Canned tuna is one of the most commonly consumed types of fish worldwide. It is relatively inexpensive and keeps for quite a while in the store-room, making it a convenient protein meal when you need a quick snack. Eating either canned or fresh tuna fish provides you with a number of essential nutrients and can have a range of health benefits.
A three- ounce serving of chunk light tuna canned in water contains 98 calories, 21 grams of protein and 0.8 grams of fat, making it a great choice for those who look for a protein source with low fat. This serving of tuna also provides 11.4 milligrams of niacin; 2.4 micrograms of vitamin B 12; 155 international units of vitamin D; 0.4 milligrams of vitamin B-6 and 140 milligrams of phosphorus. The same-sized serving of fresh blue fin tuna provides you with more of some vitamins and minerals, but also contains more calories and fat. It contains 157 calories, 26 grams of protein and 5.4 grams of fat and provides 10 milligrams of niacin, 9.4 micrograms of vitamin B-12, 0.5 milligrams of vitamin B-6 and 278 milligrams of phosphorus. Although it does not contain significant amounts of vitamin D, it contains 2,141 international units of vitamin A.