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Source of protein and fiber, contains healthy fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Tuna, corn and olive mix (120 g) has 174 calories. That works out to 145 calories per 100 g. It contains 12.2 g of carbs, 12.6 g of protein, 7.4 g of fat and 2.5 g of fiber. Its 1.3 µg of B12 covers 55% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 120 g
174
KCAL / 120G
Carbs
12.2g
· 4% DV
Protein
12.6g
· 25% DV
Fat
7.4g
· 9% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 29% · Protein 30% · Fat 41%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 174 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 1.44 g | 7% |
| Trans fat | 0 g | |
| Sodium | 408 mg | 18% |
| Total carbohydrate | 12.2 g | 4% |
| Fiber | 2.5 g | 9% |
| Protein | 12.6 g | 25% |
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) | 120 g | 174 kcal |
| 1 serving (small) | 80 g | 116 kcal |
| 100 g | 100 g | 145 kcal |
| 1 piece (medium) | 100 g | 145 kcal |
| 1 cup (medium) | 150 g | 218 kcal |
| 1 can (whole) | 160 g | 232 kcal |
| 1 serving (large) | 180 g | 261 kcal |
| 1 bottle (whole) | 200 g | 290 kcal |
| 2 serving (double) | 240 g | 348 kcal |
Calculated from 145 calories per 100 g.
Tuna, corn and olive mix goes well with leafy salad, boiled potatoes, or crusty bread. For a more filling meal, spoon it over cooked pasta or use it as a wrap filling.
Freezing tuna, corn and olive mix is not recommended because thawed corn and olives can become soft and watery. Make only what you plan to eat soon, and keep any leftovers refrigerated in a sealed container.
Yes, tuna, corn and olive mix works well in sandwiches, wraps, or pita pockets. Drain the ingredients thoroughly first so the bread does not turn soggy, and add lettuce if you want a barrier against moisture.
No, tuna, corn and olive mix is usually served without cooking when made with ready-to-eat canned tuna and corn. Drain the ingredients and combine them; if you prefer it warm, heat it briefly rather than cooking it for a long time.
Lemon juice and a little olive oil make a simple dressing for tuna, corn and olive mix. The olives may already add plenty of salt, so taste the mixture before seasoning it further.
Yes, you can toss tuna, corn and olive mix with cooked pasta for a quick meal. Let the pasta cool first if serving it as a salad, and add the mixture near serving time to keep its texture.
Yes, drain canned tuna before adding it to tuna, corn and olive mix. Removing excess liquid keeps the mixture from becoming watery; if the tuna is packed in oil, you can reserve a little to flavor the dressing.
Yes, cooked fresh tuna can replace canned tuna in tuna, corn and olive mix. Let it cool, flake it into bite-sized pieces, and refrigerate the finished mixture promptly; raw tuna is not a suitable substitute for this ready-to-eat preparation.
Drain the tuna and corn well before combining them in tuna, corn and olive mix. Add dressing only as needed and avoid leaving the mixture at room temperature, since released liquid can collect as it sits.
Yes, you can leave olives out of tuna, corn and olive mix, though the result will lose their salty, briny flavor. Add chopped cucumber or capers if you want another sharp, savory element.
Vitamins
B12
1.32µg · 55% DV
B3
3.36mg · 21% DV
B6
0.22mg · 13% DV
B5
0.6mg · 12% DV
Minerals
Selenium
23µg · 42% DV
Phosphorus
132mg · 19% DV
Sodium
408mg · 18% DV
Copper
0.1mg · 11% DV
Potassium ⭐
216mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 174 calories in 1 serving (medium) (120 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, corn and olive mix brings together tuna with sweet corn kernels and olives, often as a simple salad or quick meal. It is a versatile combination rather than a dish tied to one specific regional tradition, and can be assembled from pantry staples or served alongside other foods.
The tuna’s savoury, substantial taste contrasts with the corn’s sweetness and the olives’ briny bite. Serve it over leafy greens for lunch, tuck it into a sandwich, or offer it as part of a casual spread. It provides protein and fibre, with some fat from the olives. For a fresher, lighter plate, add lemon juice and extra greens instead of a heavy dressing.
Medium
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
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
1.44g
MONOUNSATURATED
3.24g
POLYUNSATURATED
1.8g
Omega 6:3 ratio 0.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.