Quick and Easy: Tuna and White Bean Salad Recipe
Quick and Easy: Tuna and White Bean Salad has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Vitamin C and Folate.
The food contains 22.8g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and low 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 sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 21.2 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Moreover, the average fat content makes it suitable if you're on a low-fat diet plan. It's average 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.
It has an average density of Sodium, thus making it suitable for a low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Ideally consumed as a Side Dish.
Based on the composite nutritive standing Quick and Easy: Tuna and White Bean Salad has been given a composite ranking of 83, and on a regular basis.
Calorie Breakdown
| Calories from Protein | 34% | |
| Calories from Fat | 30% | |
| Calories from Carbs | 36% |
Why this is good for you
- Very high in Protein
- High in Vitamin C
- Low in Saturated Fat
- High in Dietary Fiber
- High in Folate
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 650 IU | 13% | ||
| Vitamin C | 13.7 mg | 22.8% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 0.32 mg | 1.1% | ||
| Thiamin | 0.17 mg | 11.6% | ||
| Riboflavin | 0.07 mg | 4.3% | ||
| Niacin | 1.1 mg | 5.5% | ||
| Vitamin B6 | 0.17 mg | 8.3% | ||
| Folate | 110.8 mcg | 27.7% | ||
| Vitamin B12 | 0 mcg | |||
| Pantothenic Acid | 0.3 mg | 3% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 77 mg | 7.7% | ||
| Iron | 2.3 mg | 12.8% | ||
| Magnesium | 54 mg | 13.5% | ||
| Phosphorus | 167 mg | 16.7% | ||
| Potassium | 541.2 mg | 15.5% | ||
| Sodium | 252.6 mg | 10.5% | ||
| Zinc | 0.84 mg | 5.6% | ||
| Copper | 0.27 mg | 13.7% | ||
| Manganese | 0.55 mg | 27.7% | ||
| Selenium | 3.7 mcg | 5.3% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 22.8 g | 7.6% | ||
| Dietary Fiber | 7.1 g | 28.4% | ||
| Sugars | 1.9 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 21.2 g | 42.4% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 8.4 g | 12.9% | ||
| Saturated Fat | 0.6 g | 3% | ||
| Monounsaturated Fat | 5.5 g | |||
| Polyunsaturated Fat | 0.9 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 242 Calories from Fat 0
% Daily Value *
Total Fat 8.4 g 12.9%
Saturated Fat 0.6 g 3%
Trans Fat
Cholesterol 25 mg 8.3%
Sodium 252.6 mg 10.5%
Total Carbohydrates 22.8 g 7.6%
Dietary Fiber 7.1 g28.4%
Sugars 1.9 g
Protein 21.2 g 42.4%
Vitamin A 13% Vitamin C 22.8%
Calcium 7.7% Iron 12.8%
*Based on a 2000 Calorie diet
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