Tuna with veggies has a average-calorie, average-carb, average-fat and very high-protein content. It is a good source of Vitamin B12, Vitamin C and Niacin.
The food contains 23.2g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and average in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its average sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 46 gms of protein, it is very high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. It's low MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".
It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.
While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has an average density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also a very high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Ideally consumed as a Main Dish.
Based on the composite nutritive standing Tuna with veggies has been given a composite ranking of 81, and on a regular basis.
Calories from Protein | 53% | |
Calories from Fat | 21% | |
Calories from Carbs | 27% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 630 IU | 12.6% | ||
Vitamin C | 26.4 mg | 44% | ||
Vitamin D | 0 IU | |||
Vitamin E | 0 mg | |||
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 10.8 mg | 54% | ||
Vitamin B6 | 0 mg | |||
Folate | 20.8 mcg | 5.2% | ||
Vitamin B12 | 2 mcg | 33.3% | ||
Pantothenic Acid | 0.4 mg | 4% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 19 mg | 1.9% | ||
Iron | 1.6 mg | 8.9% | ||
Magnesium | 35.6 mg | 8.9% | ||
Phosphorus | 292 mg | 29.2% | ||
Potassium | 276 mg | 7.9% | ||
Sodium | 132 mg | 5.5% | ||
Zinc | 0.8 mg | 5.3% | ||
Copper | 0 mg | |||
Manganese | 0 mg | |||
Selenium | 64.8 mcg | 92.6% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 23.2 g | 7.7% | ||
Dietary Fiber | 6.4 g | 25.6% | ||
Sugars | 5.6 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 46 g | 92% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 8 g | 12.3% | ||
Saturated Fat | 1.2 g | 6% | ||
Monounsaturated Fat | 2.4 g | |||
Polyunsaturated Fat | 2.4 g |
Serving size
Amount Per Serving
Calories 285 Calories from Fat 0
% Daily Value *
Total Fat 8 g 12.3%
Saturated Fat 1.2 g 6%
Trans Fat
Cholesterol 15.2 mg 5.1%
Sodium 132 mg 5.5%
Total Carbohydrates 23.2 g 7.7%
Dietary Fiber 6.4 g25.6%
Sugars 5.6 g
Protein 46 g 92%
Vitamin A 12.6% Vitamin C 44%
Calcium 1.9% Iron 8.9%
*Based on a 2000 Calorie diet
Per Serving | Calories 398
Protein 22.5 g | Carbs 36.5 g | Fat 19.1 g
Per Serving | Calories 240
Protein 18 g | Carbs 15.5 g | Fat 11.2 g
Per Serving | Calories 216
Protein 18.3 g | Carbs 28.8 g | Fat 3.6 g
Per Serving | Calories 239
Protein 25.6 g | Carbs 20.2 g | Fat 5.7 g
Per Serving | Calories 398
Protein 22.5 g | Carbs 36.5 g | Fat 19.1 g
Per Serving | Calories 285
Protein 16.5 g | Carbs 17.2 g | Fat 16.5 g
Per Serving | Calories 300
Protein 33.4 g | Carbs 13 g | Fat 12.6 g
Per Serving | Calories 189
Protein 37.7 g | Carbs 2.8 g | Fat 2.1 g