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Tuna with 4 Grains Calories
Tuna and 4 grain mix: protein, fiber, omega-3, complex carbs
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 pack (medium) of Tuna with 4 Grains (160 g) has 232 calories. That works out to 145 calories per 100 g. It contains 24.3 g of carbs, 21.6 g of protein, 5.3 g of fat and 4.3 g of fiber. Its 1.8 µg of B12 covers 73% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Tuna with 4 Grains Nutrition Facts
Selected: 1 pack (medium) · 160 g
232
KCAL / 160G
Carbs
24.3g
· 9% DV
Protein
21.6g
· 43% DV
Fat
5.3g
· 7% DV
Fiber
4.3g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 42% · Protein 37% · Fat 21%
Tuna with 4 Grains nutrition facts table · 1 pack (medium) (160 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 232 kcal | |
| Total fat | 5.3 g | 7% |
| Saturated fat | 1.12 g | 6% |
| Trans fat | 0.02 g | |
| Sodium | 416 mg | 18% |
| Total carbohydrate | 24.3 g | 9% |
| Fiber | 4.3 g | 15% |
| Protein | 21.6 g | 43% |
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 Pack of Tuna with 4 Grains?
| Serving | Amount | Calories |
|---|---|---|
| 1 pack (medium) | 160 g | 232 kcal |
| 1 piece (small) | 50 g | 73 kcal |
| 1 pack (small) | 80 g | 116 kcal |
| 100 g | 100 g | 145 kcal |
| 1 serving (medium) | 100 g | 145 kcal |
| 1 piece (medium) | 100 g | 145 kcal |
| 1 can (medium) | 120 g | 174 kcal |
| 1 serving (large) | 200 g | 290 kcal |
| 1 pack (large) | 220 g | 319 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Tuna with 4 Grains
Can you eat tuna with 4 grains straight from the pack?
Yes, tuna with 4 grains is generally ready to eat when its unopened package is intact and within date. Once opened, eat it promptly or refrigerate it rather than leaving it at room temperature.
What grains are in tuna with 4 grains?
The exact grains in tuna with 4 grains depend on the product; the name does not identify the blend. Check its ingredient list to see which four grains are included.
How can you turn tuna with 4 grains into a quick lunch?
Tuna with 4 grains works well in a lunch bowl with leafy greens, chopped vegetables, and a dressing. You can also spoon it into a wrap when you want a portable meal without cooking.
Can you heat tuna with 4 grains?
Yes, you can heat tuna with 4 grains, though the grains may become softer. Transfer it to a microwave-safe dish first; never microwave a sealed package or metal container.
How long does tuna with 4 grains last after opening?
Refrigerate opened tuna with 4 grains in a covered container and aim to eat it within one to two days. Discard it if it has been left out for hours or its smell or appearance changes.
How is tuna with 4 grains different from regular canned tuna?
Tuna with 4 grains combines tuna with a grain mixture, while regular canned tuna contains no grains. The combination makes it easier to use as a ready-made meal component, rather than adding a separate grain side.
Can you freeze tuna with 4 grains?
Yes, tuna with 4 grains can be frozen in an airtight container, but the grains may soften after thawing. Thaw it in the refrigerator and do not freeze it again after thawing.
Is tuna with 4 grains a good choice for meal prep?
Yes, an unopened pack of tuna with 4 grains can be a convenient meal-prep component because it is ready to eat. Add fresh ingredients close to serving time so they keep their texture.
Is tuna with 4 grains a filling meal?
It can be filling because the tuna provides protein and the grain mixture contributes fibre. Pair tuna with 4 grains with vegetables or fruit for a more complete meal, rather than relying on it as your only food.
Can you eat tuna with 4 grains during pregnancy?
Yes, tuna can be eaten during pregnancy, but the amount depends on the tuna species and local guidance because some tuna contains more mercury. If the species is unclear, ask your clinician or dietitian which limit applies.
Tuna with 4 Grains Vitamins & Minerals
Vitamins
B12
1.76µg · 73% DV
B3
4.48mg · 28% DV
B6
0.29mg · 17% DV
B1
0.19mg · 16% DV
Minerals
Selenium
37µg · 67% DV
Phosphorus
176mg · 25% DV
Iodine
29µg · 19% DV
Sodium
416mg · 18% DV
Potassium ⭐
336mg · 10% DV
Tuna with 4 Grains Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tuna with 4 Grains
To burn the 232 calories in 1 pack (medium) (160 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 with 4 Grains?
Tuna with 4 Grains is a convenient prepared food combining tuna with a blend of four grains, bringing fish and a grain base together in one pack. The tuna is soft and savoury, while the grains add a more substantial, pleasantly varied texture. It works well as a quick lunch, packed meal or light supper; serve it over salad leaves, add chopped vegetables, or use it as a filling for a wrap. The combination provides protein alongside fibre and complex carbohydrates, making it more sustaining than tuna on its own. For a lighter, fresher plate, pair it with plenty of vegetables and a squeeze of lemon.
How Nutritious Is Tuna with 4 Grains?
Nutrient density
Medium
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 with 4 Grains 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 with 4 Grains Contain Allergens?
Contains these allergens:
Which Diets Is Tuna with 4 Grains 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 with 4 Grains Fat Profile
SATURATED
1.12g
MONOUNSATURATED
1.76g
POLYUNSATURATED
0.96g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.