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Harissa tuna Calories
Spicy tuna mixed with harissa, high in protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Harissa tuna has 185 calories. It contains 2.8 g of carbs, 25.5 g of protein, 7.6 g of fat and 0.9 g of fiber. Its 2.4 µg of B12 covers 100% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
Harissa tuna Nutrition Facts
Selected: 100 g
185
KCAL / 100G
Carbs
2.8g
· 1% DV
Protein
25.5g
· 51% DV
Fat
7.6g
· 10% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 6% · Protein 56% · Fat 38%
Harissa tuna nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 185 kcal | |
| Total fat | 7.6 g | 10% |
| Saturated fat | 1.2 g | 6% |
| Trans fat | 0 g | |
| Sodium | 420 mg | 18% |
| Total carbohydrate | 2.8 g | 1% |
| Fiber | 0.9 g | 3% |
| Protein | 25.5 g | 51% |
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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How Many Calories in 1 Serving of Harissa tuna?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 185 kcal |
| 1 tablespoon (small) | 15 g | 28 kcal |
| 1 ounce (medium) | 28 g | 52 kcal |
| 2 tablespoon (medium) | 30 g | 56 kcal |
| ½ cup (medium) | 90 g | 167 kcal |
| 100 g | 100 g | 185 kcal |
| 1 piece (whole) | 120 g | 222 kcal |
| 1 serving (large) | 160 g | 296 kcal |
| 1 cup (large) | 180 g | 333 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Harissa tuna
What is harissa tuna?
Harissa tuna is tuna mixed with harissa, a North African chilli paste often made with garlic and spices. It can be served as a spread, a sandwich filling, or part of a meal; recipes vary in heat and texture.
How do you make harissa tuna?
To make harissa tuna, stir harissa into drained tuna with lemon juice and a little olive oil. Start with a small amount of the paste, taste, and add more gradually so the chilli heat does not overpower the tuna.
Is harissa tuna spicy?
Yes, harissa tuna is usually spicy, but the heat depends on the harissa and how much you use. If you prefer a milder mixture, stir in plain yogurt or mashed avocado and add the paste gradually.
Does harissa tuna use canned tuna or fresh tuna?
Harissa tuna can be made with either canned tuna or cooked fresh tuna. Canned tuna is convenient for a quick spread; if using fresh tuna, cook it fully, let it cool, and flake it before mixing in the harissa.
What does harissa tuna taste like?
Harissa tuna tastes savoury and fishy, with a chilli warmth and garlicky, spiced notes from the harissa. Lemon can make the flavour brighter, while olive oil gives the mixture a richer texture.
What can you serve with harissa tuna?
Serve harissa tuna with couscous, rice, flatbread, or a crisp salad. Cooling sides such as cucumber or plain yogurt work especially well because they contrast with the chilli paste.
Can you use harissa tuna as a sandwich filling?
Yes, harissa tuna works well in sandwiches and wraps. Add lettuce, cucumber, or sliced tomato for crunch, and spread the mixture on the bread just before serving to keep it from getting soggy.
Can you freeze harissa tuna?
You can freeze harissa tuna, but thawed tuna may become drier and less appealing in texture. If you do freeze it, use an airtight container and thaw it in the refrigerator; mix it again before serving.
How long does leftover harissa tuna last in the fridge?
Keep leftover harissa tuna in a sealed container in the refrigerator and use it within 3–4 days. Discard it if it has been left at room temperature for too long or develops an unusual smell, colour, or texture.
Is harissa tuna safe to eat during pregnancy?
Harissa tuna can be eaten during pregnancy, but tuna contains mercury, so the type and amount matter. Harissa does not change the mercury content. Ask your healthcare professional which tuna choices and serving frequency are appropriate for you.
Harissa tuna Vitamins & Minerals
Vitamins
B12
2.4µg · 100% DV
B3
10.8mg · 68% DV
B6
0.78mg · 46% DV
Biotin
3µg · 10% DV
Minerals
Selenium
52µg · 95% DV
Phosphorus
240mg · 34% DV
Iodine
28µg · 19% DV
Sodium
420mg · 18% DV
Potassium ⭐
310mg · 9% DV
Harissa tuna Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Harissa tuna
To burn the 185 calories in 100 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.
What is Harissa tuna?
Harissa tuna brings tuna together with harissa, the chilli paste associated with North African cooking. The paste gives the fish a warm, aromatic heat, while the tuna stays tender and flaky. It is a simple combination that can work as a quick meal or as part of a larger spread.
Serve it in a sandwich, spoon it over a salad, or offer it as a small plate alongside other mezze-style dishes. Its protein content makes it a filling choice: a 100 g serving provides 25.5 g of protein. If you want to soften the heat and keep the meal light, pair it with crisp vegetables, lemon and plain yoghurt, or use it as a topping for greens.
How Nutritious Is Harissa tuna?
Nutrient density
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.
Satiety score
Medium
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.
Is Harissa tuna Processed?
NOVA 3
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.
Does Harissa tuna Contain Allergens?
Contains these allergens:
Which Diets Is Harissa tuna Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Harissa tuna Fat Profile
SATURATED
1.2g
MONOUNSATURATED
2.1g
POLYUNSATURATED
1.8g
Omega 6:3 ratio 5.2:1
Above the ideal 4:1 (5.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.