Tuna Chickpea Salad with Roasted Red Peppers has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Vitamin A, Vitamin B6, Vitamin C and Niacin.
The food contains 19.4g 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 low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 18.2 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Not only that, the average fat content of this product makes it suitable to be eaten when trying to lose weight. 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 a high density of Sodium, thus making it unsuitable 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 a very high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Ideally consumed as a Side Dish.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 85, for Tuna Chickpea Salad with Roasted Red Peppers, and we advise that this food on a regular basis.
Calories from Protein | 31% | |
Calories from Fat | 35% | |
Calories from Carbs | 33% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 4320 IU | 86.4% | ||
Vitamin C | 20.5 mg | 34.1% | ||
Vitamin D | 30 IU | 7.5% | ||
Vitamin E | 0.04 mg | 0.13% | ||
Thiamin | 0.07 mg | 4.4% | ||
Riboflavin | 0.07 mg | 4.1% | ||
Niacin | 7.8 mg | 39% | ||
Vitamin B6 | 0.62 mg | 31.2% | ||
Folate | 66 mcg | 16.5% | ||
Vitamin B12 | 0.75 mcg | 12.5% | ||
Pantothenic Acid | 0.29 mg | 2.9% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 44 mg | 4.4% | ||
Iron | 2 mg | 11.1% | ||
Magnesium | 27.2 mg | 6.8% | ||
Phosphorus | 80 mg | 8% | ||
Potassium | 348.8 mg | 10% | ||
Sodium | 531.8 mg | 22.2% | ||
Zinc | 0.81 mg | 5.4% | ||
Copper | 0.14 mg | 6.9% | ||
Manganese | 0.52 mg | 25.9% | ||
Selenium | 81.5 mcg | 116.4% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 19.4 g | 6.5% | ||
Dietary Fiber | 4.1 g | 16.4% | ||
Sugars | 0.3 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 18.2 g | 36.4% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 9.1 g | 14% | ||
Saturated Fat | 1.1 g | 5.5% | ||
Monounsaturated Fat | 5.2 g | |||
Polyunsaturated Fat | 1.3 g |
Serving size
Amount Per Serving
Calories 226 Calories from Fat 0
% Daily Value *
Total Fat 9.1 g 14%
Saturated Fat 1.1 g 5.5%
Trans Fat
Cholesterol 12.5 mg 4.2%
Sodium 531.8 mg 22.2%
Total Carbohydrates 19.4 g 6.5%
Dietary Fiber 4.1 g16.4%
Sugars 0.3 g
Protein 18.2 g 36.4%
Vitamin A 86.4% Vitamin C 34.1%
Calcium 4.4% Iron 11.1%
*Based on a 2000 Calorie diet
Per Serving | Calories 201
Protein 26.7 g | Carbs 12.3 g | Fat 5.4 g
Per Serving | Calories 190
Protein 9 g | Carbs 22 g | Fat 8 g
Per Serving | Calories 227
Protein 11.7 g | Carbs 28 g | Fat 7.7 g
Per Serving | Calories 30
Protein 1 g | Carbs 7.1 g | Fat 0.3 g
Per Serving | Calories 212
Protein 27.1 g | Carbs 7.5 g | Fat 7.8 g
Per Serving | Calories 103
Protein 13.2 g | Carbs 5.8 g | Fat 2.9 g
Per Serving | Calories 225
Protein 11.9 g | Carbs 11.9 g | Fat 14.6 g
Per Serving | Calories 203
Protein 7.5 g | Carbs 5.3 g | Fat 16.6 g