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Tuna with quinoa Calories
High-protein grain-and-fish meal with omega-3 fats
CALORIES
GI
POTASSIUM
FIBER
Tuna with quinoa Nutrition Facts
Selected: 100 g
100
KCAL / 100G
Carbs
6.4g
· 26%
Protein
9.1g
· 37%
Fat
4.1g
· 37%
Fiber
1.4g
Tuna with quinoa Vitamins & Minerals
Vitamins
B12
1.6µg · 67% DV
B3
5.4mg · 34% DV
B6
0.28mg · 16% DV
B5
0.42mg · 8% DV
Minerals
Selenium
28µg · 51% DV
Phosphorus
180mg · 26% DV
Iodine
18µg · 12% DV
Sodium
220mg · 10% DV
Tuna with quinoa Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Tuna with quinoa 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 with quinoa Contain Allergens?
Contains these allergens:
Which Diets Is Tuna with quinoa 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
— Not suitable
Low FODMAP
— Not suitable
Tuna with quinoa Fat Profile
SATURATED
0.9g
MONOUNSATURATED
1.4g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 2.4:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Tuna with quinoa
Tuna with quinoa — Frequently Asked Questions
Is tuna with quinoa better served cold or warm?
It works well either way. Serve it cold in salads or wraps, or warm it gently with vegetables or a little sauce so the quinoa does not dry out.
Can tuna with quinoa be made ahead and stored?
Yes, it is useful for meal prep when kept in a clean, sealed container in the refrigerator. Do not leave a tuna-based dish at room temperature for long, and discard it if it develops an off smell, excess liquid, or unusual color.
Can tuna with quinoa be frozen?
Yes, although quinoa may soften and tuna can become slightly drier after thawing. Freeze individual portions and thaw them in the refrigerator for the best result.
Which vegetables go well with tuna and quinoa?
Cucumber, rocket, bell pepper, tomato, corn, and avocado all pair well with it. Lemon juice and fresh herbs brighten the dish without overpowering the tuna.
Does adding lemon to tuna with quinoa improve nutrient absorption?
Lemon provides vitamin C, which can support absorption of plant-based iron in the meal. It does not increase the protein content, but its acidity can add flavor and reduce the need for extra salt.
Is tuna with quinoa a good post-workout meal?
It can be a balanced post-workout option because it combines protein and carbohydrate in one meal. Adding colorful vegetables or fruit can make the meal more varied after harder training sessions.
Is tuna with quinoa too heavy to eat at night?
That depends mainly on portion size, sauce, and personal digestion. A version with vegetables, lemon, or a light yogurt dressing is usually lighter than one made with a heavy mayonnaise-based sauce.
Is tuna with quinoa a better choice than tuna pasta?
Neither is automatically better for everyone. Quinoa is a gluten-free grain alternative, while pasta offers a different texture and convenience; the overall meal depends on portion size and the sauce used.
Should canned tuna be rinsed before adding it to quinoa?
Rinsing is not necessary and may reduce flavor. Draining the packing liquid is usually enough; people limiting sodium may prefer lower-salt canned tuna when available.
Who should be cautious with tuna and quinoa?
Anyone with a fish allergy should avoid it. Pregnant or breastfeeding people and young children should also follow local public-health guidance on tuna type and frequency because mercury levels vary between tuna species.
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Nutrition data compiled from USDA FoodData Central and scientific sources.