rid of it completely, because the fish is already soaked in it.

The amount of protein and other useful properties do not change with the addition of oil, but the caloric content increases. Therefore, it is especially important to study the composition of 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, a good alternative will be salmon. It contains a lot of unsaturated fats, which not only have heart-protective properties, but can also reduce muscle pain after exercise.

Salmon is also a richer source of vitamin D. If you eat the fish along with the softened bones, you will get about 20 times more calcium to strengthen your bones than in the case of tuna.

What is the best packaging to buy in?

Canned fish is sold in glass or metal packaging. When choosing a product in glass, you can immediately assess its quality, appearance. If you buy in a metal jar, make sure that it does not have damage and dents. Always pay attention to the shelf life of the product.

What can be prepared from canned tuna?

Tuna is consumed as a separate dish, combined with a side dish or vegetables, and used as an ingredient for various recipes. For example, you can make a salad, pate, put it on a sandwich, add it to a roll or tartlets.