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Meat and Poultry  / Exotic Meats

Tuna, yellow-fin, dried Nutrition Facts

Tambakol, daing
PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Edible Portion: 94%
Calories 230kcal / 2530kcal (9%)

Macronutrients

Total Fat
1.3 g/ 42g (3%)
low
Saturated Fat
0.46 g/ 20g (2%)
low
Cholesterol
103 mg/ 300mg (34%)
Unsaturated Fat
0.7 g
Total Carbohydrates
0 g/ 348g (0%)
Dietary Fiber
0 g/ 20g (0%)
Sugar
0 g/ 63g (0%)
free
Protein
54.5 g/ 71g (76%)

Vitamins

Vitamin A
3.75 mcg RAE/ 700mcg RAE (0.54%)
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0.08 mg/ 1mg (6%)
Vitamin B2
0.09 mg/ 1mg (6%)
Vitamin B3
58.6 mg NE/ 16mg NE (366%)
high

Minerals

Calcium
264 mg/ 750mg (35%)
high
Iron
4 mg/ 12mg (33%)
source
Phosphorus
449 mg/ 700mg (64%)
high
Sodium
5916 mg/ 1500mg (394%)
Allergen Info
AI-assisted
Fish
What is this food?
AI-assisted
Dried yellow-fin tuna (yellow-fin tuna that’s been dried). It’s a protein-rich food, usually eaten in small portions because it’s also salty.
Why it matters to health
AI-assisted
Why it’s good: Tuna provides protein to help build and maintain muscles, and it has cholesterol naturally found in animal foods. What to watch: This dried version is high in sodium (about 5,916 mg per 100 g), which can be a concern if eaten often or in big portions. It also has saturated fat (0.46 g) and cholesterol (103 mg), so pairing it with plenty of vegetables and choosing smaller servings helps keep your overall intake balanced.
Healthier tips
AI-assisted
  • Portion first: Use small servings (think a few tablespoons to a palm-sized portion) especially if you eat it as a snack or with rice.
  • Balance your plate: Pair with vegetables (like ensaladang gulay, kangkong, or mixed veggies) and add a sensible amount of rice or root crops for energy.
  • Manage salt: If your dried tuna is very salty, try soaking briefly and draining well (then taste before cooking/adding more salt).
  • Frequency: Don’t make it a daily habit; rotate with other protein sources (fish, eggs, chicken, tofu) across your 3 meals and 1–2 snacks.
  • Pair smart: Combine with foods high in potassium and fiber (vegetables, fruits) to support overall heart health.
Everything is okay in the right amount—so enjoy it while keeping sodium and saturated fat in check.
Common Filipino dishes
Tuna flakes (tuna giniling), dried tuna with garlic rice, tuna sisig, tuna sinigang, tuna omelet
Images
Food
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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