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High-protein, low-carb tuna mixed with onion
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Tuna with onion (120 g) has 173 calories. That works out to 144 calories per 100 g. It contains 4.3 g of carbs, 28.6 g of protein, 4.6 g of fat and 0.7 g of fiber. Its 2.9 µg of B12 covers 120% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 120 g
173
KCAL / 120G
Carbs
4.3g
· 2% DV
Protein
28.6g
· 57% DV
Fat
4.6g
· 6% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 10% · Protein 66% · Fat 24%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 173 kcal | |
| Total fat | 4.6 g | 6% |
| Saturated fat | 1.08 g | 5% |
| Trans fat | 0 g | |
| Sodium | 348 mg | 15% |
| Total carbohydrate | 4.3 g | 2% |
| Fiber | 0.7 g | 3% |
| Protein | 28.6 g | 57% |
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) | 120 g | 173 kcal |
| 1 tablespoon (shredded) | 15 g | 22 kcal |
| 2 tablespoon (shredded) | 30 g | 43 kcal |
| ½ cup (shredded) | 75 g | 108 kcal |
| 1 piece (small) | 90 g | 130 kcal |
| 100 g | 100 g | 144 kcal |
| 1 cup (shredded) | 150 g | 216 kcal |
| 1 pack (whole) | 160 g | 230 kcal |
| 1 serving (large) | 180 g | 259 kcal |
Calculated from 144 calories per 100 g.
Tuna with onion is made by mixing drained tuna with finely chopped onion. Add lemon juice, olive oil, and black pepper to taste, then serve it on toast, in a sandwich, or alongside a green salad.
Yes, canned tuna works well for tuna with onion. Drain it first so the mixture does not turn watery; if the tuna is packed in oil, use less extra oil when dressing it.
Red onion is a good choice for tuna with onion because its sharpness is often milder when finely sliced. Yellow or white onion also works, but has a stronger bite; soaking it briefly in cold water softens that flavor.
Yes, mayonnaise can be mixed into tuna with onion for a creamy filling. Start with a small spoonful so it does not overwhelm the tuna, or use lemon juice and olive oil for a lighter, sharper dressing.
To make the onion milder in tuna with onion, soak the chopped onion briefly in cold water, then drain it thoroughly. A squeeze of lemon also balances its sharpness without making the tuna mixture heavy.
Yes, tuna with onion makes a good sandwich filling. Drain the tuna well and layer lettuce between the filling and bread to help prevent sogginess; add tomato just before eating so it does not release much liquid.
Tuna with onion pairs well with crusty bread, crackers, a green salad, or boiled potatoes. For a quick lunch, serve it with cucumber and tomato; for a more substantial meal, use it as a filling in a wrap.
Tuna with onion should be kept in a sealed container in the refrigerator and eaten promptly for the best texture. Do not leave it sitting at room temperature for an extended time, and discard any portion that has been left out too long.
Yes, you can cook the onion before mixing it into tuna with onion. Sauté it until soft, then let it cool first; adding hot onion directly can make the tuna dry and gives the dish a softer, sweeter flavor.
Lemon juice, black pepper, parsley, and a little olive oil complement tuna with onion. Capers or chopped pickles add a salty, tangy note, so taste the mixture before adding extra salt.
Vitamins
B12
2.88µg · 120% DV
B3
12.48mg · 78% DV
B6
0.58mg · 34% DV
B2
0.14mg · 11% DV
Minerals
Selenium
62µg · 113% DV
Phosphorus
282mg · 40% DV
Sodium
348mg · 15% DV
Iodine
22µg · 15% DV
Potassium ⭐
348mg · 10% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 173 calories in 1 serving (medium) (120 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 onion brings together tuna and sliced or chopped onion. It is often made with drained canned tuna for convenience, though freshly cooked tuna can also be used. Rather than belonging to one particular regional cuisine, it is a simple combination found in home cooking and casual meals around the world.
The tuna’s savoury, substantial taste is lifted by the onion’s sharper bite. Serve it over leafy salad, tuck it into a sandwich, or add lemon and herbs for a quick lunch. It is high in protein and relatively low in carbohydrates, so it can suit a filling lighter meal; draining the tuna and using lemon instead of a creamy dressing keeps it lighter.
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.
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.
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
1.08g
MONOUNSATURATED
1.2g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.