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Meat and Poultry  / Exotic Meats

Tuna, frigate Nutrition Facts

Tulingan/Tangi/Bonito/Tulingan Lapad/Turingan/AloyMangko/Pirit/Bolis/Lapad/Pidlayan/Mangku
PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Edible Portion: 62%
Calories 119kcal / 2530kcal (4%)

Macronutrients

Total Fat
2.6 g/ 42g (6%)
low
Saturated Fat
0.84 g/ 20g (4%)
low
Unsaturated Fat
1.3 g
Total Carbohydrates
0 g/ 348g (0%)
Dietary Fiber
0 g/ 20g (0%)
Sugar
0 g/ 63g (0%)
free
Protein
24 g/ 71g (33%)

Vitamins

Vitamin A
4.5 mcg RAE/ 700mcg RAE (0.64%)
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0.26 mg/ 1mg (21%)
source
Vitamin B2
0.24 mg/ 1mg (18%)
source
Vitamin B3
14.7 mg NE/ 16mg NE (91%)
high

Minerals

Calcium
41 mg/ 750mg (5%)
Iron
1.2 mg/ 12mg (10%)
Phosphorus
248 mg/ 700mg (35%)
high
Sodium
73 mg/ 1500mg (4%)
low
Allergen Info
Fish
What is this food?
AI-assisted
Tuna (frigate tuna) — a lean protein food. For every 100g, it has about 119 kcal, 2.6g total fat (with 0.84g saturated fat), and 0g carbs and 0g fiber.
Why it matters to health
AI-assisted
Tuna helps support your daily protein needs, which is important for building and maintaining muscles and keeping you full between meals. It also has low carbohydrates, so it fits well with balanced Filipino meals like rice + ulam. On the other hand, it still contains some saturated fat and sodium (about 73mg per 100g), so it’s best to pair it with fiber-rich sides (like vegetables) and avoid going overboard with salty preparations.
Healthier tips
AI-assisted
For your 3 meals + 1–2 snacks a day:
  • Use tuna as your main protein for lunch or dinner (about 1 palm-sized serving per meal).
  • Pair with 1–2 cups of non-starchy vegetables (e.g., kangkong, ampalaya, talong) and a reasonable serving of rice if you eat it.
  • Choose less salty cooking methods: steam, grill, or sauté with herbs and aromatics instead of heavy soy/salty seasoning.
  • If using canned tuna, rinse briefly and check the label for sodium.
    • Common Filipino dishes
    Tuna sisig, Tuna patties, Tuna kinilaw, Tuna sinigang, Tuna omelet, Tuna adobo
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    Disclaimer
    Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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