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Mussel pilaf with tuna Calories
Seafood rice pilaf, protein-rich
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mussel pilaf with tuna (250 g) has 420 calories. That works out to 168 calories per 100 g. It contains 50.3 g of carbs, 23.5 g of protein, 13.3 g of fat and 2 g of fiber. Its 7.8 µg of B12 covers 323% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Mussel pilaf with tuna Nutrition Facts
Selected: 1 serving (medium) · 250 g
420
KCAL / 250G
Carbs
50.3g
· 18% DV
Protein
23.5g
· 47% DV
Fat
13.3g
· 17% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 48% · Protein 23% · Fat 29%
Mussel pilaf with tuna nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 420 kcal | |
| Total fat | 13.3 g | 17% |
| Saturated fat | 2.75 g | 14% |
| Trans fat | 0.05 g | |
| Sodium | 725 mg | 32% |
| Total carbohydrate | 50.3 g | 18% |
| Fiber | 2 g | 7% |
| Protein | 23.5 g | 47% |
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 Mussel pilaf with tuna?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 420 kcal |
| 1 tablespoon (shredded) | 18 g | 30 kcal |
| 1 piece (small) | 90 g | 151 kcal |
| 100 g | 100 g | 168 kcal |
| 1 cup (medium) | 180 g | 302 kcal |
| 1 pack (small) | 300 g | 504 kcal |
| 1 serving (large) | 350 g | 588 kcal |
| 2 cup (double) | 360 g | 605 kcal |
Calculated from 168 calories per 100 g.
Frequently Asked Questions About Mussel pilaf with tuna
What is mussel pilaf with tuna?
Mussel pilaf with tuna is a rice dish combining mussels and tuna with aromatics such as onion, herbs, and spices. It is a seafood variation rather than one fixed recipe, so the tuna may be canned or freshly cooked and the seasoning varies.
How do you keep mussel pilaf with tuna from tasting fishy?
For mussel pilaf with tuna, use fresh, properly stored mussels and drain canned tuna well; a squeeze of lemon and fresh parsley brighten the seafood flavors. Avoid letting either seafood ingredient sit warm for a long time before cooking or serving.
Can you use canned tuna in mussel pilaf with tuna?
Yes, canned tuna works well in mussel pilaf with tuna. Drain it first and fold it in after the rice is cooked or near the end of cooking, so it warms through without becoming dry or breaking into tiny pieces.
Is mussel pilaf with tuna a traditional Turkish dish?
Mussel pilaf with tuna is best thought of as a variation, not a single established traditional Turkish recipe. Turkish cuisine is known for rice dishes with mussels, while adding tuna combines that familiar seafood-and-rice idea with another ingredient.
How can you stop the mussels from overcooking in mussel pilaf with tuna?
To keep the mussels tender in mussel pilaf with tuna, cook them only until they are done and add already-cooked mussels toward the end. Cooking them for the full time needed by the rice can make their texture tough.
What rice works best for mussel pilaf with tuna?
A medium-grain rice that holds its shape works well for mussel pilaf with tuna. Rinse it before cooking to remove excess surface starch, and let the finished pilaf rest briefly so the grains settle before you fold in the tuna.
Can frozen mussels be used in mussel pilaf with tuna?
Yes, frozen mussels can be used in mussel pilaf with tuna if they are thawed and prepared according to the package directions. Drain excess liquid before adding them, since extra water can make the rice wet and unevenly cooked.
What can you serve with mussel pilaf with tuna?
Serve mussel pilaf with tuna with a crisp salad, lemon wedges, or simply cooked vegetables. Fresh, acidic sides balance the rich seafood and rice without competing with the dish's main flavors.
How long does leftover mussel pilaf with tuna keep?
Refrigerate leftover mussel pilaf with tuna promptly in a covered container and eat it the next day. Rice and seafood should not be left at room temperature for extended periods; reheat leftovers until steaming hot throughout.
Can mussel pilaf with tuna be frozen?
Mussel pilaf with tuna can be frozen, but the rice may turn softer and the seafood texture may become less tender after thawing. Freeze it promptly in a sealed portion, thaw it in the refrigerator, and reheat it thoroughly only once.
Mussel pilaf with tuna Vitamins & Minerals
Vitamins
B12
7.75µg · 323% DV
B3
6mg · 38% DV
B6
0.3mg · 18% DV
B2
0.22mg · 17% DV
Minerals
Selenium
60µg · 109% DV
Phosphorus
315mg · 45% DV
Copper
0.4mg · 44% DV
Iodine
60µg · 40% DV
Sodium
725mg · 32% DV
Potassium ⭐
370mg · 11% DV
Mussel pilaf with tuna Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mussel pilaf with tuna
To burn the 420 calories in 1 serving (medium) (250 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 Mussel pilaf with tuna?
Mussel pilaf with tuna combines rice cooked with mussels and tuna stirred in or added near the end. It is a seafood rice dish rather than a preparation tied to one widely recognised regional tradition, so recipes can vary with the cook and the seafood available. The mussels bring a briny, tender bite, while tuna gives the pilaf a fuller savoury flavour.
Serve it warm as a straightforward main meal, with lemon and a crisp green salad; those accompaniments also suit the dish for readers used to Mediterranean-style seafood meals. It is a protein-rich choice for a rice-based dish, with 9.4 g of protein per 100 g. For a lighter plate, keep added oil modest and serve a generous portion of vegetables alongside.
How Nutritious Is Mussel pilaf with 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 Mussel pilaf with 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 Mussel pilaf with tuna Contain Allergens?
Contains these allergens:
Which Diets Is Mussel pilaf with tuna Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Mussel pilaf with tuna Fat Profile
SATURATED
2.75g
MONOUNSATURATED
4.25g
POLYUNSATURATED
2.25g
Omega 6:3 ratio 6.5:1
Above the ideal 4:1 (6.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.