One 80-gram package of sgocciolato Tonno Rio Mare has about the same number of calories as an egg but almost twice as much protein.
One 80-gram can of drained Rio Mare Tuna in Olive Oil has about the same number of calories as an egg, but it has almost twice as much protein. A dinnertime alternative to a fried egg.
There are about the same number of calories in one 80-gram can of drained Rio Mare Tuna in Olive Oil as in half a beef sausage. It has twice as much protein and half as much fat. A healthier snack or sandwich!.
56 grams of drained Rio Mare Tuna contain 63% less salt than 50 grams of beef ham. Ideal for those who want to limit their salt intake.
Rio Mare Tuna Leggero has 60% fewer calories and 27% less fat than mozzarella. Ideal for a light, tasty lunch break!.
When it comes to protein, half a banana is only a tenth as good as an 80-gram can of drained Rio Mare in Brine. An alternative for athletes who snack on bananas.
One 80-gram can of drained Rio Mare tuna in olive oil has the same number of calories as thirty-five grams of Parmesan cheese, but it has less fat. It can be eaten instead of a Parmesan cheese snack by athletes who want to recover from a hard workout.
One 160-gram can of Rio Mare SALATUNA Mexican Recipe has the same number of calories as a 150-gram pizza slice and twice as much protein. A nourishing lunch break option containing all the good fats of olive oil!.
The amount of protein in a 160g can of Rio Mare SALATUNA Mexican Recipe is double that of a 130g slice of focaccia bread. A nourishing lunch break option containing all the protein of legumes and tuna!.
One 160-gram can of Rio Mare SALATUNA Mexican Recipe has about the same amount of protein and fats as a 50-gram slice of bread with 80 grams of spreadable cheese on top. A tasty, nourishing lunch break option, containing all the protein of tuna!.
One 160-gram can of Rio Mare SALATUNA Mexican Recipe has the same amount of fats as an 80-gram salad with bread and mozzarella (10 grams of olive oil, 60 grams of tomatoes, 100 grams of mozzarella, and 40 grams of bread), but twice as much protein.
One portion (120g) of drained Mackerel Fillets in Extra Virgin Olive Oil has 30% more protein than a 50g portion of dried meat and 30% less salt. The perfect solution for a practical, tasty, nutrient-rich main course – essential for wellbeing.
In terms of calories, 1 125g can of drained Rio Mare Mackerel Fillets in Olive Oil is the same as 2 slices of beef ham. It has 3 times less fat and 3 times more protein. More filling, more slimming!.
Three slices of beef ham have the same number of calories as one 125-gram can of drained Rio Mare Mackerel Fillets in olive oil. However, the salmon has three times more protein and three times less fat. More filling, more slimming!.
One 125-gram can of drained Rio Mare Mackerel Fillets in Olive Oil has the same number of calories as a 96-gram piece of veal, but it has more protein and less fat. A healthy alternative to your standard slice of veal!.
Unique taste, high quality and practicality in one product. Rio Mare canned tuna is a precious source of proteins, vitamins and minerals.
Try canned mackerel from Rio Mare. It’s a great way to get all the health benefits of blue fish without having to cook it.
Rio Mare is one of the most popular canned tuna brands worldwide. But is it a healthy choice compared to other canned tunas? As a nutritionist, I frequently get asked if Rio Mare tuna is good for you. Here’s an in-depth look at the nutritional value, ingredients, sustainability, and health impacts of Rio Mare tuna.
An Overview of Rio Mare Tuna
Rio Mare is an Italian company that produces canned tuna, sardines, mackerel, salmon, and other seafood. Their tuna comes in several varieties:
- Chunk light tuna in water or olive oil
- Solid white albacore tuna in water or olive oil
- Flavored tuna packs with additions like lemon, chili, or capers
- Pouch tuna
Rio Mare uses various tuna species including skipjack, yellowfin, and albacore. They source tuna from fishing zones around the world, including the Atlantic, Pacific, and Indian Oceans.
Nutritional Profile of Rio Mare Tuna
Here is the basic nutritional information for a serving of Rio Mare chunk light tuna in water:
- Calories: 70
- Fat: 1g
- Saturated Fat: 0g
- Sodium: 250mg
- Carbs: 0g
- Protein: 15g
Rio Mare tuna is high in protein and low in fat, carbs, and calories. Protein is important for building and repairing muscle as well as keeping you full The tuna provides omega-3 fatty acids EPA and DHA, which are beneficial for heart and brain health
However, Rio Mare tuna contains a moderate amount of sodium. The olive oil-packed version has added calories and fat from the oil. Overall, the basic nutrition facts of Rio Mare tuna are comparable to most other canned tuna brands.
