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A moist, loosely mixed salad of pale pink tuna flakes, bright yellow corn kernels, and dark olive rings, served in a bowl.
●Low GI

Tuna, corn and olive mix Calories

Source of protein and fiber, contains healthy fats

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

145kcal

GI

45low

POTASSIUM · 100 G

180mg

FIBER · 100 G

2.1g

Quick answer

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.

Tuna, corn and olive mix Nutrition Facts

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%

Tuna, corn and olive mix nutrition facts table · 1 serving (medium) (120 g)

NutrientAmount% DV
Calories174 kcal
Total fat7.4 g9%
Saturated fat1.44 g7%
Trans fat0 g
Sodium408 mg18%
Total carbohydrate12.2 g4%
Fiber2.5 g9%
Protein12.6 g25%

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, corn and olive mix?

ServingAmountCalories
1 serving (medium)120 g174 kcal
1 serving (small)80 g116 kcal
100 g100 g145 kcal
1 piece (medium)100 g145 kcal
1 cup (medium)150 g218 kcal
1 can (whole)160 g232 kcal
1 serving (large)180 g261 kcal
1 bottle (whole)200 g290 kcal
2 serving (double)240 g348 kcal

Calculated from 145 calories per 100 g.

Frequently Asked Questions About Tuna, corn and olive mix

What can you serve with tuna, corn and olive mix?

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.

Can you freeze tuna, corn and olive mix?

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.

Can tuna, corn and olive mix be used as a sandwich filling?

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.

Do you need to cook tuna, corn and olive mix?

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.

What dressing goes with tuna, corn and olive mix?

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.

Can you add tuna, corn and olive mix to pasta?

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.

Should you drain the tuna for tuna, corn and olive mix?

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.

Can fresh tuna be used in tuna, corn and olive mix?

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.

How do you keep tuna, corn and olive mix from getting watery?

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.

Can tuna, corn and olive mix be made without olives?

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.

Tuna, corn and olive mix Vitamins & Minerals

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

Tuna, corn and olive mix Glycemic Index

GLYCEMIC INDEX

45
Low
0 Low5570100

GLYCEMIC LOAD

6
Low

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

How to Burn Off Tuna, corn and olive mix

To burn the 174 calories in 1 serving (medium) (120 g):

🚶

43min

Walking (5 km/h)

🏃

18min

Running (8 km/h)

🚴

24min

Cycling

🏊

20min

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, corn and olive mix?

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.

How Nutritious Is Tuna, corn and olive mix?

Nutrient density

Medium

54/ 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

52/ 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, corn and olive 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, corn and olive mix Contain Allergens?

Contains these allergens:

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

Which Diets Is Tuna, corn and olive 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, corn and olive mix Fat Profile

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.