1 serving (medium) of Tuna rice pilaf (180 g) has 279 calories. That works out to 155 calories per 100 g. It contains 42.7 g of carbs, 14.8 g of protein, 4.7 g of fat and 1.3 g of fiber. Its 1.6 µg of B12 covers 68% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.

What is Tuna rice pilaf?

Tuna rice pilaf combines rice cooked pilaf-style with flakes of tuna, often with herbs or vegetables such as corn depending on the home recipe. It is an easy, filling main dish rather than a single fixed traditional recipe, and works well for a quick lunch or supper.

The rice is tender and separate, while the tuna brings a savoury, slightly salty flavour. Serve it warm with a crisp salad and lemon, or alongside yoghurt; leftovers also make a convenient lunch. It balances rice-based carbohydrates with protein from the tuna, which also contributes omega-3 fats. For a lighter plate, use oil sparingly and add extra vegetables or salad.

Tuna rice pilaf Nutrition Facts

Selected: 100 g

155

KCAL / 100G

Carbs

23.7g

· 9% DV

Protein

8.2g

· 16% DV

Fat

2.6g

· 3% DV

Fiber

0.7g

· 3% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 63% · Protein 22% · Fat 15%

Tuna rice pilaf Vitamins & Minerals

Vitamins

B12

0.9µg · 38% DV

2.1mg · 13% DV

0.17mg · 10% DV

0.38mg · 8% DV

Minerals

Selenium

18µg · 33% DV

Phosphorus

85mg · 12% DV

Zinc

1mg · 9% DV

Sodium

210mg · 9% DV

How Nutritious Is Tuna rice pilaf?

Nutrient density

Medium

45/ 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

40/ 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.

Tuna rice pilaf Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

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

How to Burn Off Tuna rice pilaf

To burn the 155 calories in 100 g:

🚶

38min

Walking (5 km/h)

🏃

16min

Running (8 km/h)

🚴

21min

Cycling

🏊

18min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Tuna rice pilaf 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 rice pilaf Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Tuna rice pilaf 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 rice pilaf Fat Profile

SATURATED

0.6g

MONOUNSATURATED

0.7g

POLYUNSATURATED

0.3g

⚖️

Omega 6:3 ratio 0.2:1

Below the ideal 4:1 — a good omega balance.

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Foods Similar to Tuna rice pilaf

🥚

Egg

143 kcal

🍲

Chicken Soup

45 kcal

🥤

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380 kcal

🍳

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95 kcal

🥘

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85 kcal

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Frequently Asked Questions About Tuna rice pilaf

How do you make tuna rice pilaf?

Cook rinsed rice in a covered pot until tender, then let it rest off the heat. Fold in drained tuna, herbs and any cooked vegetables, such as corn, at the end so the tuna stays in flakes.

Can you cook tuna rice pilaf in one pot?

Yes, you can make tuna rice pilaf in one pot by cooking the rice first and stirring in canned tuna near the end. Adding tuna at the start can make it break apart and become dry while the rice cooks.

Is tuna rice pilaf made with canned or fresh tuna?

Tuna rice pilaf is commonly made with canned tuna because it is convenient and easy to flake through the rice. Drain it before adding; fresh cooked tuna also works, but it should be gently flaked in after the rice is done.

Can you make tuna rice pilaf with leftover rice?

Yes, leftover cooked rice works well for tuna rice pilaf. Break up cold clumps in a pan, heat the rice thoroughly, then fold in drained tuna and seasonings; use rice that was promptly refrigerated after cooking.

What vegetables go well in tuna rice pilaf?

Sweetcorn, peas, chopped bell pepper and spring onions all work well in tuna rice pilaf. Add vegetables that need cooking while the rice simmers, but stir delicate herbs in at the end to keep their fresh flavour.

How can you stop tuna rice pilaf from becoming mushy?

Use the correct amount of cooking liquid for your rice and avoid stirring it repeatedly as it cooks. Let the rice rest before fluffing, then fold in the tuna gently rather than mixing it vigorously.

Can you freeze tuna rice pilaf?

Yes, tuna rice pilaf can be frozen, although the rice may soften after thawing. Cool it promptly, freeze it in airtight portions, thaw it in the refrigerator and reheat it until steaming hot before serving.

What should you serve with tuna rice pilaf?

Serve tuna rice pilaf with a crisp green salad, sliced cucumber or a squeeze of lemon. These fresh accompaniments contrast with the soft rice and tuna without making the meal feel too heavy.

Can you eat tuna rice pilaf cold?

Yes, tuna rice pilaf can be eaten cold if it has been chilled promptly and kept refrigerated. Pack it in a cool bag if taking it for lunch, and do not leave it sitting at room temperature for hours.

Is tuna rice pilaf a good meal after a workout?

Tuna rice pilaf can be a practical post-workout meal because it combines rice for carbohydrates with tuna for protein. Pair it with vegetables or fruit if you want to add freshness and variety to the meal.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026