1 cup (medium) of Whole wheat pasta with tuna (220 g) has 370 calories. That works out to 168 calories per 100 g. It contains 47.1 g of carbs, 24.6 g of protein, 9 g of fat and 7 g of fiber. Its 61.6 µg of Selenium covers 112% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.

What is Whole wheat pasta with tuna?

Whole wheat pasta with tuna combines pasta made from whole wheat flour with flakes of tuna. It is a straightforward, modern meal rather than a dish with one settled regional origin, and it fits easily into everyday home cooking. Spiral shapes catch the tuna well, while the pasta’s hearty, slightly nutty bite contrasts with the fish’s soft, savoury texture.

Serve it warm for lunch or dinner, or chill it and enjoy it as a pasta salad; lemon, herbs and crisp vegetables make fresh accompaniments. Whole wheat pasta contributes fibre and tuna adds protein, with 11.2 g of protein per 100 g. For a lighter plate, use a modest amount of dressing or oil and add extra vegetables.

Whole wheat pasta with tuna Nutrition Facts

Selected: 100 g

168

KCAL / 100G

Carbs

21.4g

· 8% DV

Protein

11.2g

· 22% DV

Fat

4.1g

· 5% DV

Fiber

3.2g

· 11% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 51% · Protein 27% · Fat 22%

Whole wheat pasta with tuna Vitamins & Minerals

Vitamins

B12

1.1µg · 46% DV

3.4mg · 21% DV

0.12mg · 10% DV

0.16mg · 9% DV

Minerals

Selenium

28µg · 51% DV

Manganese

1mg · 43% DV

Phosphorus

145mg · 21% DV

Iron

2mg · 11% DV

How Nutritious Is Whole wheat pasta with tuna?

Nutrient density

High

63/ 100

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

56/ 100

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.

Whole wheat pasta with tuna Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Whole wheat pasta with tuna

To burn the 168 calories in 100 g:

🚶

42min

Walking (5 km/h)

🏃

17min

Running (8 km/h)

🚴

23min

Cycling

🏊

20min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Whole wheat pasta 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 Whole wheat pasta with tuna Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Whole wheat pasta 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

Whole wheat pasta with tuna Fat Profile

SATURATED

0.8g

MONOUNSATURATED

1.1g

POLYUNSATURATED

0.9g

⚖️

Omega 6:3 ratio 5.4:1

Above the ideal 4:1 (5.4:1).

Compare Whole wheat pasta with tuna

🍝vs🧴

Whole wheat pasta with tuna vs Hawthorn Vinegar150 kcal more per 100 g

→🍝vs🌯

Whole wheat pasta with tuna vs Tantuni42 kcal fewer per 100 g

→🍝vs🌯

Whole wheat pasta with tuna vs Chicken Wrap27 kcal fewer per 100 g

→🍝vs🍫

Whole wheat pasta with tuna vs Protein Bar182 kcal fewer per 100 g

→

Foods Similar to Whole wheat pasta with tuna

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

🥟

Cheese Börek

290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

Frequently Asked Questions About Whole wheat pasta with tuna

How do you make whole wheat pasta with tuna?

Cook the whole wheat pasta until just tender, drain it, then toss it with drained tuna and a dressing or sauce. Olive oil, lemon, black pepper, and parsley make a quick version; add the tuna near the end so it does not break up too much.

What sauce goes well with whole wheat pasta with tuna?

Lemon and olive oil, tomato sauce, or a light garlic-and-herb dressing all work well with whole wheat pasta with tuna. A creamy sauce is another option, but use it sparingly so it does not overwhelm the tuna.

Can you eat whole wheat pasta with tuna cold?

Yes, whole wheat pasta with tuna can be served cold as a pasta salad. Cool the cooked pasta promptly, then mix it with drained tuna, chopped vegetables, and dressing; refrigerate it until serving rather than leaving it out.

Should you drain the tuna for whole wheat pasta with tuna?

Usually, yes: draining canned tuna keeps whole wheat pasta with tuna from becoming oily or watery. If the tuna is packed in water, add a little olive oil or dressing for moisture; if it is packed in oil, use some of that oil only if you want a richer result.

What vegetables can you add to whole wheat pasta with tuna?

Cherry tomatoes, spinach, peas, roasted peppers, and finely chopped celery pair well with whole wheat pasta with tuna. Add tender greens at the end so they wilt gently, or use crunchy vegetables in a cold pasta salad.

How long does whole wheat pasta with tuna last in the fridge?

Whole wheat pasta with tuna keeps for about three to four days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and discard it if it has been left out for an extended period or develops an unusual smell or appearance.

Can you freeze whole wheat pasta with tuna?

Yes, you can freeze whole wheat pasta with tuna, though thawed pasta may be softer and a creamy sauce may separate. Freeze it in airtight portions, thaw it in the refrigerator, and reheat it gently until steaming hot.

How do you reheat whole wheat pasta with tuna without drying it out?

Reheat whole wheat pasta with tuna in a covered pan over low heat with a splash of water, stirring gently. You can also use a microwave in short intervals, stirring between them; reheat only the portion you plan to eat.

How often can you eat whole wheat pasta with tuna?

Whole wheat pasta with tuna can be part of a varied diet, but tuna contains mercury, and levels differ among tuna types. Vary it with other fish and protein foods; people who are pregnant or may become pregnant should follow local guidance on tuna limits.

Can whole wheat pasta with tuna be made without mayonnaise?

Yes, whole wheat pasta with tuna does not need mayonnaise. Dress it with lemon juice and olive oil, tomato sauce, or a little plain yogurt with herbs; these options let the tuna and pasta remain the main flavors.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026