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🐟🧀

●Low GI
💪High Protein

Tuna cheese Calories

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

190kcal

GI

10low

POTASSIUM · 100 G

260mg

FIBER · 100 G

0g

Quick answer

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.

Tuna cheese Nutrition Facts

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%

Tuna cheese nutrition facts table · 1 serving (medium) (30 g)

NutrientAmount% DV
Calories57 kcal
Total fat3.2 g4%
Saturated fat1.74 g9%
Trans fat0.05 g
Sodium186 mg8%
Total carbohydrate1.1 g0%
Fiber0 g0%
Protein6.1 g12%

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 cheese?

ServingAmountCalories
1 serving (medium)30 g57 kcal
1 teaspoon (small)10 g19 kcal
1 tablespoon (medium)20 g38 kcal
1 slice (thin)25 g48 kcal
1 slice (thick)35 g67 kcal
2 tablespoon (large)40 g76 kcal
1 serving (large)50 g95 kcal
1 piece (medium)60 g114 kcal
100 g100 g190 kcal
1 pack (whole)100 g190 kcal

Calculated from 190 calories per 100 g.

Frequently Asked Questions About Tuna cheese

What does tuna cheese taste like?

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.

What can you make with tuna cheese?

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.

Is tuna cheese ready to eat?

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.

Can tuna cheese be used in pasta?

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.

How should you store tuna cheese after opening?

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.

Can you freeze tuna cheese?

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.

Is tuna cheese a healthy snack?

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.

How is tuna cheese different from tuna salad?

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.

Can you melt tuna cheese?

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.

Is tuna cheese safe for someone with a fish or dairy allergy?

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.

Tuna cheese Vitamins & Minerals

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

Tuna cheese Glycemic Index

GLYCEMIC INDEX

10
Low
0 Low5570100

GLYCEMIC LOAD

0.1
Low

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

How to Burn Off Tuna cheese

To burn the 57 calories in 1 serving (medium) (30 g):

🚶

14min

Walking (5 km/h)

🏃

6min

Running (8 km/h)

🚴

8min

Cycling

🏊

7min

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 cheese?

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.

How Nutritious Is Tuna cheese?

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

51/ 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.

Is Tuna cheese 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 cheese Contain Allergens?

Contains these allergens:

Gluten free
Dairy yes
Eggs free
Peanuts free
Tree nuts free
Fish yes
Soy free
Sesame free

Which Diets Is Tuna cheese Good For?

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

Tuna cheese Fat Profile

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.