Diet Bites Logo

Tuna, the Fishy Difference

Written by Sky Taylor, Diet Bites

Tuna is a super food and can assist in helping the dieter reach their weight loss goals....

Tuna lovers should be avoiding oil slicks as they swim towards optimum health.

Just look at what a bath in oil can do to a perfectly good diet-wise food:

Tuna, light, canned in oil, 3 ounces: 168 calories, 6.98 fat grams

Tuna, light, canned in water, 3 ounces: 99 calories, 0.70 dietary fat grams

Diet Bites has detailed nutrition facts for many species of tuna located here.

Keep in mind that the fat and calorie content listed above is based on drained tuna, without the liquids.

Although there aren't many extra calories in the drained portion of the water-packed tuna, the oil-packed tuna packs a hefty amount of additional calories when it goes undrained and can more than double the calories. 

Therefore, if you must have tuna packed in oil, be sure to drain thoroughly before ingesting.

As a note, about 1.3 grams of the total fat content in the oil-packed tuna is derived from saturated fat.

Diet Recipes for Tuna

Tuna is one of the most common foods among dieters but the dieter can become bored quite quickly when it comes straight from the can and onto the saltine cracker.

Let's see what tasty low calorie recipes we can make with tuna. In these recipes, we'll opt for the lower calorie light tuna - or the albacore tuna.

Tuna Patties Recipe

The Recipe Ingredients
1 Can of Tuna
12 Saltine Crackers, Crumbled
1 Egg
1/2 Cup of Flour + 1 Teaspoon Baking Powder
1 Teaspoon, Dried Parsley
1 Tablespoon of Miracle Whip Light
Optional: Salt, Pepper, Dash of Celery Seeds

Take one small can of light tuna packed in water and transfer it to a bowl. No need to drain the tuna as the liquid will add flavor to the recipe. Add one egg, 1/2 cup of all-purpose flour, 1 teaspoon of baking powder, a teaspoon of dried or fresh parsley, the crushed crackers, salt and pepper to the tuna and stir until moist. You can also add a Tablespoon of Miracle Whip Light and a dash of celery seeds if you wish - but on a dash.

Spray a non-stick pan with cooking spray. Next, add two Tablespoons of cooking oil. This will add about 240 calories to the recipe - but take note that some oil will be left behind.

Using a large spoon, transfer the batter to the warm (but not hot) pan. Cook until golden on one side, then turn and cook until golden on the other. To make the turning process easier, you can spray your spatula or spoon with cooking spray. Be sure to spray away from the flames and heat.

Tuna & Noodles Recipe

While losing weight it's a great idea to prepare a large batch of your favorite pasta (noodles, spaghetti, etc.) and store it in your fridge for easy use.

When we're ravenous, we're more apt to grab that unhealthy something or another and before we know what's happened, we've fallen out of the Diet Saddle - but most dieters don't find enough motivation to get right back on the horse and try again.

Therefore, having healthier foods which you can prepare quick meals from is essential when dieting to avoid binge.

Tuna & Noodles Recipe Ingredients

3 Ounces Tuna
1 cup of Noodles
Selection of sauteed vegetables: mushrooms, parsley, or summer squash.
Optional Ingredients: Black Olives, Pimentos
Light Margarine, Skim Milk, Salt, Pepper

How to Prepare

To prepare this diet recipe, take three ounces of drained tuna that has been packed in water and mix it with 1 cup of your favorite noodles. We're now at about 300 calories.

From here you can add sauteed mushrooms, a few black olives, pimentos, fresh parsley - anything that you wish that pairs well with the tuna and noodles.

For a basic tuna noodle, simply add tuna and noodles together and place into microwave until warm. You can add a splash of skim or reduced fat milk if you wish.

After heating, add a serving of light margarine for an additional 40 calories.

Enjoy with a slice of crusty bread and a glass of unsweetened tea. You'll even have room to enjoy a cup of fresh strawberries (45 calories) with light whipped cream (15 calories).

Related Articles

Why Am I Fat? Why Am I Overweight?

Calorie Burn Charts | Body Fat Index

Diet Bites | Disclaimers

Diet Bites is a Trademark