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Tuna sautéed with vegetables Calories
High protein, low carb, provides vitamins and minerals from vegetables
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Tuna sautéed with vegetables (180 g) has 256 calories. That works out to 142 calories per 100 g. It contains 7 g of carbs, 37.4 g of protein, 8.6 g of fat and 2.2 g of fiber. Its 4.1 µg of B12 covers 173% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.
Tuna sautéed with vegetables Nutrition Facts
Selected: 1 serving (medium) · 180 g
256
KCAL / 180G
Carbs
7g
· 3% DV
Protein
37.4g
· 75% DV
Fat
8.6g
· 11% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 11% · Protein 59% · Fat 30%
Tuna sautéed with vegetables nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 256 kcal | |
| Total fat | 8.6 g | 11% |
| Saturated fat | 1.62 g | 8% |
| Trans fat | 0 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 7 g | 3% |
| Fiber | 2.2 g | 8% |
| Protein | 37.4 g | 75% |
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 sautéed with vegetables?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 256 kcal |
| 1 tablespoon (shredded) | 18 g | 26 kcal |
| 1 piece (small) | 90 g | 128 kcal |
| 100 g | 100 g | 142 kcal |
| 1 cup (chopped) | 140 g | 199 kcal |
| 1 piece (medium) | 140 g | 199 kcal |
| 1 piece (large) | 220 g | 312 kcal |
| 1 serving (large) | 260 g | 369 kcal |
| 1 pack (double) | 300 g | 426 kcal |
Calculated from 142 calories per 100 g.
Frequently Asked Questions About Tuna sautéed with vegetables
How do you make tuna sautéed with vegetables?
Cook the chopped vegetables in a little oil until nearly tender, then add fresh tuna and cook it briefly until done. If using canned tuna, stir it in at the end just long enough to warm through so it does not break apart.
Can you make tuna sautéed with vegetables with canned tuna?
Yes, canned tuna works well in tuna sautéed with vegetables. Drain it first, cook the vegetables completely, and fold in the tuna near the end; it is already cooked, so prolonged sautéing can make it dry and crumbly.
How do you keep tuna sautéed with vegetables from drying out?
Add the tuna late and avoid cooking it longer than needed. Fresh tuna cooks quickly, while canned tuna only needs warming; keeping the pan from getting crowded also helps the vegetables sauté rather than steam in excess liquid.
Which vegetables go best in tuna sautéed with vegetables?
Bell peppers, zucchini, onions, tomatoes, and mushrooms all work in tuna sautéed with vegetables. Add watery vegetables such as tomatoes toward the end, or cook off their liquid first, to keep the finished dish from becoming soupy.
What can you serve with tuna sautéed with vegetables?
Tuna sautéed with vegetables pairs well with rice, potatoes, crusty bread, or a simple green salad. For a lower-carbohydrate meal, serve it with extra greens or roasted vegetables instead of a grain or potato.
How should you season tuna sautéed with vegetables?
Season tuna sautéed with vegetables with black pepper, garlic, herbs, and a little lemon. Add fresh herbs and lemon juice after cooking; acidic ingredients added too early can soften the vegetables and obscure the tuna's flavor.
Can you reheat tuna sautéed with vegetables?
Yes, you can reheat tuna sautéed with vegetables, though gentle heating helps prevent the fish from drying out. Warm only the portion you plan to eat in a covered pan or microwave, and avoid repeatedly cooling and reheating the dish.
How long does tuna sautéed with vegetables keep in the fridge?
Tuna sautéed with vegetables keeps for about three to four days in a refrigerator at 40°F (4°C) or colder. Refrigerate it in a covered container within two hours of cooking, and discard it if it was left out longer.
Can you freeze tuna sautéed with vegetables?
Yes, tuna sautéed with vegetables can be frozen in an airtight container, but the vegetables may turn softer and the tuna may become drier after thawing. Defrost it in the refrigerator and reheat it gently until steaming hot.
Is tuna sautéed with vegetables safe to eat during pregnancy?
Tuna sautéed with vegetables can be eaten during pregnancy, but tuna choices and portions matter because mercury levels vary by species. Follow current local pregnancy advice on tuna; ask your healthcare professional if you are unsure which type you have.
Tuna sautéed with vegetables Vitamins & Minerals
Vitamins
B12
4.14µg · 173% DV
B3
16.02mg · 100% DV
B6
0.68mg · 40% DV
Vitamin K
25.2µg · 21% DV
Minerals
Selenium
61µg · 111% DV
Phosphorus
387mg · 55% DV
Potassium ⭐
576mg · 17% DV
Sodium
378mg · 16% DV
Tuna sautéed with vegetables Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tuna sautéed with vegetables
To burn the 256 calories in 1 serving (medium) (180 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 sautéed with vegetables?
Tuna sautéed with vegetables is a simple pan-cooked dish of tuna and vegetables, often made with ingredients such as onion, peppers or tomatoes. Recipes vary, and it can be prepared with fresh tuna or cooked tuna, depending on what is available.
Serve it warm as a quick lunch or supper, perhaps with salad, bread or rice. In places where canned tuna is a pantry staple, cooked tuna can make this an especially convenient meal; use a little oil and plenty of vegetables for a lighter plate. Tuna makes the dish protein-rich, while the vegetables add fibre and a range of vitamins and minerals. It is relatively low in carbohydrates.
How Nutritious Is Tuna sautéed with vegetables?
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
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.
Is Tuna sautéed with vegetables 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 sautéed with vegetables Contain Allergens?
Contains these allergens:
Which Diets Is Tuna sautéed with vegetables 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 sautéed with vegetables Fat Profile
SATURATED
1.62g
MONOUNSATURATED
2.88g
POLYUNSATURATED
2.16g
Omega 6:3 ratio 2.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.