Tuna is not only an excellent source of high-quality protein but also contains a whole range of beneficial substances necessary for maintaining human health.
Its composition includes:
- cardiovascular omega-3 fatty acids;
- vitamins such as D and B12;
- minerals including selenium and phosphorus.
Nutritional Value
The caloric content of tuna is about 130 kcal per 100 grams of product, while it contains about 28 grams of protein and 1 gram of fat, making it exceptionally suitable for a ketogenic diet.
The glycemic index of tuna is 0.
Glycemic load is also absent since tuna contains virtually no carbohydrates.
However, it should be noted that when following a keto diet, the balance of fats is important, and tuna is not a high-fat source, so it should be consumed in combination with foods rich in healthy fats such as avocado, olive oil, or nuts. This will help ensure adequate fat intake and maintain a state of ketosis.
Interesting Facts About Tuna
Tuna is one of the fastest fish in the ocean. It can reach speeds of up to 75 km/h, making it a true sprinter among marine inhabitants.
There are several species of tuna. The most well-known include bluefin tuna, yellowfin tuna, and albacore, each with its own characteristics and habitat.
Tuna is a migratory fish. Some species of tuna can travel thousands of kilometers in search of food and suitable breeding conditions.
Tuna can reach enormous sizes. For example, bluefin tuna can weigh over 600 kg and reach lengths of up to 3 meters.
Tuna has a unique ability to regulate its body temperature. This allows it to survive in cold waters and hunt for slower fish.
Tuna can live up to 40 years. Some individuals reach old age, making them important for maintaining their species’ populations.
Tuna can dive to great depths. It is capable of descending to depths of up to 1,000 meters in search of food.
Bluefin tuna is one of the most expensive types of fish. Prices can reach up to $3,000 per kilogram at auctions, especially in Japan.
Tuna has an excellent sense of orientation. Scientists have discovered that tuna can use the Earth’s magnetic field for navigation during migrations.
Tuna can breathe even when its mouth is closed. It uses special structures called spiracles to extract oxygen from the water.
Tuna has outstanding muscular strength. Its muscles contain a lot of myoglobin, which gives the meat a red color and makes it more nutritious.
Tuna can swim continuously for long periods. This is due to its anatomy, which allows it to maintain constant movement.
Lipid Profile
Tuna contains various types of fats, primarily monounsaturated and polyunsaturated fatty acids.
The main components of tuna’s lipid profile are as follows:
- Saturated fatty acids: approximately 20-25% of total fat content.
- Monounsaturated fatty acids: about 50-60% of total fat content.
- Polyunsaturated omega-3 fatty acids (ALA, DHA, EPA): about 20-30% of total fat content, with DHA and EPA making up a significant portion.
- Polyunsaturated omega-6 fatty acids (LA, AA): less than 10% of total fat content.
