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Quinoa tuna Calories
High in protein and fiber, contains omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Quinoa tuna (180 g) has 261 calories. That works out to 145 calories per 100 g. It contains 27.4 g of carbs, 24.3 g of protein, 5.8 g of fat and 5.6 g of fiber. Its 2 µg of B12 covers 83% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Quinoa tuna Nutrition Facts
Selected: 1 serving (medium) · 180 g
261
KCAL / 180G
Carbs
27.4g
· 10% DV
Protein
24.3g
· 49% DV
Fat
5.8g
· 7% DV
Fiber
5.6g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 42% · Protein 38% · Fat 20%
Quinoa tuna nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 261 kcal | |
| Total fat | 5.8 g | 7% |
| Saturated fat | 1.26 g | 6% |
| Trans fat | 0.02 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 27.4 g | 10% |
| Fiber | 5.6 g | 20% |
| Protein | 24.3 g | 49% |
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 Quinoa tuna?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 261 kcal |
| 100 g | 100 g | 145 kcal |
| 1 piece (mini) | 100 g | 145 kcal |
| 1 serving (small) | 120 g | 174 kcal |
| 1 cup (whole) | 200 g | 290 kcal |
| 1 serving (large) | 250 g | 363 kcal |
| 1 bottle (jumbo) | 300 g | 435 kcal |
| 2 serving (double) | 360 g | 522 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Quinoa tuna
How do you make quinoa tuna?
Cook rinsed quinoa until tender, let it cool slightly, then fold in drained tuna. Add lemon juice, olive oil, chopped herbs, and diced vegetables for a simple quinoa tuna meal; season gradually, especially if the tuna is already salted.
Is quinoa tuna good for you?
Yes, quinoa tuna can be a nourishing, filling meal: tuna contributes protein and omega-3 fats, while quinoa adds fiber and plant nutrients. Choose lower-sodium tuna and add vegetables for freshness rather than relying on a salty dressing.
Should you use canned tuna for quinoa tuna?
Yes, canned tuna is a convenient choice for quinoa tuna and needs no extra cooking. Drain it before mixing so it does not make the quinoa soggy; tuna packed in oil can add richness, while tuna in water gives a lighter-tasting mixture.
Can you eat quinoa tuna cold?
Yes, quinoa tuna works well cold as a salad or packed lunch. Cool the cooked quinoa promptly before mixing, keep the finished dish refrigerated, and add crisp ingredients such as cucumber just before serving for better texture.
How do you keep quinoa fluffy in quinoa tuna?
Rinse the quinoa, cook it in the right amount of water, and let it stand covered briefly after cooking. Fluff it with a fork and cool it before adding tuna; stirring while it is wet or overcooked can make quinoa tuna mushy.
What dressing goes best with quinoa tuna?
A lemon-and-olive-oil dressing suits quinoa tuna particularly well because its acidity brightens the tuna without hiding the quinoa. Dijon mustard, black pepper, and fresh dill are also good additions; add the dressing gradually to avoid a soggy salad.
How long does quinoa tuna last in the fridge?
Quinoa tuna keeps for about 3–4 days in a covered container in the refrigerator. Chill it promptly after preparation, and discard it if it develops an off smell, unusual color, or slimy texture.
Can you freeze quinoa tuna?
Yes, you can freeze quinoa tuna, though the quinoa may soften and the tuna may become drier after thawing. Freeze it in an airtight container, thaw it in the refrigerator, and add fresh vegetables or dressing afterward for a better texture.
Is quinoa tuna good for weight loss?
Quinoa tuna can fit a weight-loss meal because its protein and fiber may help you feel satisfied. It does not cause weight loss on its own; keep rich dressings modest and pair it with plenty of vegetables to make a balanced plate.
Can you eat quinoa tuna during pregnancy?
Quinoa tuna can be eaten during pregnancy, but tuna type and portion frequency matter because mercury levels vary. Follow current guidance for the specific tuna you use, and ask your healthcare professional for advice if you are unsure about your intake.
Quinoa tuna Vitamins & Minerals
Vitamins
B12
1.98µg · 83% DV
B3
5.04mg · 32% DV
B1
0.32mg · 27% DV
B6
0.4mg · 24% DV
Minerals
Selenium
40µg · 73% DV
Manganese
0.9mg · 39% DV
Copper
0.32mg · 36% DV
Phosphorus
216mg · 31% DV
Sodium
378mg · 16% DV
Potassium ⭐
558mg · 16% DV
Quinoa tuna Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Quinoa tuna
To burn the 261 calories in 1 serving (medium) (180 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 Quinoa tuna?
Quinoa tuna brings together cooked quinoa, the small seed traditionally grown in the Andes, and flaked tuna. It is a contemporary bowl or salad combination rather than a dish with one established regional origin. The quinoa has a tender, slightly nutty bite, while the tuna is soft and savory. Serve it warm or chilled; in many places it works well as a quick lunch, and English-speaking home cooks often add leafy greens, chopped vegetables, lemon or herbs for a more salad-like meal. It offers protein and fibre along with the grain-like substance of quinoa. For a lighter bowl, go easy on oil-based dressing and add crisp vegetables.
How Nutritious Is Quinoa 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
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 Quinoa tuna 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 Quinoa tuna Contain Allergens?
Contains these allergens:
Which Diets Is Quinoa tuna 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
Quinoa tuna Fat Profile
SATURATED
1.26g
MONOUNSATURATED
1.98g
POLYUNSATURATED
1.8g
Omega 6:3 ratio 0.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.