Ingredients in Rio Mare Tuna
Rio Mare tuna contains just a few main ingredients
- Tuna
- Water or olive oil
- Salt
- Occasional additions like lemon juice or spices for flavored varieties
The short ingredient list is a good sign that the tuna contains minimal processing and additives. Some tuna brands contain vegetable broth, soybean or sunflower oil, preservatives, colors, or flavors. Rio Mare seems to keep it simple.
Health Benefits of Rio Mare Tuna
Here are some of the main health benefits that Rio Mare tuna provides:
- High-quality protein for muscle tissue
- Omega-3 fatty acids EPA and DHA
- Vitamins and minerals like B12, niacin, selenium
- Low mercury levels compared to some tuna species
- Convenient and versatile canned protein source
Eating seafood like tuna 1-2 times per week is part of a healthy diet. The key is choosing sustainable and low mercury varieties like skipjack and albacore.
Possible Drawbacks of Rio Mare Tuna
A few things to keep in mind when consuming Rio Mare tuna:
- Sodium content is moderate, at 250mg per serving
- Lacks vitamin D compared to salmon or sardines
- Trace amounts of mercury and other heavy metals
- Sustainability practices are unclear
To limit sodium, choose the no salt added or flavored tuna packs. Eat a variety of seafood, not just tuna, for an array of nutrients. And, vary your protein sources to minimize exposure to mercury.
Is Rio Mare Tuna Sustainable?
Rio Mare claims to use responsible fishing practices to provide sustainable seafood. However, there is limited information about the specifics of their sustainability efforts. Rio Mare tuna is not Marine Stewardship Council (MSC) certified. And they do not carry the labels from organizations like Friends of the Sea that indicate sustainable sourcing has been verified.
Some concerning practices have been noted, like using purse seine nets to catch tuna which can affect dolphins and other marine life. However, Rio Mare states they are actively improving their sustainability practices. More transparency from the company on this issue would be beneficial.
Mercury Levels in Rio Mare Tuna
The amount of mercury in tuna relates to the size and species of tuna. Since Rio Mare uses skipjack and yellowfin for their light tuna, mercury levels are lower. Albacore does contain more mercury than the light tuna species.
Current testing shows mercury levels in Rio Mare tuna are relatively low and meet safety standards. Pregnant women and young children do need to limit albacore intake to 4-6 oz per week. But for most people, the small amount of mercury in Rio Mare tuna is not a major concern.
Healthiest Ways to Eat Rio Mare Tuna
To get the most nutrition and health benefits from Rio Mare tuna, try these tips:
- Choose tuna packed in water to reduce calories, fat, and sodium
- Enjoy tuna as part of a vegetable salad or whole grain dish
- Pair with healthy fats like avocado or olive oil to aid nutrient absorption
- Limit tuna intake to 1-2 servings per week as part of a balanced diet
- Increase omega-3 intake by adding walnuts, chia seeds, salmon
- Reduce exposure to heavy metals by varying your protein sources
Is Rio Mare Tuna Healthy Overall?
Rio Mare tuna can be part of a healthy diet when consumed in moderation. It provides high-quality protein, omega-3s, B vitamins, selenium, and other nutrients. Choosing skipjack and albacore varieties helps minimize mercury concerns. Eat Rio Mare tuna as part of an overall balanced diet with plenty of vegetables, fruits, whole grains, legumes, and other lean proteins.
Rio Mare would benefit from increased transparency about its sustainability practices and third-party certifications. But compared to many tuna brands, Rio Mare remains a high-quality choice that offers nutritional value. If you enjoy the flavor of Rio Mare tuna, it can be a healthy addition to your diet when paired with other nutritious whole foods.
The Top 5 Healthiest Canned Tuna Brands
If you’re looking for the healthiest canned tuna options, here are my top recommendations:
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Wild Planet – Albacore tuna sustainably caught using pole and line fishing. Low in mercury.
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American Tuna – Pole and line caught tuna with transparency about sourcing. High in omega-3s.
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Safe Catch – Tests every tuna for mercury and purity. Uses sustainable trolling practices.
