Pan Seared Tuna Recipe
Pan Seared Tuna has a average-calorie, low-carb, high-fat and very high-protein content. It is a good source of Iron.
The food contains 7g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 28.2 gms of protein, it is very high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons. It's average MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".
It gives a good yield of Iron at 6.41 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong.
Ideally consumed as a Main Dish.
Based on the composite nutritive standing Pan Seared Tuna has been given a composite ranking of 75, and in moderation.
Calorie Breakdown
| Calories from Protein | 37% | |
| Calories from Fat | 53% | |
| Calories from Carbs | 9% |
Why this is good for you
- Very high in Protein
- Very high in Iron
- Very low in Sodium
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 90 IU | 1.8% | ||
| Vitamin C | 2.1 mg | 3.5% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 0.08 mg | 0.27% | ||
| Thiamin | 0.06 mg | 4.3% | ||
| Riboflavin | 0.04 mg | 2.6% | ||
| Niacin | 0.66 mg | 3.3% | ||
| Vitamin B6 | 0.06 mg | 3.1% | ||
| Folate | 0.8 mcg | 0.2% | ||
| Vitamin B12 | 0 mcg | |||
| Pantothenic Acid | 0 mg |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 136 mg | 13.6% | ||
| Iron | 6.4 mg | 35.6% | ||
| Magnesium | 48.4 mg | 12.1% | ||
| Phosphorus | 62 mg | 6.2% | ||
| Potassium | 232.5 mg | 6.6% | ||
| Sodium | 2 mg | 0.1% | ||
| Zinc | 0.54 mg | 3.6% | ||
| Copper | 0.14 mg | 7% | ||
| Manganese | 0.7 mg | 35.2% | ||
| Selenium | 0.35 mcg | 0.5% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 7 g | 2.3% | ||
| Dietary Fiber | 3.5 g | 14% | ||
| Sugars | 0.1 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 28.2 g | 56.4% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 17.8 g | 27.4% | ||
| Saturated Fat | 2.1 g | 10.5% | ||
| Monounsaturated Fat | 11.4 g | |||
| Polyunsaturated Fat | 2.3 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 308 Calories from Fat 0
% Daily Value *
Total Fat 17.8 g 27.4%
Saturated Fat 2.1 g 10.5%
Trans Fat
Cholesterol 60 mg 20%
Sodium 2 mg 0.1%
Total Carbohydrates 7 g 2.3%
Dietary Fiber 3.5 g14%
Sugars 0.1 g
Protein 28.2 g 56.4%
Vitamin A 1.8% Vitamin C 3.5%
Calcium 13.6% Iron 35.6%
*Based on a 2000 Calorie diet
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