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Mixed Tuna with Quinoa Calories
Protein- and fiber-rich meal
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mixed Tuna with Quinoa (200 g) has 256 calories. That works out to 128 calories per 100 g. It contains 27.4 g of carbs, 30 g of protein, 4.6 g of fat and 4.2 g of fiber. Its 3 µg of B12 covers 125% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Mixed Tuna with Quinoa Nutrition Facts
Selected: 1 serving (medium) · 200 g
256
KCAL / 200G
Carbs
27.4g
· 10% DV
Protein
30g
· 60% DV
Fat
4.6g
· 6% DV
Fiber
4.2g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 40% · Protein 44% · Fat 16%
Mixed Tuna with Quinoa nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 256 kcal | |
| Total fat | 4.6 g | 6% |
| Saturated fat | 0.96 g | 5% |
| Trans fat | 0 g | |
| Sodium | 440 mg | 19% |
| Total carbohydrate | 27.4 g | 10% |
| Fiber | 4.2 g | 15% |
| Protein | 30 g | 60% |
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 Mixed Tuna with Quinoa?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 256 kcal |
| 100 g | 100 g | 128 kcal |
| 1 cup (small) | 150 g | 192 kcal |
| 1 pack (medium) | 180 g | 230 kcal |
| 1 cup (large) | 220 g | 282 kcal |
| 1 bottle (large) | 250 g | 320 kcal |
| 1 serving (large) | 300 g | 384 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Mixed Tuna with Quinoa
How do you make Mixed Tuna with Quinoa?
Make Mixed Tuna with Quinoa by combining cooked, cooled quinoa with drained tuna and chopped vegetables. Season it with lemon juice, olive oil, herbs, and black pepper. Add the tuna gently so it keeps some texture instead of breaking into a paste.
Can you use canned tuna in Mixed Tuna with Quinoa?
Yes, canned tuna works well in Mixed Tuna with Quinoa and is a convenient option. Drain it first; if it is packed in brine, tasting before adding salt helps keep the finished dish from becoming too salty.
Should you rinse quinoa for Mixed Tuna with Quinoa?
Yes, rinse quinoa under running water before cooking it for Mixed Tuna with Quinoa. Rinsing removes the natural coating that can taste bitter or soapy; drain it well so excess water does not make the finished dish soggy.
Is Mixed Tuna with Quinoa served hot or cold?
Mixed Tuna with Quinoa can be served either cold or slightly warm. For a salad-style meal, chill the cooked quinoa before mixing; for a warm version, heat the quinoa separately and fold in the tuna just before serving.
How long does Mixed Tuna with Quinoa keep in the fridge?
Mixed Tuna with Quinoa keeps for up to three days in a sealed container in the refrigerator. Chill it promptly after preparation, and store delicate additions such as leafy greens separately if you want them to stay crisp.
Can you freeze Mixed Tuna with Quinoa?
You can freeze Mixed Tuna with Quinoa, but the tuna and vegetables may lose texture when thawed. For a better result, freeze the cooked quinoa on its own and add freshly opened tuna and crisp vegetables after defrosting.
What dressing goes well with Mixed Tuna with Quinoa?
A lemon-and-olive-oil dressing suits Mixed Tuna with Quinoa, while a mustard vinaigrette gives it a sharper flavor. Add dressing gradually; too much can overpower the tuna and make the quinoa-heavy mixture wet.
Is Mixed Tuna with Quinoa good for meal prep?
Yes, Mixed Tuna with Quinoa is convenient for packed lunches because cooked quinoa and tuna can be portioned ahead. Keep it chilled, and pack dressing or watery vegetables separately until mealtime to preserve its texture.
Is Mixed Tuna with Quinoa safe to eat during pregnancy?
Mixed Tuna with Quinoa can be eaten during pregnancy, but tuna contains mercury and recommended limits vary by tuna type and local guidance. Ask your healthcare professional which tuna choices and portions are appropriate for you.
Can Mixed Tuna with Quinoa help with weight loss?
Mixed Tuna with Quinoa can fit into a weight-loss meal because its tuna and quinoa provide protein and fiber that can help make a meal satisfying. Keep creamy dressings and added oil modest, as they can substantially change the meal.
Mixed Tuna with Quinoa Vitamins & Minerals
Vitamins
B12
3µg · 125% DV
B3
10.2mg · 64% DV
B6
0.52mg · 31% DV
B5
0.7mg · 14% DV
Minerals
Selenium
66µg · 120% DV
Phosphorus
396mg · 57% DV
Manganese
0.84mg · 37% DV
Copper
0.32mg · 36% DV
Sodium
440mg · 19% DV
Potassium ⭐
490mg · 14% DV
Mixed Tuna with Quinoa Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed Tuna with Quinoa
To burn the 256 calories in 1 serving (medium) (200 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 Mixed Tuna with Quinoa?
Mixed Tuna with Quinoa combines savory tuna with quinoa’s small, tender grains and gently nutty flavour. The tuna brings a satisfying, flaky texture, while quinoa adds a little bite, making this a convenient seafood meal rather than just a plain tuna serving.
It can be enjoyed chilled or gently warmed, on its own as a bowl or tossed with leafy greens for a fuller salad. In the UK, US and elsewhere, it also works well for a packed lunch; serve with fresh vegetables or whole-grain bread if you want a more substantial meal. With 15 g of protein per 100 g, it offers a filling balance of protein and fibre. Keep added dressing modest for a lighter plate.
How Nutritious Is Mixed Tuna with Quinoa?
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
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.
Is Mixed Tuna with Quinoa Processed?
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.
Does Mixed Tuna with Quinoa Contain Allergens?
Contains these allergens:
Which Diets Is Mixed Tuna with Quinoa Good For?
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
Mixed Tuna with Quinoa Fat Profile
SATURATED
0.96g
MONOUNSATURATED
1.24g
POLYUNSATURATED
1.52g
Omega 6:3 ratio 1.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.