Tuna
is a perfect protein, it is low in saturated fat, high
in omega-3 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.
