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Tuna Croquette Calories
A breaded croquette made with tuna, potato and breadcrumbs, typically fried.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Tuna Croquette (55 g) has 120 calories. That works out to 218 calories per 100 g. It contains 11.2 g of carbs, 5.9 g of protein, 5.6 g of fat and 0.8 g of fiber. Its 0.7 µg of B12 covers 31% of the Daily Value. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.
Tuna Croquette Nutrition Facts
Selected: 1 piece (medium) · 55 g
120
KCAL / 55G
Carbs
11.2g
· 4% DV
Protein
5.9g
· 12% DV
Fat
5.6g
· 7% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 38% · Protein 20% · Fat 42%
Tuna Croquette nutrition facts table · 1 piece (medium) (55 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 120 kcal | |
| Total fat | 5.6 g | 7% |
| Saturated fat | 1.29 g | 6% |
| Trans fat | 0.07 g | |
| Sodium | 264 mg | 11% |
| Total carbohydrate | 11.2 g | 4% |
| Fiber | 0.8 g | 3% |
| Protein | 5.9 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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How Many Calories in 1 Medium Tuna Croquette?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 55 g | 120 kcal |
| 1 piece (mini) | 30 g | 65 kcal |
| 1 piece (small) | 40 g | 87 kcal |
| 1 piece (large) | 75 g | 164 kcal |
| 100 g | 100 g | 218 kcal |
| 2 piece (double) | 110 g | 240 kcal |
| 1 serving (medium) | 120 g | 262 kcal |
| 3 piece (triple) | 165 g | 360 kcal |
| 1 serving (large) | 180 g | 392 kcal |
Calculated from 218 calories per 100 g.
Frequently Asked Questions About Tuna Croquette
What is a tuna croquette made of?
A tuna croquette is usually made with tuna, mashed potato and breadcrumbs, with egg often added to help bind the mixture. Recipes may also include onion, herbs or seasoning, then coat the shaped mixture in crumbs before cooking.
How do you make tuna croquettes crispy?
For crisp tuna croquettes, drain the tuna well, shape and chill the mixture, then coat it evenly in breadcrumbs. Fry in hot oil in small batches, or lightly oil the croquettes before baking or air-frying.
Why do tuna croquettes fall apart when frying?
Tuna croquettes usually fall apart when the mixture is too wet, too warm or not bound firmly enough. Drain the tuna, chill the shaped croquettes before cooking, and let the outside set before turning them in the pan.
Can you bake tuna croquettes instead of frying them?
Yes, tuna croquettes can be baked instead of fried. Brush or spray them lightly with oil so the coating browns, and turn them once during cooking; they may be less evenly crisp than deep-fried croquettes.
Should you use canned tuna in oil or water for tuna croquettes?
Either canned tuna in oil or water works for tuna croquettes, as long as you drain it well. Tuna packed in oil can give a richer flavor, while water-packed tuna makes a milder filling.
What sauce goes well with tuna croquettes?
Tuna croquettes pair well with tartar sauce, lemon mayonnaise or a simple squeeze of lemon. A crisp salad or lightly dressed vegetables also balance the rich, breaded exterior.
Can you freeze tuna croquettes before cooking?
Yes, you can freeze shaped, breaded tuna croquettes before cooking. Freeze them in a single layer first so they do not stick together, then transfer them to a sealed freezer container; cook them thoroughly from frozen or thaw them safely in the refrigerator.
How long do cooked tuna croquettes last in the fridge?
Cooked tuna croquettes keep for about three to four days in the refrigerator when cooled promptly and stored in a covered container. Discard them if they have been left at room temperature for an extended period.
What is the best way to reheat tuna croquettes?
Reheat tuna croquettes in an oven or air fryer to help restore their crisp coating. A microwave is quicker but tends to make the breading soft; heat until the centre is hot throughout.
Can you make tuna croquette mixture ahead of time?
Yes, you can prepare the tuna croquette mixture ahead and keep it covered in the refrigerator until you are ready to shape and cook it. Chilling also firms the mixture, making it easier to handle.
Tuna Croquette Vitamins & Minerals
Vitamins
B12
0.74µg · 31% DV
B3
2.26mg · 14% DV
B6
0.12mg · 7% DV
Biotin
1.93µg · 6% DV
Minerals
Selenium
15µg · 27% DV
Sodium
264mg · 11% DV
Phosphorus
80mg · 11% DV
Iodine
9.9µg · 7% DV
Potassium ⭐
135mg · 4% DV
Tuna Croquette Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tuna Croquette
To burn the 120 calories in 1 piece (medium) (55 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 Croquette?
A tuna croquette combines tuna and potato in a small, breadcrumb-coated patty, usually fried until crisp. Croquettes have many regional versions, while this one is a handy way to turn tuna and potato into a portable snack or a simple starter. The contrast between the crunchy coating and soft centre is part of its appeal.
Serve it hot with a squeeze of lemon, a dipping sauce or a fresh salad. It works as a light meal alongside vegetables, or as a snack to share. Tuna croquette provides 10.8 g of protein per 100 g, with much of its carbohydrate coming from the potato and coating. For a less oily result, bake the patties instead of frying them, and pair them with salad.
How Nutritious Is Tuna Croquette?
Nutrient density
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.
Satiety score
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.
Is Tuna Croquette 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 Croquette Contain Allergens?
Contains these allergens:
Which Diets Is Tuna Croquette Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not 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 Croquette Fat Profile
SATURATED
1.29g
MONOUNSATURATED
1.95g
POLYUNSATURATED
1.35g
Omega 6:3 ratio 7.9:1
Above the ideal 4:1 (7.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.