The calorie content of 555 tuna flakes depends entirely on the specific product variant. The 'in oil' version has a higher calorie and fat content due to the oil it is packed in, whereas other flavors like 'hot and spicy' incorporate additional ingredients that also affect the total caloric value. Understanding these differences is key for anyone tracking their nutritional intake.
555 Tuna Flakes in Oil
One of the most common varieties is the 555 Tuna Flakes in Oil. For this product, a standard 56-gram serving contains 80 calories. The nutritional breakdown for this particular variety is heavily weighted toward fat, which accounts for 80% of the calories, with protein making up the remaining 20%. It is important to note that this is based on a drained serving, and consuming the oil will increase the total caloric intake.
Nutritional breakdown per 56g serving (in oil):
- Calories: 80
- Total Fat: 7g
- Saturated Fat: 4g
- Protein: 4g
- Carbohydrates: 0g
- Sodium: 320mg
555 Hot and Spicy Tuna Flakes
For those who prefer a bit of heat, the Hot and Spicy variant offers a different nutritional profile. A 3oz (approximately 85g) serving of 555 Hot and Spicy tuna flakes contains 100 calories. The added seasonings and flavorings, including spices, chili, and sugar, contribute to a higher carbohydrate and overall calorie count compared to the basic 'in oil' version. This product is also fortified with Vitamin D.
Nutritional breakdown per 3oz (85g) serving (hot and spicy):
- Calories: 100
- Total Fat: 7g
- Carbohydrates: 4g
- Protein: 6g
- Sodium: 500mg
- Sugar: 3g
Comparison: 555 Tuna Flakes in Oil vs. Hot and Spicy
| Feature | 555 Tuna Flakes in Oil (per 56g) | 555 Hot and Spicy Tuna Flakes (per 85g) |
|---|---|---|
| Calories | 80 kcal | 100 kcal |
| Protein | 4g | 6g |
| Total Fat | 7g | 7g |
| Carbohydrates | 0g | 4g |
| Sugar | 0g | 3g |
| Sodium | 320mg | 500mg |
Note: Serving sizes differ between the two products, so direct comparison of total nutrient values is not exact. The Hot and Spicy serving is about 50% larger.
Key takeaways from the comparison:
- The 'in oil' version is very low in carbohydrates and is a good option for ketogenic or low-carb diets.
- The 'hot and spicy' variety, despite having more calories and a larger serving size, contains more protein and includes a higher carbohydrate content from the added sauce and sugar.
How the preparation method affects calories
For those mindful of their calorie intake, the preparation of canned tuna is just as important as the type of tuna itself. When draining canned tuna packed in oil, you can significantly reduce the fat and calorie content. Conversely, using the oil in a recipe will increase the total calories.
Steps to reduce calories:
- Drain the oil: Use a fork to press down on the tuna flakes and pour out as much oil as possible. This is the simplest way to reduce fat and calories.
- Rinse with water: For even more calorie reduction, rinse the drained tuna flakes with cold water before use. This will wash away residual oil.
- Opt for water-packed tuna: If available, choosing tuna flakes packed in water is the most direct way to minimize fat and calories from the outset.
Conclusion
While a 56g serving of the standard 555 Tuna Flakes in Oil contains 80 calories, the final calorie count for any meal depends on the specific product variant, portion size, and preparation method. Flavored options like Hot and Spicy or Afritada have different nutritional profiles due to added ingredients. For the lowest calorie option, the 'in oil' version, when fully drained, is the best choice. Consumers should always check the nutritional information on the packaging of their specific product to get the most accurate details for their dietary needs.
References
- Eat This Much, "555 Tuna Flakes In Oil Nutrition Facts".
- Eat This Much, "555 Hot And Spicy Tuna Flakes Nutrition Facts".
- Eat This Much, "555 Tuna Flakes In Oil Nutrition Facts".
