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Tuna greens bowl Calories
High-protein, omega-3-containing light meal
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Tuna greens bowl (250 g) has 228 calories. That works out to 91 calories per 100 g. It contains 11 g of carbs, 28.8 g of protein, 8 g of fat and 4.5 g of fiber. Its 200 µg of Vitamin K covers 167% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Tuna greens bowl Nutrition Facts
Selected: 1 serving (medium) · 250 g
228
KCAL / 250G
Carbs
11g
· 4% DV
Protein
28.8g
· 58% DV
Fat
8g
· 10% DV
Fiber
4.5g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 19% · Protein 50% · Fat 31%
Tuna greens bowl nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 228 kcal | |
| Total fat | 8 g | 10% |
| Saturated fat | 1.38 g | 7% |
| Trans fat | 0 g | |
| Sodium | 475 mg | 21% |
| Total carbohydrate | 11 g | 4% |
| Fiber | 4.5 g | 16% |
| Protein | 28.8 g | 58% |
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 greens bowl?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 228 kcal |
| 100 g | 100 g | 91 kcal |
| 1 cup (chopped) | 150 g | 137 kcal |
| 1 serving (small) | 200 g | 182 kcal |
| 2 cup (chopped) | 300 g | 273 kcal |
| 1 pack (medium) | 300 g | 273 kcal |
| 1 serving (large) | 350 g | 319 kcal |
| 1 serving (extra large) | 450 g | 410 kcal |
Calculated from 91 calories per 100 g.
Frequently Asked Questions About Tuna greens bowl
How do you make a tuna greens bowl?
Make a tuna greens bowl by combining drained tuna with washed, thoroughly dried leafy greens. Add vegetables such as cucumber or tomatoes, then dress it just before serving so the leaves stay crisp.
What dressing goes well with a tuna greens bowl?
A lemon-and-olive-oil dressing works especially well in a tuna greens bowl. Whisk it with black pepper and a little mustard if you like; taste before adding salt because canned tuna can already be salty.
Can you use canned tuna in a tuna greens bowl?
Yes, canned tuna is a convenient choice for a tuna greens bowl. Drain it well before adding it, since excess canning liquid can make the leaves soggy and dilute the dressing.
How do you keep a tuna greens bowl from getting soggy?
Keep a tuna greens bowl crisp by drying the leaves completely, draining the tuna, and adding dressing only when you are ready to eat. If packing it ahead, carry the dressing in a separate container.
Can you meal-prep a tuna greens bowl?
Yes, you can prep a tuna greens bowl ahead, but store the components separately. Keep the dry greens chilled, refrigerate the tuna in a sealed container, and combine everything with dressing shortly before eating.
How long does a tuna greens bowl last in the fridge?
A tuna greens bowl is best eaten soon after assembly, but leftovers can generally be refrigerated in a covered container and eaten the next day. Discard it if it sat out for an extended time, and expect dressed greens to soften.
Is a tuna greens bowl filling enough for lunch?
Yes, a tuna greens bowl can make a light lunch, especially when it includes a substantial portion of tuna and vegetables. Add beans, a boiled egg, or whole-grain bread if you want a more substantial meal.
What can you serve with a tuna greens bowl?
A tuna greens bowl pairs well with whole-grain bread, roasted potatoes, or a cup of soup. Choose a side based on how substantial you want the meal to be; the bowl can also be served on its own.
Can you use fresh tuna instead of canned tuna in a tuna greens bowl?
Yes, cooked fresh tuna can replace canned tuna in a tuna greens bowl. Cook it safely, let it cool before placing it on the greens, and season it simply so it does not overpower the vegetables.
Is it okay to eat a tuna greens bowl every day?
It is better not to rely on a tuna greens bowl every day, because tuna can contain mercury and levels vary by species. Vary your protein choices, and follow local seafood guidance, especially during pregnancy.
Tuna greens bowl Vitamins & Minerals
Vitamins
Vitamin K
200µg · 167% DV
B12
3µg · 125% DV
B3
11.25mg · 70% DV
Vitamin C
45mg · 50% DV
Minerals
Selenium
68µg · 124% DV
Phosphorus
363mg · 52% DV
Iodine
45µg · 30% DV
Copper
0.25mg · 28% DV
Potassium ⭐
725mg · 21% DV
Sodium
475mg · 21% DV
Tuna greens bowl Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tuna greens bowl
To burn the 228 calories in 1 serving (medium) (250 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 greens bowl?
A tuna greens bowl brings tuna together with leafy greens and often other fresh vegetables in a single bowl. It is a flexible, modern salad-style meal rather than a dish tied to one particular regional recipe; ingredients and dressings vary from kitchen to kitchen.
The bowl is usually served cool, with a bright dressing such as lemon and olive oil, making it an easy lunch or light supper. In places where bowl meals are popular, it can be eaten on its own or with bread; you can also add grains if you want something more filling. Tuna makes it protein-rich, while the greens contribute freshness and fibre. For a lighter version, keep the dressing modest and let the vegetables make up most of the bowl.
How Nutritious Is Tuna greens bowl?
Nutrient density
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.
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 greens bowl Processed?
NOVA 2
Minimally 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 greens bowl Contain Allergens?
Contains these allergens:
Which Diets Is Tuna greens bowl Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Tuna greens bowl Fat Profile
SATURATED
1.38g
MONOUNSATURATED
3.38g
POLYUNSATURATED
1.95g
Omega 6:3 ratio 1.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.