A Detailed Look at the Nutritional Breakdown
The 110 calories found in a single 2.6 oz pouch of Tuna Creations Herb & Garlic are derived from a balanced mix of macronutrients. This makes it a popular choice for those seeking a quick, protein-rich addition to their meals without a heavy calorie load. The specific nutritional content can vary slightly depending on the data source, but the general breakdown remains consistent.
Macronutrients per Pouch
- Calories: 110 kcal
- Protein: 15g to 16g
- Total Fat: 4g
- Saturated Fat: 0.5g
- Carbohydrates: 2g to 3g
- Dietary Fiber: 0.5g
- Sugars: 1g
Key Micronutrients and Sodium
Beyond the primary macronutrients, the herb and garlic tuna pouch also contains important vitamins and minerals, along with a notable amount of sodium.
- Sodium: 390mg (around 17% of the Daily Value)
- Cholesterol: 30mg
- Omega-3s: A natural source of healthy Omega-3 fatty acids, with some sources citing 170mg of combined EPA and DHA.
- Vitamin B12: A potent source, sometimes providing 80% or more of the Daily Value.
- Niacin (B3): Often provides a significant percentage of the Daily Value.
- Selenium: High levels are typically found in tuna.
Comparison with Other Tuna Products
To understand how the herb and garlic pouch fits into a balanced diet, it is useful to compare it with other varieties. The added oil and seasonings are what primarily differentiate its nutritional profile from plain tuna stored in water.
| Feature | Tuna Creations Herb & Garlic | StarKist Albacore White Tuna in Water (2.6 oz pouch) |
|---|---|---|
| Calories | 110 | 80 |
| Protein | 15-16g | 17g |
| Total Fat | 4g | 0.5g |
| Carbohydrates | 2-3g | 0g |
| Sodium | 390mg | Similar, though variations exist |
| Key Differences | Higher fat and calories due to oil and seasonings; distinct flavor. | Lower in calories and fat; cleaner, more neutral flavor. |
Flavor vs. Calories: Making the Right Choice
For those managing their caloric intake, the 30-calorie difference between the herb and garlic pouch and plain tuna might be a deciding factor. However, the flavored option provides a convenient, ready-to-eat meal without needing extra ingredients for taste. The decision often comes down to personal preference and how the pouch is being used. For a low-calorie, high-protein base for salads or sandwiches, the in-water version is superior. For a standalone, flavorful snack, the herb and garlic is a perfect tear-and-go option.
Versatile Meal Ideas Using Herb and Garlic Tuna
This pouch is designed for convenience, but its versatility goes far beyond just eating it straight from the package. Here are some quick and easy ways to enjoy Tuna Creations Herb & Garlic:
- Quick Salad Topper: Add it to a bed of mixed greens, cherry tomatoes, and cucumbers for a Mediterranean-style salad.
- Effortless Wraps: Combine the tuna with some low-fat Greek yogurt and fresh spinach, then roll it into a whole-wheat tortilla.
- Cracker Snack: Serve it on whole-grain crackers with some sliced avocado for a satisfying and healthy snack.
- Light Pasta Dish: Toss the tuna with some whole-wheat pasta, steamed vegetables, and a squeeze of lemon juice.
- Stuffed Bell Peppers: Mix with a little cooked quinoa and stuff it into a bell pepper half for a protein-packed meal.
Health Considerations for Flavored Tuna
While convenient, it's important to be mindful of some nutritional aspects. The sodium content is relatively high for a single serving, so those on a low-sodium diet should factor this in. The ingredients also include wheat flour and soy-derived components, which is crucial for individuals with specific allergies or dietary restrictions.
Conclusion
In summary, a single 2.6 oz pouch of Tuna Creations Herb & Garlic provides 110 calories, making it a low-calorie, high-protein snack or meal addition. Its rich flavor comes from added oil and seasonings, which slightly increases its fat and calorie count compared to plain tuna in water. By understanding the full nutritional profile, you can easily integrate this tasty and convenient product into a variety of balanced meals and snacks.
For more product information, you can visit the official StarKist website. StarKist.com
A Note on Dietary Planning
For most individuals, including this flavorful tuna pouch as part of a balanced diet is a perfectly healthy choice. It provides essential protein and Omega-3 fatty acids that are beneficial for overall health. As with any pre-packaged food, moderation is key, especially for those watching their sodium intake.
