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Superfresh Wholegrain Tuna Calories
Tuna sandwich on wholegrain bread
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Superfresh Wholegrain Tuna (145 g) has 406 calories. That works out to 280 calories per 100 g. It contains 1 g of carbs, 1 g of protein, 1 g of fat and 1 g of fiber. Its 39.2 µg of Selenium covers 71% of the Daily Value. Its glycemic index is 51 (medium), so it raises blood sugar at a moderate pace.
Superfresh Wholegrain Tuna Nutrition Facts
Selected: 1 serving (medium) · 145 g
406
KCAL / 145G
Carbs
1g
· 0% DV
Protein
1g
· 2% DV
Fat
1g
· 1% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 24% · Protein 24% · Fat 52%
Superfresh Wholegrain Tuna nutrition facts table · 1 serving (medium) (145 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 406 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 1.96 g | 10% |
| Trans fat | 0.07 g | |
| Sodium | 624 mg | 27% |
| Total carbohydrate | 1 g | 0% |
| Fiber | 1 g | 4% |
| Protein | 1 g | 2% |
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 Superfresh Wholegrain Tuna?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 145 g | 406 kcal |
| 1 piece (half) | 70 g | 196 kcal |
| 100 g | 100 g | 280 kcal |
| 1 pack (whole) | 145 g | 406 kcal |
| 2 piece (whole) | 145 g | 406 kcal |
| 1 serving (large) | 220 g | 616 kcal |
| 2 pack (double) | 290 g | 812 kcal |
Calculated from 280 calories per 100 g.
Frequently Asked Questions About Superfresh Wholegrain Tuna
Is Superfresh Wholegrain Tuna a sandwich or canned tuna?
Superfresh Wholegrain Tuna is a tuna sandwich made with wholegrain bread, not a can of plain tuna. Follow the package directions for its storage and preparation, since those depend on how the product is sold.
Does Superfresh Wholegrain Tuna need to be thawed before eating?
Follow the thawing directions on the Superfresh Wholegrain Tuna package. If it is sold frozen, thaw it as instructed before serving; do not assume it is ready to eat straight from the freezer.
Can you heat or toast Superfresh Wholegrain Tuna?
Only heat or toast Superfresh Wholegrain Tuna if its package instructions allow it. Heating can change the bread's texture, and the correct method depends on whether the product is chilled or frozen.
What ingredients are in Superfresh Wholegrain Tuna?
Superfresh Wholegrain Tuna combines tuna with wholegrain bread; the exact sauce and seasonings depend on the product formulation. Read the ingredient list on your pack for the complete recipe and any changes between versions.
How is Superfresh Wholegrain Tuna different from a homemade tuna sandwich?
Superfresh Wholegrain Tuna is a packaged sandwich made with wholegrain bread, while a homemade version lets you choose the bread, tuna mixture, and portion. Compare the pack's ingredients with your own recipe for specific differences.
How should you store unopened Superfresh Wholegrain Tuna?
Store unopened Superfresh Wholegrain Tuna according to the package directions, which specify whether it belongs in the fridge or freezer. Keep it within the stated use-by date and avoid leaving it unrefrigerated if the pack requires chilling.
How long does Superfresh Wholegrain Tuna last after opening?
After opening, keep Superfresh Wholegrain Tuna refrigerated if the package calls for refrigeration and eat it within the time stated on the pack. Do not leave leftovers at room temperature, and discard any product stored improperly.
Can you freeze Superfresh Wholegrain Tuna?
Freeze Superfresh Wholegrain Tuna only if its packaging says it is suitable for freezing. Freezing can make sandwich bread soggy after thawing, and a thawed product should not be refrozen unless the package specifically permits it.
What should you serve with Superfresh Wholegrain Tuna?
Serve Superfresh Wholegrain Tuna with a green salad, cut vegetables, or soup for a simple meal. Since the product is already a sandwich, fresh vegetables make an easy accompaniment without adding another bread-based side.
Is Superfresh Wholegrain Tuna convenient for a packed lunch?
Yes, Superfresh Wholegrain Tuna can work for a packed lunch if you can keep it at the temperature specified on its packaging. Use an insulated lunch bag with a cold pack when the product needs refrigeration.
Superfresh Wholegrain Tuna Vitamins & Minerals
Vitamins
B12
1.52µg · 63% DV
B3
5.94mg · 37% DV
B1
0.29mg · 24% DV
B6
0.35mg · 21% DV
Minerals
Selenium
39µg · 71% DV
Manganese
1.01mg · 44% DV
Phosphorus
268mg · 38% DV
Sodium
624mg · 27% DV
Potassium ⭐
319mg · 9% DV
Superfresh Wholegrain Tuna Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Superfresh Wholegrain Tuna
To burn the 406 calories in 1 serving (medium) (145 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 Superfresh Wholegrain Tuna?
Superfresh Wholegrain Tuna is a ready-made sandwich product, with tuna filling between slices of wholegrain bread. The tuna is in the filling; “wholegrain” describes the bread. It offers a convenient way to have a tuna sandwich without assembling one yourself.
The bread brings a hearty texture and a more pronounced grain flavour, while the tuna filling makes it savoury. Serve it cold for a quick lunch, take it along for work or travel, or pair it with a simple salad for a more substantial meal. Its nutritional character comes from the combination of bread and tuna filling. For a lighter-feeling plate, add fresh vegetables rather than another rich side.
How Nutritious Is Superfresh Wholegrain Tuna?
Nutrient density
Medium
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
Low
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 Superfresh Wholegrain 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 Superfresh Wholegrain Tuna Contain Allergens?
Contains these allergens:
Which Diets Is Superfresh Wholegrain 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
Superfresh Wholegrain Tuna Fat Profile
SATURATED
1.96g
MONOUNSATURATED
5g
POLYUNSATURATED
3.19g
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.