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High-protein tuna, green pepper adds vitamins and antioxidants
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
100 g of Tuna with green pepper has 110 calories. It contains 2.5 g of carbs, 19.5 g of protein, 2.2 g of fat and 0.9 g of fiber. Its 2.3 µg of B12 covers 96% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Selected: 100 g
110
KCAL / 100G
Carbs
2.5g
· 1% DV
Protein
19.5g
· 39% DV
Fat
2.2g
· 3% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 9% · Protein 72% · Fat 19%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 110 kcal | |
| Total fat | 2.2 g | 3% |
| Saturated fat | 0.5 g | 3% |
| Trans fat | 0 g | |
| Sodium | 320 mg | 14% |
| Total carbohydrate | 2.5 g | 1% |
| Fiber | 0.9 g | 3% |
| Protein | 19.5 g | 39% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 110 kcal |
| 2 tablespoon (chopped) | 40 g | 44 kcal |
| 1 piece (small) | 80 g | 88 kcal |
| 1 pack (mini) | 90 g | 99 kcal |
| 100 g | 100 g | 110 kcal |
| 1 can (whole) | 120 g | 132 kcal |
| 1 piece (large) | 150 g | 165 kcal |
| 1 cup (chopped) | 160 g | 176 kcal |
| 1 serving (large) | 200 g | 220 kcal |
Calculated from 110 calories per 100 g.
To make tuna with green pepper, soften chopped pepper in a little oil, then fold in the tuna near the end. If the tuna is already cooked or canned, heat it just until warm so it stays moist and in larger pieces.
Yes, tuna with green pepper can be served cold as well as warm. Chill the prepared mixture promptly and use it in a salad, wrap, or sandwich; keep it refrigerated until serving.
Cooking the green pepper first is useful for a warm tuna with green pepper dish because it softens the pepper and brings out its sweetness. For a crisp, fresher-tasting version, add finely chopped raw pepper instead.
Yes, canned tuna works well in tuna with green pepper. Drain it first if the recipe would otherwise become watery, and stir it in after the pepper is tender so the tuna does not break up while cooking.
Green bell pepper gives tuna with green pepper a mild, slightly sweet taste and holds its shape when cooked. A hotter green pepper can also be used, but it will make the dish noticeably spicier.
Tuna with green pepper pairs well with rice, pasta, potatoes, or a crisp salad. For a quick lunch, serve it in a sandwich or wrap; add a fresh side rather than cooking the tuna for longer.
Yes, tuna with green pepper makes a practical sandwich filling. Drain off excess liquid before spreading it on bread, and add lettuce or another crisp ingredient to keep the sandwich from becoming soggy.
Prepared tuna with green pepper keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after cooking or serving, and discard it if it has been left out too long or smells unusual.
Yes, you can freeze tuna with green pepper, although the pepper may turn softer after thawing. Store it airtight, thaw it in the refrigerator, and use it in a cooked dish if the changed texture is noticeable.
Tuna with green pepper can be eaten during pregnancy, but tuna mercury levels vary by species and serving guidance varies by location. Follow local pregnancy advice on tuna choices and amounts; ask your clinician if you need guidance for your circumstances.
Vitamins
B12
2.3µg · 96% DV
B3
7.5mg · 47% DV
B6
0.45mg · 26% DV
Vitamin C
22mg · 24% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
145mg · 21% DV
Iodine
25µg · 17% DV
Sodium
320mg · 14% DV
Potassium ⭐
270mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 110 calories in 100 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.
Tuna with green pepper combines tuna with chopped green pepper, making a straightforward mixture that can be served on its own or used in a salad or sandwich. The tuna brings a savoury, substantial taste, while the pepper adds a fresh flavour and a little crunch.
It fits easily into a quick lunch: spoon it over leafy greens, tuck it into bread, or serve it with crackers and a squeeze of lemon. It is notably high in protein, with 19.5 g per 100 g. For a lighter meal, keep added oil modest and pair it with vegetables; for a more filling option, add whole-grain bread.
Very 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.
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.
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.
Contains these allergens:
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
SATURATED
0.5g
MONOUNSATURATED
0.6g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.