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Tuna bean corn mix Calories
High-protein mixed salad base with fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Tuna bean corn mix (160 g) has 189 calories. That works out to 118 calories per 100 g. It contains 11.2 g of carbs, 21.1 g of protein, 8.8 g of fat and 8.8 g of fiber. Its 1.8 µg of B12 covers 73% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Tuna bean corn mix Nutrition Facts
Selected: 1 cup (medium) · 160 g
189
KCAL / 160G
Carbs
11.2g
· 4% DV
Protein
21.1g
· 42% DV
Fat
8.8g
· 11% DV
Fiber
8.8g
· 31% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 21% · Protein 40% · Fat 39%
Tuna bean corn mix nutrition facts table · 1 cup (medium) (160 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 189 kcal | |
| Total fat | 8.8 g | 11% |
| Saturated fat | 1.28 g | 6% |
| Trans fat | 0 g | |
| Sodium | 448 mg | 19% |
| Total carbohydrate | 11.2 g | 4% |
| Fiber | 8.8 g | 31% |
| Protein | 21.1 g | 42% |
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 Cup of Tuna bean corn mix?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 160 g | 189 kcal |
| 1 tablespoon (small) | 15 g | 18 kcal |
| 3 tablespoon (medium) | 45 g | 53 kcal |
| 1 piece (small) | 90 g | 106 kcal |
| 100 g | 100 g | 118 kcal |
| 1 serving (small) | 120 g | 142 kcal |
| 1 pack (medium) | 185 g | 218 kcal |
| 1 serving (large) | 200 g | 236 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Tuna bean corn mix
How do you keep tuna bean corn mix from getting watery?
Drain the tuna, beans, and corn well before combining them. Add lemon juice or dressing just before serving, since the salt and acid draw moisture out of the ingredients while the mix sits.
What dressing goes well with tuna bean corn mix?
A lemon-and-olive-oil dressing works especially well with tuna bean corn mix. For a sharper taste, add a little vinegar or Dijon mustard; taste before adding salt because canned tuna can already be salty.
Can tuna bean corn mix be used as a sandwich filling?
Yes, tuna bean corn mix makes a filling for sandwiches or wraps. Drain it thoroughly first, then add lettuce or sliced cucumber to keep the bread from getting soggy.
Can you make tuna bean corn mix without mayonnaise?
Yes, tuna bean corn mix does not need mayonnaise. Use olive oil and lemon juice for a lighter, brighter dressing, or stir in plain yogurt if you want a creamy texture.
How do you make tuna bean corn mix spicy?
Add chopped fresh chili, chili flakes, or a dash of hot sauce to make tuna bean corn mix spicy. Start with a small amount, mix well, and taste before adding more so the heat does not overpower the tuna.
Can tuna bean corn mix be served on toast?
Yes, tuna bean corn mix can be spooned onto toast for a quick lunch. Drain the mixture well and use sturdy toasted bread, which holds the beans and corn better than soft bread.
How long does tuna bean corn mix last in the fridge?
Tuna bean corn mix keeps for about three to four days in a covered container in the refrigerator when made with freshly opened ingredients. Refrigerate it promptly, and discard it if it has been left out for hours.
Can you freeze tuna bean corn mix?
Freezing tuna bean corn mix is not ideal. The beans and corn can turn soft or watery after thawing, so refrigerate leftovers instead and enjoy them while their texture is still good.
Is tuna bean corn mix good for weight loss?
Tuna bean corn mix can fit into a weight-loss meal because its tuna and beans make it filling. Keep added oil and creamy dressing modest, and pair it with vegetables rather than adding several calorie-dense toppings.
What can you add to tuna bean corn mix besides onion?
Chopped bell pepper, celery, cucumber, or fresh herbs add crunch and freshness to tuna bean corn mix. Add them shortly before serving so their texture stays crisp.
Tuna bean corn mix Vitamins & Minerals
Vitamins
B12
1.76µg · 73% DV
B3
7.36mg · 46% DV
Folate
76.8µg · 19% DV
B6
0.29mg · 17% DV
Minerals
Selenium
29µg · 53% DV
Phosphorus
232mg · 33% DV
Copper
0.18mg · 20% DV
Sodium
448mg · 19% DV
Potassium ⭐
384mg · 11% DV
Tuna bean corn mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tuna bean corn mix
To burn the 189 calories in 1 cup (medium) (160 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 bean corn mix?
Tuna bean corn mix brings together tuna, beans and sweetcorn in a dish usually served cold as a salad. It has no single regional origin; similar combinations are popular as an easy lunch or a convenient salad base. The ingredients can be tossed with lemon, olive oil and herbs, or served simply as they are.
Expect a hearty bite from the beans, sweetness from the corn and a savoury flavour from the tuna. It works well on its own, over leafy greens, or tucked into a sandwich for lunch. The combination is a good source of protein and fibre, making it more filling than a plain green salad. For a lighter serving, add extra vegetables and go easy on oily dressing.
How Nutritious Is Tuna bean corn 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 bean corn 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 bean corn mix Contain Allergens?
Contains these allergens:
Which Diets Is Tuna bean corn 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 bean corn mix Fat Profile
SATURATED
1.28g
MONOUNSATURATED
1.76g
POLYUNSATURATED
1.44g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.