Does Tuna have calcium- Here what should you know

Does Tuna have calcium- Here what should you know

Tuna is incredibly healthy for us. It’s loaded with different nutrients, it’s easy to find, it tastes great, and has a whole load of options when it comes to cooking.

While a lot of people out there know that tuna is a very healthy option for those trying to cut weight, or simply get healthier, there’s one question that a lot of people still ask, and that is, “does tuna have calcium?”. 

Aside from all the healthy fatty acids that the fish has, it also contains calcium and a lot of vitamins and nutrients that are great for the health.

If you’ve been wondering if tuna has calcium, or simply how healthy it is, then you’ve come to the right place. 

We answer that and a couple more of your questions in this article. Read on to find out more.

 

Does Tuna Have Calcium?

It’s very important for one to have the proper amount of calcium in your system. Usually, we get calcium from dairy products. 

This includes milk, cheese, and yogurt. However, there are many other ways you can get your proper calcium needs, and one of those ways is by eating tuna. Tuna contains a fair amount of calcium. 

In fact, tuna can contain up to 37mg of calcium per 100 grams, that’s around 4% of one’s recommended daily intake (RDI) of calcium. (1)

While this is a fair amount of calcium, it isn’t enough for one’s RDI, so make sure that you’re also getting calcium from other healthy sources.

Calcium is integral to one’s health. It is the most prominent mineral that you can find in your body, yes, you read that right. You have more calcium than any other mineral in your body. 

This is because calcium is what makes up most of our teeth and bones, and it also plays a big role in muscular function (including heart function) and nerve signaling.

That’s why you always have to make sure you are getting the right amount of it per day. And while dairy products are a rich source of calcium, they are not exactly for everyone. 

Some people are lactose-intolerant, while some simply don’t enjoy dairy. If you are one of those people, you can always switch to alternative sources of calcium such as tuna, but there is also a whole load of different alternatives out there.

 

What Other Foods Contain Calcium?

A lot of food out there contains calcium, but most of them do not have enough for one to meet their RDI. To make sure you’re getting a lot of calcium, it’s important to eat calcium-rich food. (2)

There is a significant amount of calcium in fish like tuna, sardines, and salmon (even the canned type). This is a great way to get calcium as these fish are very easy to get, are relatively inexpensive, and are easy to cook.

But fish is far from the only source of calcium out there. You can get a lot of calcium from white beans, almonds, leafy greens, and a whole lot more! 

So if you’ve been looking for a way to get more calcium and improve your overall health, make sure to try these foods out and do some more research as to what other ways you can get calcium. 

There are so many ways of getting it out there, you’ll be sure to find one that suits your tastes!

 

What Other Benefits Does Tuna Have?

Aside from having a fair amount of calcium, it is rich in so many other nutrients that are great for the body. 

For starters, tuna has a lot of omega-3 fatty acids. This is found in a lot of fish oils, especially tuna, and has been found to help with a lot of different bodily functions. (3)

Omega-3 fatty acids have been shown to help reduce blood pressure, slow the development of plaque in the arteries, and reduce the likelihood of a stroke.

Aside from being really good for the heart, tuna can also strengthen your bones. This is because, aside from the calcium which is healthy for the bones, tuna also contains Vitamin B, which is a very important component to developing tough and strong bones. 

This could help reduce the risk of future injuries like fractures in the future.

While eating tuna can help with a lot of internal things, it can also help you improve the way you look. If you’ve been looking to lose weight, tuna is a great way of doing that. 

It’s cheap, you can cook it in a lot of tasty ways, and it’s very healthy. Aside from helping with weight loss, tuna is also great for the skin. 

This also comes from a protein in Vitamin B called elastin, which helps your skin look radiant and smooth.

Here is a breakdown of the nutritional benefits of a 4 oz serving of tuna (baked yellowfin fillet):

4 oz of Tuna (Baked Yellowfin Fillet)
Nutrient
DRI/DV
 selenium
223%
 vitamin B3
156%
 vitamin B12
111%
 vitamin B6
69%
 protein
66%
 phosphorus
54%
 vitamin D
23%
 choline
21%
 iodine
15%
 potassium
13%
 vitamin B1
13%
 vitamin B2
12%

It has been reported by researchers that the mineral selenium is found in tuna in a very rare for called selenoneine. Selenoneine, according to researchers, is critical to the health of the fish because it supplies it with antioxidants. 

This gives the fish a level of resilience against free radical damage. Selenoneine is also able to bind itself together with mercury compound in the body of the fish and lower its exposure to various mercury-related challenges.

In a 4-ounce serving of tuna, it is normal to find from 20 to 30 micrograms of selenoneine. 

