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Tuna Vegetable Mix Calories
High in protein and fiber, contains omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Tuna Vegetable Mix (150 g) has 143 calories. That works out to 95 calories per 100 g. It contains 7.8 g of carbs, 15.8 g of protein, 4.7 g of fat and 3.3 g of fiber. Its 1.7 µg of B12 covers 69% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Tuna Vegetable Mix Nutrition Facts
Selected: 1 cup (medium) · 150 g
143
KCAL / 150G
Carbs
7.8g
· 3% DV
Protein
15.8g
· 32% DV
Fat
4.7g
· 6% DV
Fiber
3.3g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 23% · Protein 46% · Fat 31%
Tuna Vegetable Mix nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 143 kcal | |
| Total fat | 4.7 g | 6% |
| Saturated fat | 1.05 g | 5% |
| Trans fat | 0 g | |
| Sodium | 390 mg | 17% |
| Total carbohydrate | 7.8 g | 3% |
| Fiber | 3.3 g | 12% |
| 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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How Many Calories in 1 Cup of Tuna Vegetable Mix?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 143 kcal |
| 2 tablespoon (chopped) | 40 g | 38 kcal |
| ½ cup (small) | 75 g | 71 kcal |
| 100 g | 100 g | 95 kcal |
| 1 piece (medium) | 100 g | 95 kcal |
| 1 can (whole) | 185 g | 176 kcal |
| 1 serving (large) | 200 g | 190 kcal |
| 1.5 cup (large) | 225 g | 214 kcal |
| 1 pack (large) | 250 g | 238 kcal |
Calculated from 95 calories per 100 g.
Frequently Asked Questions About Tuna Vegetable Mix
What goes into Tuna Vegetable Mix?
Tuna Vegetable Mix usually combines tuna with vegetables such as sweetcorn, peas, celery, peppers, or cucumber. Add cooked vegetables only after they have cooled, and drain canned ingredients well so the finished mix stays fresh rather than watery.
Is Tuna Vegetable Mix healthy?
Tuna Vegetable Mix can be a nourishing meal because it provides protein from tuna and fiber from vegetables, along with omega-3 fats. Its overall balance depends on the vegetables, dressing, and sides you add; a simple lemon-and-olive-oil dressing keeps the flavors clear.
How do you make Tuna Vegetable Mix at home?
To make Tuna Vegetable Mix, drain canned tuna and combine it gently with chopped or cooked-and-cooled vegetables. Season with lemon juice, pepper, and herbs, then taste before adding salt. Chill briefly if you prefer the flavors to meld before serving.
How can you keep Tuna Vegetable Mix from getting watery?
Drain Tuna Vegetable Mix ingredients thoroughly and remove excess moisture from washed vegetables before mixing. Add cucumber, tomato, or dressing just before serving, and fold in the tuna gently; these steps help prevent liquid from collecting at the bottom.
Can Tuna Vegetable Mix be made with frozen vegetables?
Yes, frozen vegetables work in Tuna Vegetable Mix if you cook them first and drain them very well. Let them cool completely before combining them with tuna, since warm vegetables can soften the fish and create condensation in a stored container.
How long does Tuna Vegetable Mix last in the fridge?
Tuna Vegetable Mix keeps for up to 3 days in a covered container in the refrigerator. Refrigerate it promptly after preparation and discard it if it has been left at room temperature for an extended period.
Can you freeze Tuna Vegetable Mix?
You can freeze Tuna Vegetable Mix, but thawed vegetables often become soft and release water, so the texture may be disappointing. For best results, freeze the tuna and vegetables separately, then combine them after thawing and draining.
What dressing works best in Tuna Vegetable Mix?
A lemon-and-olive-oil dressing complements Tuna Vegetable Mix without masking the tuna or vegetables. Dijon mustard, black pepper, or fresh herbs can add flavor; mix in a small amount first, then adjust so the dressing does not overwhelm the ingredients.
Is Tuna Vegetable Mix safe to eat every day?
Tuna Vegetable Mix is not an ideal everyday choice if it means eating tuna daily, because tuna can contain mercury. Rotate it with meals based on other proteins, and follow local guidance on tuna types and serving frequency.
Can you eat Tuna Vegetable Mix during pregnancy?
Tuna Vegetable Mix may be eaten during pregnancy, but the type and amount of tuna matter because of mercury. Choose tuna according to current local pregnancy guidance; if you are unsure which products or portions are appropriate, ask your prenatal care professional.
Tuna Vegetable Mix Vitamins & Minerals
Vitamins
B12
1.65µg · 69% DV
Vitamin K
36µg · 30% DV
B3
4.05mg · 25% DV
Vitamin C
16.5mg · 18% DV
Minerals
Selenium
27µg · 49% DV
Phosphorus
165mg · 24% DV
Sodium
390mg · 17% DV
Iodine
18µg · 12% DV
Potassium ⭐
390mg · 11% DV
Tuna Vegetable Mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tuna Vegetable Mix
To burn the 143 calories in 1 cup (medium) (150 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 Vegetable Mix?
Tuna Vegetable Mix brings tuna together with assorted vegetables; the exact combination and dressing can vary. It is commonly served cold, much like a tuna salad. The savoury fish pairs well with the fresh, crisp texture of vegetables, while a little lemon or olive oil can brighten the mixture without overwhelming it.
It works as a light lunch on its own, tucked into a sandwich or wrap, or served alongside other dishes. For English-speaking readers, it is an easy option for a packed lunch or quick meal. It offers protein and fibre, with 10.5 g of protein per 100 g. Keep the dressing modest and add extra leafy vegetables if you want a lighter, more substantial plate.
How Nutritious Is Tuna Vegetable Mix?
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 Vegetable Mix 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 Vegetable Mix Contain Allergens?
Contains these allergens:
Which Diets Is Tuna Vegetable Mix Good For?
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
Tuna Vegetable Mix Fat Profile
SATURATED
1.05g
MONOUNSATURATED
1.5g
POLYUNSATURATED
0.75g
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.