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Metro Chef Tuna Calories
High protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 can (medium) of Metro Chef Tuna (112 g) has 206 calories. That works out to 184 calories per 100 g. It contains 0 g of carbs, 28 g of protein, 10.1 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.
Metro Chef Tuna Nutrition Facts
Selected: 1 can (medium) · 112 g
206
KCAL / 112G
Carbs
0g
· 0% DV
Protein
28g
· 56% DV
Fat
10.1g
· 13% 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 55% · Fat 45%
Metro Chef Tuna nutrition facts table · 1 can (medium) (112 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 206 kcal | |
| Total fat | 10.1 g | 13% |
| Saturated fat | 1.79 g | 9% |
| Trans fat | 0 g | |
| Sodium | 358 mg | 16% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 28 g | 56% |
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 Metro Chef Tuna?
| Serving | Amount | Calories |
|---|---|---|
| 1 can (medium) | 112 g | 206 kcal |
| 1 tablespoon (shredded) | 15 g | 28 kcal |
| 2 tablespoon (shredded) | 30 g | 55 kcal |
| 1 serving (small) | 56 g | 103 kcal |
| 1 serving (medium) | 80 g | 147 kcal |
| 100 g | 100 g | 184 kcal |
| 1 serving (large) | 150 g | 276 kcal |
| 1 can (large) | 160 g | 294 kcal |
Calculated from 184 calories per 100 g.
Frequently Asked Questions About Metro Chef Tuna
Can you eat Metro Chef Tuna straight from the can?
Yes, Metro Chef Tuna is cooked during the canning process, so it is ready to eat once opened. Drain it first if you prefer, then add it to a sandwich, salad, or pasta without further cooking.
How do you drain Metro Chef Tuna without making a mess?
Open the Metro Chef Tuna can carefully and press the lid down over the fish to let the liquid run out. For more complete draining, tip the contents into a fine strainer and avoid touching the sharp lid edge.
How long does Metro Chef Tuna last in the fridge after opening?
Keep opened Metro Chef Tuna refrigerated in a covered food-storage container and use it within 3–4 days. Transfer leftovers out of the can rather than storing them in the opened tin.
Is Metro Chef Tuna packed in oil or water?
The packing liquid can depend on the particular Metro Chef Tuna product. Check the wording and ingredient list on your can to identify its variety; draining the fish before serving removes much of the liquid.
Can you heat Metro Chef Tuna?
Yes, you can heat Metro Chef Tuna, although it is already cooked and does not need cooking for safety. Stir it into a hot pasta sauce near the end so it warms through without becoming dry and crumbly.
Can Metro Chef Tuna be frozen?
Yes, Metro Chef Tuna can be frozen, but thawing may make its texture drier or more crumbly. Move the fish to a sealed freezer-safe container rather than freezing it in the opened can, and do not refreeze it after thawing.
What type of tuna is used in Metro Chef Tuna?
The tuna species may depend on the specific Metro Chef Tuna product, so the brand name alone does not identify it. Check the product name or species information on the can if you need to know which tuna it contains.
Is it safe to eat Metro Chef Tuna every day?
Eating Metro Chef Tuna every day is not ideal because tuna can contain mercury, and levels vary by species. Vary your seafood choices rather than relying on tuna as your daily fish, especially if you are pregnant or feeding a child.
What can you make with Metro Chef Tuna besides a tuna sandwich?
Metro Chef Tuna works well in pasta, rice bowls, salads, and baked potatoes. Drain it before mixing, and add it near the end of cooking so it stays moist instead of breaking down into dry flakes.
Should you rinse Metro Chef Tuna before using it?
No, Metro Chef Tuna does not need rinsing; drain it if you want to remove its packing liquid. Rinsing can wash away some flavor and may spread splashes around your sink and nearby surfaces.
Metro Chef Tuna Vitamins & Minerals
Vitamins
B12
2.8µg · 117% DV
B3
11.76mg · 74% DV
B6
0.45mg · 26% DV
Vitamin E
1.68mg · 11% DV
Minerals
Selenium
73µg · 133% DV
Phosphorus
280mg · 40% DV
Iodine
28µg · 19% DV
Sodium
358mg · 16% DV
Potassium ⭐
280mg · 8% DV
Metro Chef Tuna Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Metro Chef Tuna
To burn the 206 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 Metro Chef Tuna?
Metro Chef Tuna is a packaged tuna product, ready to use once opened. Its savoury, mildly briny taste and flaky texture make it an easy addition to everyday meals; the exact flavour can vary depending on how the product is packed.
Tuna is commonly served in sandwiches and salads, or stirred through pasta, in kitchens around the world. It is notably high in protein, with 25 g per 100 g. Pair it with crisp vegetables, herbs and a squeeze of lemon for a lighter meal, or add it to a sandwich when you want something more filling. Refrigerate any unused portion after opening.
How Nutritious Is Metro Chef 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 Metro Chef 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 Metro Chef Tuna Contain Allergens?
Contains these allergens:
Which Diets Is Metro Chef 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
Metro Chef Tuna Fat Profile
SATURATED
1.79g
MONOUNSATURATED
2.24g
POLYUNSATURATED
4.59g
Omega 6:3 ratio 14.8:1
Above the ideal 4:1 (14.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.