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Harras tuna in sunflower oil Calories
Protein-rich tuna packed in sunflower oil
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 can (small) of Harras tuna in sunflower oil (80 g) has 152 calories. That works out to 190 calories per 100 g. It contains 0.6 g of carbs, 20 g of protein, 7.4 g of fat and 0 g of fiber. Its 2 µg of B12 covers 83% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Harras tuna in sunflower oil Nutrition Facts
Selected: 1 can (small) · 80 g
152
KCAL / 80G
Carbs
0.6g
· 0% DV
Protein
20g
· 40% DV
Fat
7.4g
· 9% 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 2% · Protein 54% · Fat 44%
Harras tuna in sunflower oil nutrition facts table · 1 can (small) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 152 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 1.08 g | 5% |
| Trans fat | 0 g | |
| Sodium | 288 mg | 13% |
| Total carbohydrate | 0.6 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 20 g | 40% |
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 Small Can of Harras tuna in sunflower oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 can (small) | 80 g | 152 kcal |
| ½ can (half) | 40 g | 76 kcal |
| 1 serving (small) | 60 g | 114 kcal |
| 100 g | 100 g | 190 kcal |
| 1 serving (medium) | 100 g | 190 kcal |
| 1 can (large) | 160 g | 304 kcal |
| 1 serving (large) | 160 g | 304 kcal |
| 2 can (double) | 320 g | 608 kcal |
Calculated from 190 calories per 100 g.
Frequently Asked Questions About Harras tuna in sunflower oil
Is Harras tuna in sunflower oil good for you?
Yes, Harras tuna in sunflower oil is a convenient source of protein and can fit into balanced meals. Pair it with vegetables or whole grains for a more varied plate rather than relying on canned fish alone.
Should you drain the oil from Harras tuna in sunflower oil?
No, draining is optional because the sunflower oil in Harras tuna in sunflower oil is edible. Keep some for a richer salad or sandwich, or drain it when you want the tuna to taste lighter.
Can you eat Harras tuna in sunflower oil straight from the can?
Yes, Harras tuna in sunflower oil is ready to eat after opening, so it does not need further cooking. Add it to a sandwich or salad, and refrigerate any portion you do not use promptly.
How long does Harras tuna in sunflower oil last after opening?
Once opened, transfer Harras tuna in sunflower oil to a covered container and refrigerate it for 1–2 days. Do not leave it in an open can, and discard it if its smell or appearance changes.
What can you make with Harras tuna in sunflower oil?
Harras tuna in sunflower oil works well in tuna sandwiches, pasta, salads, and baked potato toppings. Mix it with lemon and chopped vegetables for a quick filling, or stir it into a warm dish just before serving.
How is Harras tuna in sunflower oil prepared before it is canned?
Harras tuna in sunflower oil is cooked and sealed in a can with sunflower oil, so it is ready to eat when opened. You can drain the oil or use it in the dish; reheating is not required.
Can you freeze Harras tuna in sunflower oil after opening?
Yes, you can freeze Harras tuna in sunflower oil in a sealed freezer-safe container, although its texture may become softer after thawing. Thaw it in the refrigerator and use it in a cooked dish or sandwich soon afterward.
Is Harras tuna in sunflower oil safe to eat during pregnancy?
Harras tuna in sunflower oil can be eaten during pregnancy, but tuna contains mercury, so follow local guidance on how often to eat it. Ask your doctor about limits that apply to your pregnancy.
Does Harras tuna in sunflower oil contain mercury?
Yes, tuna naturally contains mercury, and Harras tuna in sunflower oil is no exception. The amount varies with the tuna species and size, so vary your seafood choices instead of eating tuna very frequently.
Do you need to cook Harras tuna in sunflower oil before adding it to pasta?
No, Harras tuna in sunflower oil is already cooked and does not need extra cooking. Add it near the end of preparing hot pasta so it warms through without becoming dry or breaking into tiny pieces.
Harras tuna in sunflower oil Vitamins & Minerals
Vitamins
B12
2µg · 83% DV
B3
10.8mg · 68% DV
Vitamin E
3.04mg · 20% DV
B6
0.28mg · 16% DV
Minerals
Selenium
44µg · 80% DV
Phosphorus
176mg · 25% DV
Sodium
288mg · 13% DV
Iodine
14µg · 9% DV
Potassium ⭐
216mg · 6% DV
Harras tuna in sunflower oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Harras tuna in sunflower oil
To burn the 152 calories in 1 can (small) (80 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 in sunflower oil?
Harras tuna in sunflower oil is canned tuna packed in sunflower oil, ready to eat or add to a meal. It has a savoury, mildly salty flavour and a firm, flaky texture. It is commonly used in salads, sandwiches and pasta, or served with bread as a quick lunch; it also works well in simple home-cooked meals.
It is protein-rich, with 25 g of protein per 100 g. For a lighter dish, drain off some of the oil and pair the tuna with crisp vegetables, lemon or beans.
How Nutritious Is Harras tuna in sunflower oil?
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 in sunflower oil 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 in sunflower oil Contain Allergens?
Contains these allergens:
Which Diets Is Harras tuna in sunflower oil 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 in sunflower oil Fat Profile
SATURATED
1.08g
MONOUNSATURATED
2.04g
POLYUNSATURATED
4.64g
Omega 6:3 ratio 21.6:1
Above the ideal 4:1 (21.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.