Canned tuna is a popular snack among athletes and gym-goers since it’s high in protein. It can be eaten on its own, combined with vegetables, or served with eggs, rice, pasta, or potatoes. For instance, this hearty lunch or dinner of Southwestern tuna and rice salad can be prepared in less than 20 minutes. But if you’re in the mood for something warm, try adding tuna to omelettes, poke bowls, beef chilli, and casseroles.
There are about 220 calories, 41 gram mes of protein, and 5 gram mes of fat in a can of light tuna in water. Along with other important nutrients, it’s a rich source of calcium, iron, potassium, and vitamin D. Its high salt level, ranging from 648 to 704 milligram mes per can, could be a disadvantage. That is over one-third of the 2,300 milligram me daily maximum sodium intake suggested by the FDA. It is recommended by the American Heart Association that we keep our daily sodium consumption to 1,500 milligram mes.
Rutgers University specialists advise washing canned goods, such as tuna, beans, and vegetables. Those with high blood pressure or heart disease may benefit from this treatment as it lowers their salt content. As an alternative, low-sodium canned tuna is an option, however it’s not readily found in supermarkets.
Tuna in cans can have up to 80% less sodium in them after rinsing.
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Tuna packed with oil or water has a lot of sodium in it; some types have more than 700 mg per can. While that might not seem like much in comparison to elk jerky, beef jerky, or smoked salmon, the sodium in common foods builds up rapidly. Considering this, you may want to give canned tuna a thorough three-minute rinse in water before consuming it. In the Journal of the American Dietetic Association, an earlier study found that this method might help cut its salt load by an astounding 80%.
Just crack open the can and move the fish to a colander or fine-mesh strainer set over the sink. Place the mesh strainer over a large bowl if the tuna is packed in oil. Using the back of a spoon, carefully press to extract as much liquid as you can. Next, rinse the tuna under cold running water, using a spoon to swirl it around. When finished, use the spoon to squeeze out any remaining water before transferring the tuna to a platter.
The aforementioned study suggests that this method also applies to cottage cheese. The drawback is that rinsing canned tuna or cottage cheese in water may cut the calcium amount in half.
You can increase your calcium intake by eating a variety of other meals, as tuna doesn’t contain a lot of this mineral.Almonds, black beans, soy milk, Greek yoghurt, and cow’s milk are all excellent options.
Is canned tuna low in salt worth the cost?
There isn’t time to rinse canned tuna in water when you’re on the road or at work. Yes, you could finish it before you leave the house, but it would not be very practical. Low-sodium canned tuna is an option; it has very little to no added salt. Depending on the brand, one drained can contains approximately 65 milligram mes of sodium, or 3% of the suggested daily maximum sodium intake.
That’s roughly ten percent less salt than other tuna kinds in cans.
If convenience is your top priority, then this choice makes sense. Even better, think about purchasing raw tuna, which only contains 33 mg of sodium per serving. It’s more expensive, but you can prepare it in advance and freeze it for up to three months. Grilling, frying, baking, or steaming fresh tuna will give it a flavor comparable to steak. It tastes gentle and delicate, unlike the canned form, and has a neutral odour, making it perfect for a busy café meal throughout the workday.