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High-protein, fiber-rich, low-glycemic vegetable and tuna dish
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Artichoke hearts with tuna (170 g) has 201 calories. That works out to 118 calories per 100 g. It contains 10.9 g of carbs, 19 g of protein, 8.7 g of fat and 6.5 g of fiber. Its 2.2 µg of B12 covers 92% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 170 g
201
KCAL / 170G
Carbs
10.9g
· 4% DV
Protein
19g
· 38% DV
Fat
8.7g
· 11% DV
Fiber
6.5g
· 23% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 22% · Protein 38% · Fat 40%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 201 kcal | |
| Total fat | 8.7 g | 11% |
| Saturated fat | 1.53 g | 8% |
| Trans fat | 0 g | |
| Sodium | 476 mg | 21% |
| Total carbohydrate | 10.9 g | 4% |
| Fiber | 6.5 g | 23% |
| Protein | 19 g | 38% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 170 g | 201 kcal |
| ½ cup (diced) | 90 g | 106 kcal |
| 100 g | 100 g | 118 kcal |
| 1 piece (small) | 120 g | 142 kcal |
| 1 serving (small) | 150 g | 177 kcal |
| 1 cup (diced) | 180 g | 212 kcal |
| 1 serving (large) | 220 g | 260 kcal |
| 1 piece (large) | 230 g | 271 kcal |
| 2 piece (double) | 340 g | 401 kcal |
Calculated from 118 calories per 100 g.
Artichoke hearts with tuna are easy to make by combining drained artichoke hearts with flaked tuna, olive oil, lemon juice, and herbs. Mix gently so the hearts keep their shape, then chill briefly before serving for the flavors to come together.
Artichoke hearts with tuna pair well with a green salad, crusty bread, or a light soup. Serve them as a starter with other Mediterranean-style dishes, or add potatoes or grains to make the meal more substantial.
Yes, canned artichoke hearts work well for artichoke hearts with tuna. Drain them thoroughly before mixing, since excess brine or oil can make the dish watery or overpower the lemon and herbs.
Artichoke hearts with tuna are usually served chilled or at room temperature, often as a salad or appetizer. If you prefer them warm, heat the artichokes gently and add the tuna near the end to avoid drying it out.
Yes, artichoke hearts with tuna can be made with cooked fresh tuna instead of canned tuna. Let the tuna cool, then flake it into the artichokes with lemon and olive oil; avoid overcooking it so the mixture stays moist.
Artichoke hearts with tuna keep in a covered container in the refrigerator for about three days. Refrigerate them promptly rather than leaving the fish mixture at room temperature, and discard it if it develops an unusual smell or texture.
Yes, you can prepare artichoke hearts with tuna a few hours ahead and refrigerate them until serving. Add delicate herbs just before serving to keep them fresh, and stir gently because the artichoke hearts can break apart.
Freezing artichoke hearts with tuna is not recommended because thawed artichokes can become watery and soft, while tuna may turn dry or crumbly. Make only what you plan to eat soon and keep leftovers refrigerated instead.
Yes, artichoke hearts with tuna can be filling because tuna supplies protein and artichokes contribute fiber. Serve the dish with whole-grain bread, potatoes, or a side salad if you want it to work as a more complete meal.
Artichoke hearts with tuna usually means artichoke hearts mixed or topped with tuna, while tuna-stuffed artichokes are assembled with the tuna packed inside the hearts. The first is simpler to serve as a salad; the second is a more composed appetizer.
Vitamins
B12
2.21µg · 92% DV
B3
6.97mg · 44% DV
Vitamin K
27.2µg · 23% DV
Folate
88.4µg · 22% DV
Minerals
Selenium
41µg · 75% DV
Phosphorus
247mg · 35% DV
Copper
0.24mg · 27% DV
Sodium
476mg · 21% DV
Potassium ⭐
434mg · 13% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 201 calories in 1 piece (medium) (170 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Artichoke hearts with tuna brings together the tender, edible centre of the artichoke and tuna. It can be prepared at home or served ready-made, often with simple seasonings such as lemon, herbs or olive oil; recipes vary, and it is not tied to one specific regional tradition.
The mild, slightly vegetal artichoke softens the tuna’s savoury flavour. Serve it chilled as a starter or light lunch, or add it to a salad; crusty bread makes a satisfying accompaniment. It provides both protein and fibre, with 11.2 g of protein per 100 g. For a lighter plate, keep added dressing modest and use lemon and fresh herbs for brightness.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
1.53g
MONOUNSATURATED
3.74g
POLYUNSATURATED
1.36g
Omega 6:3 ratio 7.5:1
Above the ideal 4:1 (7.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.