Healthy Living

Seafood vs. Other Meats

Tuna is a perfect protein, it is low in saturated fat, a natural source of omega-3 fatty acids and low in cost. Next time you make a family favorite dish, try substituting tuna for the protein called for in the recipe.

See below for a comparison of calories, fat content and cholesterol content between tuna and a variety of other meat.

Food Portion Size Calories Protein (g) Fat (g) Sat. Fat (g) Chol. (mg) Sodium (mg)
Tuna, chunk light in water 2 oz. 60 13 .5 0 30 250
* Tuna, solid white in vegetable oil 2 oz. 90 14 3 1 25 250
* Tuna, solid white in water 2 oz. 70 15 1 0 25 250
Tuna, chunk light in vegetable oil 2 oz. 110 13 6 0 30 250
Chicken breast, roasted, no skin 3.5 oz. 142 26.7 3.1 .9 73 64
Turkey, roasted, light meat, no skin 3.5 oz. 157 29.9 3.2 1 69 64
Top round, choice, broiled, 1/4" fat trim 3.5 oz. 189 31.7 5.9 2 84 61
Chicken breast, roasted, with skin 3.5 oz. 193 29.2 7.6 2.1 82 70
Top sirloin, choice, broiled, 1/4" fat trim 3.5 oz. 202 30.4 8 3.1 89 66
Turkey breast, roasted, with skin 3.5 oz. 197 28.6 8.3 2.3 76 63
Pork loin, lean, roasted 3.5 oz. 209 28.6 9.6 3.5 81 58
Rib roast, choice, roasted, 1/4" fat trim 3.5 oz. 232 26.8 13.1 5.2 79 71
Ground beef, baked, medium, 15% fat 3.5 oz. 268 23.9 18.3 7.2 78 78

* Albacore will vary in nutritional values; refer to label.