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Tuna with quinoa in olive oil Calories
High-protein tuna mix with quinoa, olive oil, and omega-3 fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 can (medium) of Tuna with quinoa in olive oil (160 g) has 221 calories. That works out to 138 calories per 100 g. It contains 8 g of carbs, 20 g of protein, 10 g of fat and 2 g of fiber. Its 3 µg of B12 covers 127% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Tuna with quinoa in olive oil Nutrition Facts
Selected: 1 can (medium) · 160 g
221
KCAL / 160G
Carbs
8g
· 3% DV
Protein
20g
· 40% DV
Fat
10g
· 13% 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 16% · Protein 40% · Fat 44%
Tuna with quinoa in olive oil nutrition facts table · 1 can (medium) (160 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 221 kcal | |
| Total fat | 10 g | 13% |
| Saturated fat | 2.72 g | 14% |
| Trans fat | 0 g | |
| Sodium | 464 mg | 20% |
| Total carbohydrate | 8 g | 3% |
| Fiber | 2 g | 7% |
| Protein | 20 g | 40% |
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 Can of Tuna with quinoa in olive oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 can (medium) | 160 g | 221 kcal |
| 1 tablespoon (shredded) | 15 g | 21 kcal |
| 1 ounce (small) | 28 g | 39 kcal |
| 2 tablespoon (shredded) | 30 g | 41 kcal |
| 1 serving (small) | 80 g | 110 kcal |
| 100 g | 100 g | 138 kcal |
| 1 pack (medium) | 120 g | 166 kcal |
| 1 serving (medium) | 160 g | 221 kcal |
| 1 cup (medium) | 170 g | 235 kcal |
Calculated from 138 calories per 100 g.
Frequently Asked Questions About Tuna with quinoa in olive oil
Can you eat tuna with quinoa in olive oil straight from the can?
Yes, tuna with quinoa in olive oil is ready to eat straight from the can. Stir the mixture before serving so the quinoa and olive oil are distributed, then add it to a salad, sandwich, or bowl.
How should you store tuna with quinoa in olive oil after opening?
Transfer leftover tuna with quinoa in olive oil to a covered container and refrigerate it promptly. Don’t store it in the opened can; use it within a few days and discard it if its smell, appearance, or texture seems unusual.
Do you drain the oil from tuna with quinoa in olive oil?
No, draining the oil from tuna with quinoa in olive oil is optional. Keeping it adds moisture and carries the flavor through a salad or grain bowl; drain some or all if you want a less oily result.
What can you make with tuna with quinoa in olive oil?
Tuna with quinoa in olive oil works well in a salad, sandwich, wrap, or grain bowl. Add crunchy vegetables and a squeeze of lemon for a quick meal, or stir it into cooked pasta just before serving.
What is the difference between tuna with quinoa in olive oil and regular canned tuna?
Tuna with quinoa in olive oil includes quinoa and olive oil alongside the tuna, while plain canned tuna usually gives you just the fish and its packing liquid. The quinoa makes this mix more convenient for a ready-made salad or bowl.
Can you heat tuna with quinoa in olive oil?
Yes, you can heat tuna with quinoa in olive oil, although it is already ready to eat. Stir it into a hot dish near the end of cooking and warm it through; prolonged cooking can make the tuna dry.
Is the quinoa in tuna with quinoa in olive oil already cooked?
Yes, the quinoa in tuna with quinoa in olive oil is ready to eat as part of the prepared canned mix. You don’t need to cook it separately; just stir the contents together before serving.
How long does an unopened can of tuna with quinoa in olive oil last?
An unopened can of tuna with quinoa in olive oil can be kept until the date printed on its packaging when stored in a cool, dry place. Don’t use a can that is swollen, leaking, badly rusted, or deeply dented.
Is tuna with quinoa in olive oil safe to eat during pregnancy?
Tuna with quinoa in olive oil can be eaten during pregnancy, but tuna contains mercury, so how often you eat it matters. Follow local pregnancy guidance on tuna and ask a healthcare professional if you need advice for your circumstances.
Can tuna with quinoa in olive oil replace plain tuna in a recipe?
Yes, tuna with quinoa in olive oil can replace plain tuna in salads, sandwiches, and many quick meals. Because it already contains quinoa and olive oil, adjust any extra grain, dressing, or oil in the recipe to suit the texture.
Tuna with quinoa in olive oil Vitamins & Minerals
Vitamins
B12
3.04µg · 127% DV
B3
10.88mg · 68% DV
B6
0.45mg · 26% DV
Vitamin E
3.04mg · 20% DV
Minerals
Selenium
45µg · 82% DV
Phosphorus
304mg · 43% DV
Iodine
38µg · 25% DV
Manganese
0.51mg · 22% DV
Sodium
464mg · 20% DV
Potassium ⭐
336mg · 10% DV
Tuna with quinoa in olive oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tuna with quinoa in olive oil
To burn the 221 calories in 1 can (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 quinoa in olive oil?
Tuna with quinoa in olive oil is a ready-to-eat seafood mix, usually sold in a can. It combines tuna with quinoa and olive oil, bringing together the fish’s savoury flavour, quinoa’s gently nutty taste and a tender, slightly grainy texture. It can make a quick meal or an easy addition to dishes when you want something more substantial than plain tuna.
Serve it over salad greens, fold it into a sandwich or wrap, or pair it with tomatoes and bread. The tuna makes it a protein-rich choice, while quinoa contributes some fibre; it provides 12.5 g of protein per 100 g. For a lighter meal, add plenty of vegetables and check how much oil you want to include when serving.
How Nutritious Is Tuna with quinoa in olive oil?
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 quinoa in olive oil 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 quinoa in olive oil Contain Allergens?
Contains these allergens:
Which Diets Is Tuna with quinoa in olive oil 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 in olive oil Fat Profile
SATURATED
2.72g
MONOUNSATURATED
8.64g
POLYUNSATURATED
2.88g
Omega 6:3 ratio 2.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.