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Harras tuna Calories
High protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 can (medium) of Harras tuna (112 g) has 222 calories. That works out to 198 calories per 100 g. It contains 0 g of carbs, 32.5 g of protein, 9.2 g of fat and 0 g of fiber. Its 72.8 µg of Selenium covers 132% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Harras tuna Nutrition Facts
Selected: 1 can (medium) · 112 g
222
KCAL / 112G
Carbs
0g
· 0% DV
Protein
32.5g
· 65% DV
Fat
9.2g
· 12% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 61% · Fat 39%
Harras tuna nutrition facts table · 1 can (medium) (112 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 222 kcal | |
| Total fat | 9.2 g | 12% |
| Saturated fat | 1.9 g | 10% |
| Trans fat | 0 g | |
| Sodium | 392 mg | 17% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 32.5 g | 65% |
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 Can of Harras tuna?
| Serving | Amount | Calories |
|---|---|---|
| 1 can (medium) | 112 g | 222 kcal |
| 1 tablespoon (small) | 15 g | 30 kcal |
| 1 ounce (medium) | 28 g | 55 kcal |
| 2 tablespoon (medium) | 30 g | 59 kcal |
| 1 serving (small) | 56 g | 111 kcal |
| 1 serving (medium) | 80 g | 158 kcal |
| 100 g | 100 g | 198 kcal |
| 1 can (large) | 160 g | 317 kcal |
Calculated from 198 calories per 100 g.
Frequently Asked Questions About Harras tuna
Is Harras tuna healthy?
Yes, Harras tuna is a convenient source of protein. The salt content and packing liquid can vary between products, so check the package if you are limiting salt or want to know whether the tuna is packed in oil or water.
Can you eat Harras tuna straight from the can?
Yes, Harras tuna is ready to eat once the can is opened. Drain it first if you prefer a drier texture, or mix some of the packing liquid into a salad, sandwich filling, or pasta dish.
Is Harras tuna already cooked?
Yes, canned Harras tuna has been heat-treated during processing and does not need to be cooked before eating. You can add it to a hot dish near the end of cooking so it warms through without drying out.
How should you store Harras tuna after opening?
Transfer leftover Harras tuna to a covered container and refrigerate it promptly. Storing it outside the opened can helps protect its flavor and smell; use it soon and follow any storage directions on the package.
Does Harras tuna come in oil or water?
The packing liquid can vary by Harras tuna product. Check the can to see whether yours is packed in oil, water, or another liquid; drain it for a firmer filling or retain some for extra flavor.
What type of tuna is Harras tuna made from?
The tuna species used in Harras tuna can vary by product. Look for the species on the package; if the label only says tuna, do not assume it is a particular species.
Does Harras tuna contain mercury?
Yes, tuna can contain mercury, and the amount varies with the species and fish size. Check the species stated on the Harras tuna package and follow local guidance on how often to eat tuna, especially for children and during pregnancy.
Can you eat Harras tuna during pregnancy?
Yes, Harras tuna may fit into a pregnancy diet, but tuna intake should follow local advice because mercury levels vary by species. Check the species on the can and ask your healthcare professional if you need guidance for your pregnancy.
Can you heat Harras tuna in a recipe?
Yes, you can heat Harras tuna in pasta, a casserole, or another cooked dish. Since it is already cooked, stir it in toward the end rather than cooking it for a long time, which can make the texture dry.
Can dogs eat Harras tuna?
A small amount of plain Harras tuna is not usually toxic to dogs, but it should not replace their regular food. Canned tuna may contain salt or packing oil, so avoid frequent servings and never offer tuna mixed with onion, garlic, or seasoning.
Harras tuna Vitamins & Minerals
Vitamins
B12
2.8µg · 117% DV
B3
14.9mg · 93% DV
B6
0.45mg · 26% DV
Vitamin E
1.68mg · 11% DV
Minerals
Selenium
73µg · 133% DV
Phosphorus
280mg · 40% DV
Sodium
392mg · 17% DV
Iodine
22µg · 15% DV
Potassium ⭐
280mg · 8% DV
Harras tuna Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Harras tuna
To burn the 222 calories in 1 can (medium) (112 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 Harras tuna?
Harras tuna is a ready-to-eat packaged tuna product, made from tuna and convenient for meals when there is no time to cook. It can be eaten straight from the pack or added to a dish; the exact texture and flavour can vary with the packing liquid.
Its savoury taste and flaky flesh work well in sandwiches, salads and pasta, or simply with lemon and herbs. It is also an easy way to add substantial protein: a 100 g portion provides 29 g. For a lighter meal, pair it with plenty of vegetables, and follow the pack’s directions for draining and storage.
How Nutritious Is Harras 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 Harras 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 Harras tuna Contain Allergens?
Contains these allergens:
Which Diets Is Harras 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
Harras tuna Fat Profile
SATURATED
1.9g
MONOUNSATURATED
3.58g
POLYUNSATURATED
2.35g
Omega 6:3 ratio 6.4:1
Above the ideal 4:1 (6.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.