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Fishwife – Hand-packed artisanal tuna from Spain, Marine Stewardship Council certified.
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Tonnino Tuna – Sourced from small scale sustainable fisheries. Offered in olive oil or spring water.
Always check the label for sodium content, ingredients, and sustainable fishing certifications when choosing canned tuna. Consuming tuna in moderation as part of an overall healthy diet is the key for reaping the nutritional benefits.
Fish in the Mediterranean Diet
A healthy diet and regular exercise are two of the most important things you can do to avoid getting many of the diseases that are common today.
Thanks to its high protein content, 100g of drained tuna gives a healthy adult about 10% of their daily protein needs.
Check the nutritional facts
Not only are Rio Mare products tasty and easy to use, they are also very healthy because they have all the health benefits of fish.
Fish in a can is good for you because it has few calories and a lot of good proteins, Omega-3, vitamins, and not many fats. Some foods that we eat often and that are easy to switch out for many Rio Mare products were put up against each other. Does it have more calories than a piece of veal or tuna? What about a piece of raw ham or a slice of focaccia bread? Find out!
One 80-gram package of sgocciolato Tonno Rio Mare has about the same number of calories as an egg but almost twice as much protein.
Same kcals but double the protein
One 80-gram can of drained Rio Mare Tuna in Olive Oil has about the same number of calories as an egg, but it has almost twice as much protein. A dinnertime alternative to a fried egg.
Same kcals, more protein and half the amount of fat
There are about the same number of calories in one 80-gram can of drained Rio Mare Tuna in Olive Oil as in half a beef sausage. It has twice as much protein and half as much fat. A healthier snack or sandwich!.
56 grams of drained Rio Mare Tuna contain 63% less salt than 50 grams of beef ham. Ideal for those who want to limit their salt intake.
Fewer calories, less fat
Rio Mare Tuna Leggero has 60% fewer calories and 27% less fat than mozzarella. Ideal for a light, tasty lunch break!.
Same energy, ten times the protein
When it comes to protein, half a banana is only a tenth as good as an 80-gram can of drained Rio Mare in Brine. An alternative for athletes who snack on bananas.
Same kcal and fewer fats
One 80-gram can of drained Rio Mare tuna in olive oil has the same number of calories as thirty-five grams of Parmesan cheese, but it has less fat. It can be eaten instead of a Parmesan cheese snack by athletes who want to recover from a hard workout.
Same kcals and double the protein
One 160-gram can of Rio Mare SALATUNA Mexican Recipe has the same number of calories as a 150-gram pizza slice and twice as much protein. A nourishing lunch break option containing all the good fats of olive oil!.
Same kcals and double the protein
The amount of protein in a 160g can of Rio Mare SALATUNA Mexican Recipe is double that of a 130g slice of focaccia bread. A nourishing lunch break option containing all the protein of legumes and tuna!.
Same kcals, same amount of fats and more protein
One 160-gram can of Rio Mare SALATUNA Mexican Recipe has about the same amount of protein and fats as a 50-gram slice of bread with 80 grams of spreadable cheese on top. A tasty, nourishing lunch break option, containing all the protein of tuna!.
Same kcals, same number of fats and more protein
One 160-gram can of Rio Mare SALATUNA Mexican Recipe has the same amount of fats as an 80-gram salad with bread and mozzarella (10 grams of olive oil, 60 grams of tomatoes, 100 grams of mozzarella, and 40 grams of bread), but twice as much protein.
More protein, less salt
One portion (120g) of drained Mackerel Fillets in Extra Virgin Olive Oil has 30% more protein than a 50g portion of dried meat and 30% less salt. The perfect solution for a practical, tasty, nutrient-rich main course – essential for wellbeing.
Same kcals, more protein and half the amount of fat
In terms of calories, 1 125g can of drained Rio Mare Mackerel Fillets in Olive Oil is the same as 2 slices of beef ham. It has 3 times less fat and 3 times more protein. More filling, more slimming!.
Same kcals, more protein and half the amount of fat
Three slices of beef ham have the same number of calories as one 125-gram can of drained Rio Mare Mackerel Fillets in olive oil. However, the salmon has three times more protein and three times less fat. More filling, more slimming!.
Same kcals, more protein and fewer fats
One 125-gram can of drained Rio Mare Mackerel Fillets in Olive Oil has the same number of calories as a 96-gram piece of veal, but it has more protein and less fat. A healthy alternative to your standard slice of veal!.