Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🐟
Tuna and Kidney Bean Mix Calories
A protein- and fiber-containing mix of tuna and cooked kidney beans.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Tuna and Kidney Bean Mix (175 g) has 214 calories. That works out to 122 calories per 100 g. It contains 20 g of carbs, 29.9 g of protein, 1.2 g of fat and 5.6 g of fiber. Its 7.9 µg of B12 covers 328% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Tuna and Kidney Bean Mix Nutrition Facts
Selected: 1 cup (medium) · 175 g
214
KCAL / 175G
Carbs
20g
· 7% DV
Protein
29.9g
· 60% DV
Fat
1.2g
· 2% 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 38% · Protein 57% · Fat 5%
Tuna and Kidney Bean Mix nutrition facts table · 1 cup (medium) (175 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 214 kcal | |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.35 g | 2% |
| Trans fat | 0 g | |
| Sodium | 245 mg | 11% |
| Total carbohydrate | 20 g | 7% |
| Fiber | 5.6 g | 20% |
| Protein | 29.9 g | 60% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Tuna and Kidney Bean Mix?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 175 g | 214 kcal |
| 1 tablespoon (small) | 18 g | 22 kcal |
| 1 ounce (small) | 28 g | 34 kcal |
| ½ cup (small) | 88 g | 107 kcal |
| 100 g | 100 g | 122 kcal |
| 1 serving (medium) | 150 g | 183 kcal |
| 1 serving (large) | 220 g | 268 kcal |
| 1 cup (large) | 240 g | 293 kcal |
Calculated from 122 calories per 100 g.
Frequently Asked Questions About Tuna and Kidney Bean Mix
How do you make Tuna and Kidney Bean Mix?
Combine drained tuna with cooked, cooled kidney beans, then add lemon juice, olive oil, chopped red onion and parsley. Fold the ingredients together gently so the beans stay intact. Serve it as a salad, or spoon it into a sandwich or wrap.
What goes well with Tuna and Kidney Bean Mix?
Tuna and Kidney Bean Mix pairs well with leafy greens, tomatoes, roasted peppers or crusty bread. For a more filling meal, serve it with boiled potatoes or brown rice; a crisp salad with a tangy dressing also balances the creamy beans and savory tuna.
Can you use canned kidney beans in Tuna and Kidney Bean Mix?
Yes, canned kidney beans work well in Tuna and Kidney Bean Mix because they are already cooked. Drain and rinse them under running water to remove the canning liquid and some of its salt, then let them drain thoroughly before combining with tuna.
Should tuna be drained for Tuna and Kidney Bean Mix?
Yes, drain the tuna for Tuna and Kidney Bean Mix so the dressing does not become watery. If it is packed in olive oil, save a little of the oil to flavor the beans; tuna in water should be drained well before mixing.
Can Tuna and Kidney Bean Mix be served warm?
Yes, Tuna and Kidney Bean Mix can be served warm, though it is commonly eaten cold as a salad. Warm the cooked beans first and fold in the tuna at the end; prolonged heating can make the tuna dry and break it into small pieces.
How long does Tuna and Kidney Bean Mix keep in the fridge?
Store Tuna and Kidney Bean Mix in a covered container in the refrigerator and eat it within two days. Do not leave it sitting out for an extended period. If preparing ahead, keep the dressing separate and mix it in just before serving.
Is Tuna and Kidney Bean Mix safe to eat during pregnancy?
Yes, Tuna and Kidney Bean Mix can be eaten during pregnancy, but tuna type and serving frequency matter because some tuna contains more mercury. Choose lower-mercury fish and follow your clinician’s advice on how often to eat tuna while pregnant.
What dressing is best for Tuna and Kidney Bean Mix?
A lemon and olive oil dressing is a simple match for Tuna and Kidney Bean Mix. Add Dijon mustard, black pepper or chopped herbs for extra flavor, and taste before adding salt because canned tuna and beans may already contribute plenty.
Can you freeze Tuna and Kidney Bean Mix?
Freezing Tuna and Kidney Bean Mix is not recommended for the best texture. Kidney beans can turn mealy after thawing, while tuna may become dry and the dressing can separate. Make only what you can refrigerate and eat within a couple of days.
Does Tuna and Kidney Bean Mix cause gas?
It can: kidney beans contain fermentable carbohydrates that cause gas in some people. Rinse canned beans well or cook dried beans thoroughly, and start with a smaller serving if beans often bother you. Gradually increasing bean portions may improve tolerance.
Tuna and Kidney Bean Mix Vitamins & Minerals
Vitamins
B12
7.88µg · 328% DV
B3
16.8mg · 105% DV
B6
0.96mg · 56% DV
Folate
120.75µg · 30% DV
Minerals
Selenium
70µg · 127% DV
Phosphorus
315mg · 45% DV
Copper
0.39mg · 43% DV
Zinc
2.8mg · 25% DV
Potassium ⭐
700mg · 21% DV
Sodium
245mg · 11% DV
Tuna and Kidney Bean Mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tuna and Kidney Bean Mix
To burn the 214 calories in 1 cup (medium) (175 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 and Kidney Bean Mix?
Tuna and Kidney Bean Mix combines tuna with cooked red kidney beans, often as a quick salad or lunch rather than a dish tied to one particular regional tradition. The beans bring a soft, substantial bite, while tuna adds a savoury, flaky contrast. A little lemon, olive oil, onion or fresh herbs can bring the ingredients together.
It works well chilled or at room temperature, served over leafy greens, alongside bread, or packed for lunch. Its protein and fibre make it more filling than a simple tuna salad, while the mix itself is low in fat. For a lighter, brighter version, dress it with lemon and a modest splash of olive oil instead of a creamy sauce.
How Nutritious Is Tuna and Kidney Bean Mix?
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 Tuna and Kidney Bean Mix 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 and Kidney Bean Mix Contain Allergens?
Contains these allergens:
Which Diets Is Tuna and Kidney Bean Mix 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 and Kidney Bean Mix Fat Profile
SATURATED
0.35g
MONOUNSATURATED
0.35g
POLYUNSATURATED
0.53g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
Compare Tuna and Kidney Bean Mix
Foods Similar to Tuna and Kidney Bean Mix
Have another question about Tuna and Kidney Bean Mix?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.