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Tuna with grain Calories
High-protein tuna and grain mix
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 pack (whole) of Tuna with grain (160 g) has 210 calories. That works out to 131 calories per 100 g. It contains 22 g of carbs, 14 g of protein, 7 g of fat and 2 g of fiber. Its 3 µg of B12 covers 127% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Tuna with grain Nutrition Facts
Selected: 1 pack (whole) · 160 g
210
KCAL / 160G
Carbs
22g
· 8% DV
Protein
14g
· 28% DV
Fat
7g
· 9% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 43% · Protein 27% · Fat 30%
Tuna with grain nutrition facts table · 1 pack (whole) (160 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 210 kcal | |
| Total fat | 7 g | 9% |
| Saturated fat | 1.44 g | 7% |
| Trans fat | 0 g | |
| Sodium | 512 mg | 22% |
| Total carbohydrate | 22 g | 8% |
| Fiber | 2 g | 7% |
| Protein | 14 g | 28% |
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 grain?
| Serving | Amount | Calories |
|---|---|---|
| 1 pack (whole) | 160 g | 210 kcal |
| 2 tablespoon (shredded) | 30 g | 39 kcal |
| 4 tablespoon (shredded) | 60 g | 79 kcal |
| ½ cup (medium) | 70 g | 92 kcal |
| 1 serving (small) | 80 g | 105 kcal |
| 100 g | 100 g | 131 kcal |
| 1 serving (medium) | 120 g | 157 kcal |
| 1 cup (medium) | 140 g | 183 kcal |
| 1 serving (large) | 180 g | 236 kcal |
Calculated from 131 calories per 100 g.
Frequently Asked Questions About Tuna with grain
How do you eat tuna with grain?
Tuna with grain is often sold ready to eat, so open the pack and mix the contents before serving. Check the package directions, since some products may call for draining or preparation.
What grains are in tuna with grain?
The grains in tuna with grain vary by product; the mix may contain wheat, bulgur, or other grains. Read the ingredients list to identify the exact grains in your pack.
Do you eat tuna with grain hot or cold?
Tuna with grain can be eaten either hot or cold. It works cold straight from the pack, or warm after you transfer it to a suitable dish and heat it gently.
What can I add to tuna with grain to make it more flavorful?
Lemon juice, chopped herbs, cucumber, and tomatoes add freshness to tuna with grain. Mix them in just before serving so the vegetables stay crisp and the grains do not become soggy.
How should you store tuna with grain after opening?
Transfer leftover tuna with grain to a clean, covered container and refrigerate it promptly. Follow the package’s instructions for how soon to use it, and do not leave it sitting at room temperature.
Can you freeze tuna with grain?
Yes, you can freeze tuna with grain, but thawing may make the grains softer and change the tuna’s texture. Freeze it in an airtight container, thaw it in the refrigerator, and use it soon.
Is tuna with grain enough for a meal?
Tuna with grain can make a convenient meal, especially when served with vegetables. Add a salad or fresh vegetables for more variety; the balance of ingredients differs among products.
Can tuna with grain go in a lunchbox?
Yes, tuna with grain can go in a lunchbox if you keep it cold. Pack it with an ice pack in an insulated bag, and refrigerate it until you are ready to leave.
Does tuna with grain need to be drained?
Not always; whether tuna with grain needs draining depends on how the product is packed. Check the package directions, then drain only if instructed or if you prefer a drier texture.
Is tuna with grain safe to eat during pregnancy?
Tuna with grain can be eaten during pregnancy, but tuna mercury levels vary by species. Follow your local guidance on tuna portions during pregnancy, and ask your clinician if you are unsure which type is in the product.
Tuna with grain Vitamins & Minerals
Vitamins
B12
3.04µg · 127% DV
B3
9.28mg · 58% DV
B6
0.45mg · 26% DV
B2
0.19mg · 15% DV
Minerals
Selenium
38µg · 69% DV
Phosphorus
288mg · 41% DV
Manganese
0.67mg · 29% DV
Sodium
512mg · 22% DV
Potassium ⭐
384mg · 11% DV
Tuna with grain Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tuna with grain
To burn the 210 calories in 1 pack (whole) (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 grain?
Tuna with grain brings tuna together with grains in a convenient, ready-to-eat mix. The particular grains and other ingredients can vary by product, so check the pack if you want to know exactly what is included. It is a practical combination rather than a traditional dish tied to one place.
The tuna gives it a savoury, mildly salty taste, while the grains add a soft, substantial texture. Depending on where you live, you can fold it into a green salad, spoon it into a sandwich or wrap, or serve it as a quick lunch with vegetables. It provides both protein and carbohydrates; add fresh greens or crunchy vegetables for a lighter, more balanced plate.
How Nutritious Is Tuna with grain?
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 with grain 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 grain Contain Allergens?
Contains these allergens:
Which Diets Is Tuna with grain 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 grain Fat Profile
SATURATED
1.44g
MONOUNSATURATED
3.36g
POLYUNSATURATED
3.04g
Omega 6:3 ratio 4.5:1
Above the ideal 4:1 (4.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.