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High protein, omega-3, vitamin C, colorful vegetables
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Tuna with Red Pepper (90 g) has 99 calories. That works out to 110 calories per 100 g. It contains 2 g of carbs, 15.8 g of protein, 2.9 g of fat and 1 g of fiber. Its 1.9 µg of B12 covers 79% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 90 g
99
KCAL / 90G
Carbs
2g
· 1% DV
Protein
15.8g
· 32% DV
Fat
2.9g
· 4% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 8% · Protein 65% · Fat 27%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 99 kcal | |
| Total fat | 2.9 g | 4% |
| Saturated fat | 0.63 g | 3% |
| Trans fat | 0 g | |
| Sodium | 288 mg | 13% |
| Total carbohydrate | 2 g | 1% |
| Fiber | 1 g | 4% |
| Protein | 15.8 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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 90 g | 99 kcal |
| 2 tablespoon (chopped) | 30 g | 33 kcal |
| 1 piece (small) | 50 g | 55 kcal |
| 1 pack (mini) | 80 g | 88 kcal |
| 100 g | 100 g | 110 kcal |
| 1 piece (large) | 120 g | 132 kcal |
| 1 cup (chopped) | 150 g | 165 kcal |
| 1 can (whole) | 160 g | 176 kcal |
Calculated from 110 calories per 100 g.
Tuna with Red Pepper is made by combining tuna with chopped red pepper. For a simple homemade version, soften the pepper in a little oil, let it cool, then fold it into drained tuna with lemon juice and herbs.
Tuna with Red Pepper can be made with either fresh cooked tuna or canned tuna. Canned tuna is convenient for a quick meal; drain it well first so the pepper mixture does not become watery.
Yes, Tuna with Red Pepper can be eaten straight from the can if it is a ready-to-eat product and the can is intact. Once opened, transfer leftovers to a covered container and refrigerate rather than storing them in the opened can.
Tuna with Red Pepper pairs well with leafy salad, couscous, pasta, or crusty bread. For an easy lunch, spoon it into a wrap with crunchy lettuce; for a lighter plate, serve it over sliced cucumber or greens.
Yes, Tuna with Red Pepper works well in a sandwich. Drain excess liquid and spread it over sturdy bread with lettuce or cucumber; avoid adding too much mayonnaise if the tuna mixture already contains oil.
Homemade Tuna with Red Pepper keeps for a few days in a covered container in the refrigerator. Refrigerate it promptly after serving, and discard it if it has been left at room temperature for an extended time.
Yes, you can freeze Tuna with Red Pepper, but thawed red pepper may release water and turn soft. Freeze it in an airtight container, thaw it in the refrigerator, and stir or drain off any liquid before serving.
Tuna with Red Pepper often turns watery because the tuna or cooked pepper was not drained well. Drain canned tuna thoroughly and cool sautéed pepper before mixing; adding salt well ahead of serving can also draw liquid from the vegetables.
Tuna with Red Pepper can be eaten during pregnancy, but tuna contains mercury, so the type and amount matter. Follow current local guidance on tuna servings during pregnancy, and choose a fully cooked product rather than raw tuna.
Sweet red bell pepper is a good choice for Tuna with Red Pepper because it adds color and a mild, fresh flavor. Roasted pepper gives the mixture a softer texture and deeper taste; drain jarred peppers before adding them.
Vitamins
B12
1.89µg · 79% DV
B3
5.85mg · 37% DV
Vitamin C
28.8mg · 32% DV
B6
0.32mg · 19% DV
Minerals
Selenium
32µg · 58% DV
Phosphorus
131mg · 19% DV
Sodium
288mg · 13% DV
Iodine
16µg · 11% DV
Potassium ⭐
234mg · 7% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 99 calories in 1 serving (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.
Tuna with Red Pepper brings tuna together with chopped red pepper in a simple, versatile seafood combination rather than a dish tied to one particular region. The tuna has a savoury, substantial flavour, while the pepper adds sweetness, colour and a fresh note. It works well cold in salads, tucked into a sandwich, or served as a small side; Mediterranean-style versions often pair it with leafy greens, tomato and lemon. Tuna makes it a protein-rich choice and also contributes omega-3 fats, while red pepper adds vitamin C. For a lighter meal, serve it with vegetables and lemon instead of a creamy dressing; it can also be folded into a wrap for an easy lunch.
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.
High
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 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.
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
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
0.63g
MONOUNSATURATED
0.99g
POLYUNSATURATED
0.63g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.