When you consume tuna, whether canned or uncanned, it is likely that you will be benefiting from this same antioxidant protection. 

It is also important for you to note that tuna will turn out to be a fish that will pose much less of a mercury risk than many have otherwise concluded due to the presence of this rare form of selenium.

Fresh tuna that does not have the reddish color and that is a little more watery and softer in texture when you purchase it may have lower concentrations of selenoneine and selenium. While this is so, more research is needed to understand how the presence of selenium in tuna impacts its appearance and its mercury risk.

 

canned tuna, image

Is Canned Tuna Healthy?

This will obviously depend on what type of tuna you’re getting. But generally, canned tuna contains a lot of nutrients and is more accessible and easier to cook than fresh tuna. (4

If you’re looking for a bit more flavor in the tuna and don’t want to go through the process of combining your own spices and making a sauce, you can always choose canned tuna in oil. 

This isn’t as healthy as canned tuna in water, but it offers a great flavor that is available on the go.

However, if you really want to extract all the health benefits of tuna, it might be best for you to go for tuna in water. 

This is because there’s no added fat or sodium from the salt, and it also gives a lot more flavor options if you choose to add anything to the fish. 

Regardless of whether it’s in oil or water, canned tuna usually retains a lot of the health benefits one would get from fresh tuna without the hassle of cooking and flavoring the fish yourself.

 

Does Canned Tuna Have Calcium?

Canned tuna makes this healthy fish available to all in an easy and hassle-free manner. While we have already established the fact that canned tuna retains its health benefits, you might be wondering if there is still calcium in tuna when it is canned. 

The answer is yes, there are canned tuna products that have as much as 17 milligrams of calcium in a 100-gram serving. Here is a listing of how much calcium can be found in various forms of canned tuna products.

 

  • Tuna (canned, in water, light, drained): 17 milligrams (2% of the Recommended Daily Intake)
  • Tuna (canned, water, white, drained): 14 milligrams (1% of the Recommended Daily Intake)
  • Tuna (canned, water, white, salt-free, drained): 14 milligrams (1% of the Recommended Daily Intake)
  • Tuna (canned, oil, light, drained): 13 milligrams (1% of the Recommended Daily Intake)
  • Tuna (canned, oil, light, salt-free, drained): 13 milligrams (1% of the Recommended Daily Intake)
  • Tuna (canned, water, light, salt-free, drained): 11 milligrams (1% of the Recommended Daily Intake RDA)
 

As you can see from the listing above, light tuna canned in water provides the highest amount of calcium; therefore, if you are trying to have more calcium on a daily basis, you should switch out the tuna that you are currently using for the canned in water option. 

Interestingly, the canned in water variety that is salt-free has the least amount of calcium. While you will be decreasing your sodium intake with that option, you are also getting less calcium.

 

Are Fish High in Calcium?

Fish, and especially canned fish have been cited by many dieticians as one of the greatest sources of calcium. 

Fish such as sardine and salmon are such incredible sources of this bone strengthening nutrient because they have tiny bones that are super soft so that when you eat it, you don’t even notice, but they offer a potent supply of calcium. 

In addition to having a reasonable amount of calcium, these fish are also among the few natural food sources of vitamin D. This is important because calcium and vitamin D together in their recommended amounts can result in great health benefits.

Canned sardine is reported as the fish option with the highest amount of calcium. In a 3 oz serving of canned sardine (with bones) there is approximately 325 milligrams of calcium. This is over 25% of the daily required intake of calcium. 

You would do very well to add sardine to your daily consumption to ensure that you are getting enough calcium.

The fish option that ranks second best is canned salmon (with bones). This is not as impressive as canned sardine (with bones) but it still has enough calcium to maintain a reputation as one of the best fish options for those seeking to meet their calcium needs. 

A 3-oz serving of canned salmon (with bones) has 180 milligrams of calcium. This still covers a reasonable portion of the daily required intake of calcium.

Fish is indeed a tasty way to increase your daily consumption of calcium. The great thing about fish is that it does not pack on too many calories on your body. So, you will be meeting your calcium needs while keeping your weight under some amount of control. 

Add a little canned sardine, canned salmon or canned tuna to your daily eating routine and enjoy the awesome health benefits that come with them.

 

Conclusion

So there you have it. A brief intro to the benefits of tuna. It’s a good source of calcium (though it can’t be one’s only source), and it also has a whole lot to offer with other nutrients including omega-3 fatty acids and Vitamin B. 

So if you’ve been looking to get healthier by eating healthier, adding tuna to your diet will do you a lot of good.

It’s a tasty and easy-to-prepare fish, and above all that, it’s healthy!

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