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A tuna-and-cheese product that is protein-rich but may contain notable sodium and saturated fat.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Tuna cheese (30 g) has 57 calories. That works out to 190 calories per 100 g. It contains 1.1 g of carbs, 6.1 g of protein, 3.2 g of fat and 0 g of fiber. Its 0.8 µg of B12 covers 33% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 30 g
57
KCAL / 30G
Carbs
1.1g
· 0% DV
Protein
6.1g
· 12% DV
Fat
3.2g
· 4% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 8% · Protein 42% · Fat 50%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 57 kcal | |
| Total fat | 3.2 g | 4% |
| Saturated fat | 1.74 g | 9% |
| Trans fat | 0.05 g | |
| Sodium | 186 mg | 8% |
| Total carbohydrate | 1.1 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 6.1 g | 12% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 57 kcal |
| 1 teaspoon (small) | 10 g | 19 kcal |
| 1 tablespoon (medium) | 20 g | 38 kcal |
| 1 slice (thin) | 25 g | 48 kcal |
| 1 slice (thick) | 35 g | 67 kcal |
| 2 tablespoon (large) | 40 g | 76 kcal |
| 1 serving (large) | 50 g | 95 kcal |
| 1 piece (medium) | 60 g | 114 kcal |
| 100 g | 100 g | 190 kcal |
| 1 pack (whole) | 100 g | 190 kcal |
Calculated from 190 calories per 100 g.
Tuna cheese has a savory, fish-forward flavor softened by the richness of cheese. The balance and texture vary by product, so it may taste mild and creamy or more distinctly like tuna.
Tuna cheese works in sandwiches, wraps, crackers, and simple snack plates. You can also use it as a filling for stuffed vegetables or savory pastries, adjusting other salty ingredients to suit its flavor.
Tuna cheese can be eaten without cooking when its package identifies it as ready to eat. Check the product directions before serving, since preparation and storage instructions can differ between products.
Yes, tuna cheese can be stirred into warm pasta as a quick, creamy addition. Take the pan off the heat before mixing it in, since prolonged cooking can make a cheese-based mixture separate or become oily.
Keep opened tuna cheese covered in the refrigerator and follow the storage directions on its package. Avoid leaving it out for extended periods, and discard it if its smell, appearance, or texture has changed.
Freezing tuna cheese is usually not recommended because thawing can make its texture watery or separated. Refrigerate it instead and use it within the period stated on the package.
Tuna cheese provides protein, but it can also contain notable sodium and saturated fat. It can fit into a snack, though pairing a modest amount with vegetables or whole-grain bread makes for a more balanced choice.
Tuna cheese combines tuna and cheese in one product, while tuna salad typically mixes tuna with other ingredients such as vegetables or dressing. Tuna cheese tends to have a richer, more cheese-forward texture.
You can warm tuna cheese in a toastie or sandwich, but it may not melt like a plain block of cheese. Heat it gently and briefly, since some tuna-and-cheese mixtures can separate when overheated.
No. Tuna cheese contains fish and dairy, so it is not suitable for someone allergic to either. Avoid serving it to that person, even in a small amount.
Vitamins
B12
0.78µg · 33% DV
B3
2.16mg · 14% DV
B6
0.11mg · 6% DV
B2
0.07mg · 5% DV
Minerals
Selenium
14µg · 25% DV
Phosphorus
90mg · 13% DV
Sodium
186mg · 8% DV
Calcium
69mg · 7% DV
Potassium ⭐
78mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 57 calories in 1 serving (medium) (30 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.
Tuna cheese combines tuna with cheese in a savoury, protein-rich product. Its texture can be smooth enough to spread or have small flakes, depending on the recipe. It is best understood as a prepared tuna-and-cheese product rather than a dish tied to one particular regional tradition.
You can spread it on toast, use it in a sandwich or serve it with crackers for a quick snack. The flavour brings together tuna’s savouriness and the creamy, salty taste of cheese. It provides 20.5 g of protein per 100 g, while sodium and saturated fat may also be notable. Pair it with fresh vegetables or salad for a lighter meal.
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.
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.
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
1.74g
MONOUNSATURATED
0.81g
POLYUNSATURATED
0.21g
Omega 6:3 ratio 0.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.