1. Tuna is an excellent source of selenium, vitamin B3 (niacin), vitamin B12, vitamin B6, and protein. Canned tuna is an easy way to get in vitamin D. Its longer shelf life makes it a great pantry staple to throw into meals as a fabulous source of protein, too. Since tuna also contains a lot of lean protein, it ⦠However, vitamin A can be toxic in high amounts. The nutritional vitamin d content can be scaled by the amount in grams, oz or typical serving sizes. However, some types of fish pose less risk than others. Cod liver oil is likewise a fantastic source of vitamin A, with 150% of the DV in just one teaspoon (4.9 ml). This small fish is also one of the best sources of vitamin D. Fresh Atlantic herring provides 216 IU per 3.5-ounce (100-gram) serving, which is 27% of the DV (8). Vitamin D is the only nutrient your body produces when exposed to sunlight. Canned tuna contains 268 IU of vitamin D per serving. Vitamin D helps the intestine absorb nutrients, prevents osteomalacia and rickets, regulates blood pressure, and assists in the absorption of calcium in the body, that prevents osteoporosis or arthritis. 100 grams of Tuna Fish contains 5.7 micrograms of Vitamin D, thatâs the 57% of the daily recommended value for an adult. One cup (237 ml) of fortified orange juice with breakfast can start your day off with up to 100 IU of vitamin D, or 12% of the DV (40). Using the list below for the 6 different tuna nutrition entries in our database, the highest amount of vitamin d is found in Fish, tuna, light, canned in oil, drained solids which contains 269 IU of vitamin d per 100g. However, eggs from hens raised outside or fed vitamin-D-enriched feed contain much higher levels. Many people enjoy canned tuna because of its flavor and easy storage methods. Welcome to the nutritional vitamin d content in 6 different types of tuna, ranging from 269 IU to 47 IU per 100g. All Rights Reserved. Contact Fresh, wild-caught tuna is the most nutritious. Vitamin D is a group of fat-soluble secosteroids responsible for increasing intestinal absorption of calcium, magnesium, and phosphate, and many other biological effects. Getting enough of both vitamin D and calcium is crucial to maintaining bone health and protecting against disorders like osteoporosis, a condition that is characterized by weak, brittle bones (44). Tuna contains high concentrations of vitamin B12, especially in the muscles right beneath the skin, which are known as dark muscles . However, up to 50% of the world’s population may not get enough sun, and 40% of U.S. residents are deficient in vitamin D (1, 2). Tinned tuna is a good source of dietary Vitamin D and is a convenient choice for lunch on-the-go. Other names for yellowfin tuna include ahi and Allison tuna. Tuna is a good source of vitamin D, which helps the body absorb calcium and phosphorous from your food, thereby laying the foundation for strong bones. Still, one serving of farmed salmon provides about 250 IU of vitamin D, or 32% of the DV (6). For instance, light tuna is typically a better choice than white tuna â itâs considered safe to eat up to 6 ounces (170 grams) per week. We also give a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on the 6 types of tuna. Tuna is a great source of vitamin Dâsomething just about everyone needs right about now. However, certain brands are treated with ultraviolet (UV light). As a fat-soluble vitamin, vitamin D is found in relatively significant quantities in fatty fish, including salmon, sardines and tuna. Tuna. Below is a summary list for the top five tuna items ranked by the amount or level of vitamin d in 100g. Among all the types of fish you can eat, trout is one of the best sources of vitamin D. Just 3 ounces of farmed and cooked rainbow trout contains 645 IUs of vitamin D, or 16.2 micrograms. This makes getting enough of both vitamin D and calcium crucial to maintaining bone health and preventing osteoporosis. Vitamin D levels in egg yolk depend on sun exposure and the vitamin D content of chicken feed. Some studies have found even higher levels in wild salmon — up to 1,300 IU per serving (6, 7). Some of the vitamins found in Tuna Fish are: Vitamin B-12 (9.43 mg), Vitamin B-3 (8.65 mg) and Vitamin D (5.7 µg). If it builds up in your body, it can cause serious health problems (16). About us | Tuna. One cup (237 ml) typically contains 107–117 IU of vitamin D, or 13–15% of the DV (35, 36). That’s a whopping 7 times the DV (26). Below, is the top 6 food items shown in the vitamin d chart. On average, wild-caught salmon packs 988 IU of vitamin D per 3.5-ounce (100-gram) serving, or 124% of the DV. This is partly because people spend more time indoors, wear sunblock outside, and eat a Western diet low in good sources of this vitamin. Cod liver oil is a popular supplement. 5. If fresh fish isn’t your thing, pickled herring is also a good source of vitamin D, providing 112 IU per 3.5-ounce (100-gram) serving, or 14% of the DV. Sitemap | Try it as a topping for a jacket potato, or as part of a healthy salad. That’s 124% and 32% of the DV, respectively. Choose light tuna and eat 6 ounces (170 grams) or less per week to prevent methylmercury buildup. Nutrient deficiencies may occur with almost every nutrient, but some are more likely than others. Fish, tuna, yellowfin, fresh, cooked, dry heat : 82IU 4. Want to use it in a meal plan? According to the NIH, 3 oz of canned tuna in water contains 154 IU of vitamin D. The affordable cupboard staple is great for easy lunches like a classic tuna sandwich or tuna salad. Here are 7 healthy foods that are high in vitamin D. Salmon is a popular fatty fish and great source of vitamin D. According to the United States Department of Agriculture (USDA) Food Composition Database, one 3.5-ounce (100-gram) serving of farmed Atlantic salmon contains 526 IU of vitamin D, or 66% of the DV (5). Vitamin D is an important nutrient that may also have benefits for weight loss. Nutrition Facts for 100g Daily values based in a diet 2,000 kcal Vitamin D is produced in your body when the sunâs ultraviolet rays hit your skin, and the recommended daily allowance (RDA) of vitamin D is 600 international units (IU), which is ⦠For example 100g of Fish, tuna, fresh, bluefin, raw contains 227 IU of vitamin d. However, there are other factors to consider when you are assessing your nutritional requirements. It is also high in other nutrients, such as vitamin A and omega-3 fatty acids. Also on benefits banana have this for human. Foods such as cow’s milk, soy milk, orange juice, cereals, and oatmeal are sometimes fortified with vitamin D. These contain 54-136 IU per serving. Tuna also contains healthy omega 3 essential fatty acids DHA and EPA. This is one of the most common nutrient deficiencies in the world.