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Canned Tuna (Sunflower Oil) Calories
High protein, contains Omega-3, convenient
CALORIES
GI
POTASSIUM
FIBER
Canned Tuna (Sunflower Oil) Nutrition Facts
Selected: 100 g
190
KCAL / 100G
Carbs
0g
· 0%
Protein
23.5g
· 51%
Fat
10.2g
· 49%
Fiber
0g
Canned Tuna (Sunflower Oil) Vitamins & Minerals
Vitamins
B12
2.3µg · 96% DV
B3
10.5mg · 66% DV
B6
0.5mg · 29% DV
Vitamin E
2.2mg · 15% DV
Minerals
Selenium
70µg · 127% DV
Phosphorus
220mg · 31% DV
Sodium
340mg · 15% DV
Iodine
21µg · 14% DV
Canned Tuna (Sunflower Oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Canned Tuna (Sunflower Oil) Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Canned Tuna (Sunflower Oil) Contain Allergens?
Contains these allergens:
Which Diets Is Canned Tuna (Sunflower Oil) Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Canned Tuna (Sunflower Oil) Fat Profile
SATURATED
1.2g
MONOUNSATURATED
2.8g
POLYUNSATURATED
3.5g
Omega 6:3 ratio 4.7:1
Above the ideal 4:1 (4.7:1).
Foods Similar to Canned Tuna (Sunflower Oil)
Canned Tuna (Sunflower Oil) — Frequently Asked Questions
Should you drain the sunflower oil from canned tuna?
It depends on how you plan to use it. Draining makes the dish lighter, while keeping some oil adds flavor and can work well in salads or pasta, but it also increases the meal's overall fat and energy.
How long does canned tuna last after opening?
Transfer leftovers to a clean, covered glass or plastic container, refrigerate them, and use within 3 to 4 days. Do not leave an opened can at room temperature.
Can opened canned tuna be stored in the can?
It is better to move the tuna to a sealed food-safe container after opening. This helps protect its flavor and limits exposure to refrigerator odors.
Can tuna canned in sunflower oil be frozen?
Yes, opened tuna can be frozen in an airtight container. Its texture may become a little drier or more crumbly after thawing, so it is especially useful in pasta sauces, fish cakes, or mixed salads.
Why does canned tuna sometimes turn dry or tough?
Canned tuna is already cooked, so prolonged reheating can make it dry and firm. Warm it only briefly, or add it to a moist sauce with tomato, yogurt, mayonnaise, or lemon juice.
What foods go well with sunflower-oil canned tuna?
Lemon, capers, red onion, herbs, tomatoes, beans, and boiled potatoes complement tuna well. Pairing it with whole-grain bread or legumes can make the meal more filling and varied.
Is canned tuna better before or after a workout?
Tuna can be a convenient protein choice after training, especially when paired with carbohydrate foods such as rice, potatoes, bread, or fruit. Before exercise, a large or oily tuna meal may feel heavy for some people.
Can you eat canned tuna every day?
It is best to vary your seafood and protein choices rather than relying on one fish every day. Pregnant or breastfeeding people and young children should follow local guidance on fish choices and serving frequency.
Is tuna in sunflower oil less healthy than tuna in olive oil?
Both can fit into a balanced diet, but they differ mainly in the type of oil and flavor. Olive oil provides more monounsaturated fat, while sunflower oil has a milder taste; compare labels for salt and other added ingredients too.
Is canned tuna unhealthy because it is processed?
No. Canning is a preservation method that makes fish shelf-stable and safe, although salt, oil, and added ingredients vary between products. It is a practical option, but it does not need to replace fresh or frozen seafood entirely.
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Nutrition data compiled from USDA FoodData Central and scientific sources.