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Tuna Kofta Calories
Tuna patties made with canned tuna, egg, breadcrumbs, spices
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Tuna Kofta (90 g) has 153 calories. That works out to 170 calories per 100 g. It contains 9 g of carbs, 16.2 g of protein, 5.4 g of fat and 1.1 g of fiber. Its 32.4 µg of Selenium covers 59% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Tuna Kofta Nutrition Facts
Selected: 2 piece (medium) · 90 g
153
KCAL / 90G
Carbs
9g
· 3% DV
Protein
16.2g
· 32% DV
Fat
5.4g
· 7% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 24% · Protein 43% · Fat 33%
Tuna Kofta nutrition facts table · 2 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 153 kcal | |
| Total fat | 5.4 g | 7% |
| Saturated fat | 1.17 g | 6% |
| Trans fat | 0 g | |
| Sodium | 288 mg | 13% |
| Total carbohydrate | 9 g | 3% |
| Fiber | 1.1 g | 4% |
| Protein | 16.2 g | 32% |
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 2 Pieces of Tuna Kofta?
| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 90 g | 153 kcal |
| 1 piece (small) | 40 g | 68 kcal |
| 1 piece (thick) | 60 g | 102 kcal |
| 100 g | 100 g | 170 kcal |
| 1 serving (medium) | 120 g | 204 kcal |
| 3 piece (large) | 135 g | 230 kcal |
| 4 piece (jumbo) | 180 g | 306 kcal |
Calculated from 170 calories per 100 g.
Frequently Asked Questions About Tuna Kofta
How do you make tuna kofta?
To make tuna kofta, drain canned tuna and mix it with egg, breadcrumbs, and spices. Shape the mixture into patties, then pan-fry or bake until cooked through and browned. Letting the mixture chill briefly before shaping can make it easier to handle.
Can you make tuna kofta in an air fryer?
Yes, tuna kofta cooks well in an air fryer. Lightly oil the patties and arrange them in a single layer so hot air can circulate. Cook until they are browned and heated through, turning them carefully if needed.
Why does tuna kofta fall apart?
Tuna kofta usually falls apart when the canned tuna has too much liquid or the mixture does not have enough binder. Drain the tuna well, add breadcrumbs gradually until the mixture holds its shape, and chill the patties before cooking.
Can you make tuna kofta without breadcrumbs?
Yes, you can make tuna kofta without breadcrumbs by using another binder, such as mashed potato or cooked rice. Add it gradually so the mixture stays firm rather than wet, then handle the patties gently when shaping and cooking.
What sauce goes well with tuna kofta?
A lemon-yogurt sauce pairs well with tuna kofta, as do tartar sauce and a simple herb dressing. The bright or creamy flavors balance the savory fish, and a squeeze of lemon just before serving works when you want to skip a separate sauce.
Can you use fresh tuna instead of canned tuna for tuna kofta?
Yes, but fresh tuna needs to be cooked first and then flaked before mixing into tuna kofta. Canned tuna is already cooked and has a softer texture, so adjust the binder to suit the moisture in whichever tuna you use.
How do you keep tuna kofta from tasting too fishy?
To mellow the fish flavor in tuna kofta, drain the tuna well and add lemon, fresh herbs, black pepper, or a little cumin. A yogurt-based sauce also softens the savory taste without masking the tuna completely.
Can leftover tuna kofta go in a sandwich?
Yes, leftover tuna kofta works well in a sandwich or wrap. Pair it with lettuce, sliced cucumber, and a lemony yogurt sauce, and keep the assembled sandwich chilled if you are preparing it ahead.
Can tuna kofta be frozen after cooking?
Yes, cooked tuna kofta can be frozen once it has cooled. Store the patties in a sealed freezer-safe container, separating layers so they do not stick together. Thaw them in the refrigerator and reheat until hot throughout.
What should you serve with tuna kofta for dinner?
Serve tuna kofta with a crisp salad, roasted vegetables, or rice for a simple dinner. Flatbread and a tangy yogurt sauce make it easy to serve as a wrap or a more casual meal.
Tuna Kofta Vitamins & Minerals
Vitamins
B12
1.08µg · 45% DV
B3
4.32mg · 27% DV
B6
0.2mg · 12% DV
B5
0.54mg · 11% DV
Minerals
Selenium
32µg · 58% DV
Phosphorus
153mg · 22% DV
Iodine
20µg · 13% DV
Sodium
288mg · 13% DV
Potassium ⭐
198mg · 6% DV
Tuna Kofta Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tuna Kofta
To burn the 153 calories in 2 piece (medium) (90 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 Kofta?
Tuna kofta is a home-style take on kofta made by mixing canned tuna with egg, breadcrumbs and spices, then shaping the mixture into patties or balls. Rather than a dish tied to one traditional region, it is a practical seafood variation on the familiar seasoned kofta format.
The outside turns golden and lightly crisp while the centre stays tender. Serve it warm with lemon, fresh herbs and a yoghurt-based sauce, or tuck it into a sandwich; salad, rice or flatbread also make easy accompaniments. It is a filling, protein-forward option, with 18 g of protein per 100 g. For a lighter meal, bake the patties instead of frying them and serve with plenty of vegetables.
How Nutritious Is Tuna Kofta?
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 Kofta 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 Kofta Contain Allergens?
Contains these allergens:
Which Diets Is Tuna Kofta Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Tuna Kofta Fat Profile
SATURATED
1.17g
MONOUNSATURATED
1.89g
POLYUNSATURATED
0.63g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.