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Canned Tongol Tuna in Water, Drained

Canned Tongol Tuna in Water, Drained

EverydayCannedDrained

Canned Tongol tuna in water (drained) is a lean, shelf-stable seafood product sourced from Thunnus tonggol, a smaller tuna species prized for its mild flavor and lower mercury content compared to larger tuna varieties. The water-canning and draining process reduces fat and calorie content while preserving high-quality protein, making it a practical choice for salads, sandwiches, and grain bowls. This preparation retains the fish’s firm texture and subtle briny notes without added oils or seasonings.

Macro Impact

A 3 oz serving contains 99 calories, 22g protein, 0g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 99 calories?
Walking3.5 mph, moderate pace
23 min
YogaModerate effort, gentle pace
17 min
SwimmingModerate effort, freestyle
13 min
Biking12-14 mph, moderate effort
10 min
StairsStair climbing, moderate pace
11 min
Running5 mph (12 min/mile)
8 min

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories99
% Daily Value*
Total Fat0.8g
1%
Saturated Fat0.3g
1%
Trans Fat0g
Polyunsaturated Fat0.3g
Monounsaturated Fat0.3g
Cholesterol34mg
11%
Sodium272mg
12%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein22g
Vitamin D3mcg
13%
Calcium9mg
1%
Iron1mg
6%
Potassium230mg
5%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
0 / 275 g
0%
Fiber
0 / 28 g
0%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
1 / 78 g
1%
Monounsaturated
0 / 31 g
1%
Polyunsaturated
0 / 23 g
1%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
34 / 300 g
11%
Omega 3
0 / 5 g
5%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
22 / 80 g
28%
Amino Acids
Histidine
1 / 3 g
17%
Isoleucine
1 / 2 g
71%
Leucine
2 / 3 g
61%
Lysine
2 / 2 g
79%
Methionine
1 / 1 g
51%
Phenylalanine
1 / 2 g
49%
Threonine
1 / 1 g
76%
Tryptophan
0 / 0 g
94%
Valine
1 / 2 g
55%
Arginine
2 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
4 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
3%
Riboflavin, B2
0 / 1 mg
7%
Niacin, B3
10 / 15 mg
68%
Pantothenic Acid, B5
0 / 5 mg
7%
Pyridoxine, B6
0 / 1 mg
33%
Biotin, B7
3 / 30 mcg
9%
Cobalamin, B12
3 / 2 mcg
106%
Folate
5 / 400 mcg
1%
Vitamin A
4 / 800 mcg
1%
Vitamin C
0 / 83 mg
0%
Vitamin D
3 / 15 mcg
17%
Vitamin E
0 / 15 mg
3%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
9 / 1k mg
1%
Copper
0 / 1 mg
5%
Iron
1 / 13 mg
8%
Magnesium
26 / 370 mg
7%
Manganese
0 / 2 mg
0%
Phosphorous
204 / 700 mg
29%
Potassium
230 / 3k mg
8%
Selenium
77 / 55 mcg
139%
Sodium
272 / 2.3k mg
12%
Zinc
0 / 10 mg
4%
Chromium
0 / 30 mcg
0%
Molybdenum
2 / 45 mcg
4%
Iodine
60 / 150 mcg
40%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
60 g
Caffeine
0 mg
Choline
55 mg
Taurine
43 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Fish, tuna, light, canned in water, drained solids. USDA Foundational Foods. FDC ID 334194.
  2. 2.Fish, tuna, light, canned in water, without salt, drained solids. USDA Standard Reference, Legacy. Food ID 171986.
  3. 3.Fish, tuna, light, canned in water, drained solids (Includes foods for USDA's Food Distribution Program). USDA Standard Reference, Legacy. Food ID 173709.
  4. 4.Fish, tuna, light, canned in water, drained, salted. Canadian Nutrient File. Food ID 3081.
  5. 5.Fish, tuna, light, canned in water, drained, unsalted. Canadian Nutrient File. Food ID 3131.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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