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Tuna with basmati rice Calories
High-protein tuna and basmati rice dish
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Tuna with basmati rice (250 g) has 390 calories. That works out to 156 calories per 100 g. It contains 44.8 g of carbs, 32 g of protein, 8.5 g of fat and 1 g of fiber. Its 2.8 µg of B12 covers 115% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Tuna with basmati rice Nutrition Facts
Selected: 1 serving (medium) · 250 g
390
KCAL / 250G
Carbs
44.8g
· 16% DV
Protein
32g
· 64% DV
Fat
8.5g
· 11% 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 47% · Protein 33% · Fat 20%
Tuna with basmati rice nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 390 kcal | |
| Total fat | 8.5 g | 11% |
| Saturated fat | 1.75 g | 9% |
| Trans fat | 0 g | |
| Sodium | 525 mg | 23% |
| Total carbohydrate | 44.8 g | 16% |
| Fiber | 1 g | 4% |
| Protein | 32 g | 64% |
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 Tuna with basmati rice?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 390 kcal |
| 100 g | 100 g | 156 kcal |
| 8 tablespoon (medium) | 120 g | 187 kcal |
| 1 piece (half) | 125 g | 195 kcal |
| 1 serving (small) | 180 g | 281 kcal |
| 1 cup (medium) | 200 g | 312 kcal |
| 2 piece (whole) | 250 g | 390 kcal |
| 1.5 cup (large) | 300 g | 468 kcal |
| 1 serving (large) | 350 g | 546 kcal |
Calculated from 156 calories per 100 g.
Frequently Asked Questions About Tuna with basmati rice
How do you make tuna with basmati rice?
Tuna with basmati rice is easy to make: cook the rice until fluffy, drain the tuna, then fold it in once the rice is ready. Add lemon, herbs, or a little olive oil for flavor, and avoid prolonged cooking so the tuna does not dry out.
Can you eat tuna with basmati rice cold?
Yes, tuna with basmati rice can be served cold as a rice salad. Cool the cooked rice promptly, refrigerate it, and mix in the tuna and fresh ingredients just before serving for the best texture and safe handling.
What sauce goes well with tuna with basmati rice?
Lemon and olive oil make a simple, bright dressing for tuna with basmati rice. You can also use a yogurt-and-herb sauce or a little soy sauce, but taste before adding salt because canned tuna and some sauces are already salty.
Can you use canned tuna in tuna with basmati rice?
Yes, canned tuna is a convenient choice for tuna with basmati rice. Drain it well before mixing so the rice does not turn wet; add it after the rice has cooked, since canned tuna is already cooked and needs only gentle warming, if any.
How do you stop tuna with basmati rice from becoming mushy?
To keep tuna with basmati rice from becoming mushy, rinse the rice before cooking, use the cooking method recommended for the rice, and let it rest briefly before fluffing. Drain the tuna thoroughly and fold it in gently rather than stirring repeatedly.
Is tuna with basmati rice good for a post-workout meal?
Yes, tuna with basmati rice can work well after exercise because it combines protein from tuna with carbohydrates from rice. Add vegetables or fruit if you want a more complete meal, and choose a portion that suits your appetite and training.
Can you freeze tuna with basmati rice?
Yes, tuna with basmati rice can be frozen, although the rice may be softer after thawing. Cool the dish promptly, pack it in an airtight freezer-safe container, and thaw it in the refrigerator before reheating until steaming hot throughout.
Is tuna with basmati rice safe during pregnancy?
Tuna with basmati rice can be eaten during pregnancy, but tuna contains mercury and recommended limits vary by tuna type and local guidance. Ask your doctor or dietitian which tuna choices and amounts are appropriate for you during pregnancy.
Why does basmati rice suit tuna with basmati rice?
Basmati rice suits tuna with basmati rice because its long, separate grains provide a light base for the tuna rather than forming a sticky mass. Its mild aroma also pairs easily with lemon, herbs, vegetables, and other common tuna seasonings.
What vegetables go best in tuna with basmati rice?
Peas, sweetcorn, bell pepper, cucumber, and spinach all work in tuna with basmati rice. Add cooked vegetables while the rice is warm, or use crisp raw vegetables in a chilled version; keep wet ingredients well drained to preserve the rice's texture.
Tuna with basmati rice Vitamins & Minerals
Vitamins
B12
2.75µg · 115% DV
B3
11.5mg · 72% DV
B6
0.55mg · 32% DV
B5
0.8mg · 16% DV
Minerals
Selenium
45µg · 82% DV
Phosphorus
363mg · 52% DV
Sodium
525mg · 23% DV
Manganese
0.45mg · 20% DV
Potassium ⭐
425mg · 13% DV
Tuna with basmati rice Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tuna with basmati rice
To burn the 390 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 Tuna with basmati rice?
Tuna with basmati rice brings together flaky tuna and the long, slender grains of basmati, a fragrant rice variety associated with South Asia. It is often assembled with canned tuna for convenience, though freshly cooked tuna works too; vegetables, herbs, lemon or a simple dressing can round it out. It makes an easy lunch or supper, served warm or chilled, and travels well for packed meals. Across many English-speaking kitchens, it is treated as a flexible rice bowl rather than a formal dish: add salad greens or crunchy vegetables for contrast. The rice supplies most of the carbohydrates, while tuna makes the meal protein-rich. For a lighter version, drain excess oil from the tuna and use a lemon-based dressing.
How Nutritious Is Tuna with basmati rice?
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
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 Tuna with basmati rice 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 Tuna with basmati rice Contain Allergens?
Contains these allergens:
Which Diets Is Tuna with basmati rice 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
Tuna with basmati rice Fat Profile
SATURATED
1.75g
MONOUNSATURATED
2.25g
POLYUNSATURATED
2.25g
Omega 6:3 ratio 3.9:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.