Glossary - Ingredients

Canned Tuna

Tuna that has been steamed and loosened, then preserved in oil or water in cans

What is canned tuna ?

Canned tuna（ツナ缶 in Japanese) is made by steaming tuna or bonito, preserving it in oil or water, then canning it. It comes in various forms, such as in blocks, chunks that are convenient to cook with, and flakes that can be sprinkled directly on salads, etc. The umami in fish meat and its plain flavor make it great for various cooking such as salads, sushi, simmered dishes, stir-fries, and more. Canned tuna is not limited to just Japanese cuisine. It is used in Western cuisine and many other dishes as well! Generally salt is added to tuna, but there are also varieties with no salt added or flavored with other seasonings.

Nutrition facts

Canned tuna in water is a high-protein food that is low in calories and fat, with about 100 kcal per 100g. It is also rich in DHA and EPA, which are omega-3 fatty acids that support heart and brain health. Canned tuna in water has a higher DHA and EPA content than canned tuna in oil. Both canned tuna in water and canned tuna in oil contain vitamin D, which promotes calcium absorption that is necessary for bone health, thereby effective in preventing osteoporosis. Vitamin D is also involved in regulating immune function, and it is thought that increasing the concentration of vitamin D in the blood can prevent various diseases. In addition, both tuna in water and tuna in oil contain a lot of vitamin B12, which help energy metabolism, recovery from fatigue, and play a role in maintaining the health of the nervous system.
DHA and EPA are easily oxidized and sensitive to high temperatures, so to effectively take in their nutrients, it is best to eat canned tuna in dishes that do not involve high temperatures or long periods of heating. One example is using it as a salad topping.

Storage to prevent food loss

Just like other canned foods, canned tuna can be stored for a long time at room temperature before opening. After opening, canned tuna can be transferred to a storage container and refrigerated for 2 to 3 days, or frozen for about 1 month.

Trivia

Canned tuna has a plain flavor much like chicken, making it a great alternative for chicken. Steamed tuna preserved in water has approximately the same calories and protein content as chicken tenderloin.