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Tuna with Rice and Lentils Calories
A filling dish of tuna, cooked rice, and lentils that provides protein and fiber.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Tuna with Rice and Lentils (300 g) has 408 calories. That works out to 136 calories per 100 g. It contains 46.5 g of carbs, 48 g of protein, 4.2 g of fat and 9.6 g of fiber. Its 7.5 µg of B12 covers 313% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Tuna with Rice and Lentils Nutrition Facts
Selected: 1 serving (medium) · 300 g
408
KCAL / 300G
Carbs
46.5g
· 17% DV
Protein
48g
· 96% DV
Fat
4.2g
· 5% DV
Fiber
9.6g
· 34% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 45% · Protein 46% · Fat 9%
Tuna with Rice and Lentils nutrition facts table · 1 serving (medium) (300 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 408 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 1.05 g | 5% |
| Trans fat | 0 g | |
| Sodium | 420 mg | 18% |
| Total carbohydrate | 46.5 g | 17% |
| Fiber | 9.6 g | 34% |
| Protein | 48 g | 96% |
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 Serving of Tuna with Rice and Lentils?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 300 g | 408 kcal |
| 1 tablespoon (small) | 20 g | 27 kcal |
| 100 g | 100 g | 136 kcal |
| 1 serving (small) | 200 g | 272 kcal |
| 1 cup (medium) | 200 g | 272 kcal |
| 1 cup (large) | 250 g | 340 kcal |
| 1 serving (large) | 400 g | 544 kcal |
| 1 serving (extra large) | 500 g | 680 kcal |
Calculated from 136 calories per 100 g.
Frequently Asked Questions About Tuna with Rice and Lentils
How do you make tuna with rice and lentils?
Cook the rice and lentils separately, then combine them with drained tuna. Fold the tuna in at the end so it stays in pieces. Add lemon juice, herbs, or a little olive oil to bring the flavors together.
Can you use canned tuna in tuna with rice and lentils?
Yes, canned tuna works well in tuna with rice and lentils. Drain it first, then stir it through the cooked rice and lentils just before serving. This keeps excess liquid from making the dish soggy.
Can tuna with rice and lentils be eaten cold?
Yes, tuna with rice and lentils can be served cold as a lunch bowl or salad. Cool the cooked rice and lentils promptly, refrigerate them, and combine with the tuna and dressing when ready to eat.
What sauce goes well with tuna with rice and lentils?
A lemon-and-olive-oil dressing is a simple match for tuna with rice and lentils. Dijon mustard, chopped parsley, or a little vinegar can add extra flavor without covering up the tuna.
Which lentils work best in tuna with rice and lentils?
Brown or green lentils are usually best for tuna with rice and lentils because they hold their shape after cooking. Red lentils soften more and can make the finished dish mushy.
What can you serve with tuna with rice and lentils?
Serve tuna with rice and lentils with a crisp salad, roasted vegetables, or a simple soup. The dish is already substantial, so a fresh, lightly dressed side is often enough.
How long does tuna with rice and lentils last in the fridge?
Store tuna with rice and lentils in a covered container in the refrigerator and eat it within the usual safe window for cooked rice and fish. Refrigerate it promptly, and discard it if it has been left out for too long.
Can you freeze tuna with rice and lentils?
Yes, tuna with rice and lentils can be frozen in airtight portions. The rice and lentils may soften after thawing, so defrost the portion in the refrigerator and reheat it thoroughly before eating.
How do you keep tuna with rice and lentils from getting mushy?
To keep tuna with rice and lentils from getting mushy, cook the rice and lentils separately and drain them well. Choose lentils that hold their shape, and fold in the tuna only after the other ingredients are cooked.
Is tuna with rice and lentils a good meal to prepare ahead?
Yes, tuna with rice and lentils can be prepared ahead for lunches. Cook and chill the rice and lentils promptly, store them covered in the refrigerator, and add the tuna and dressing close to serving for the best texture.
Tuna with Rice and Lentils Vitamins & Minerals
Vitamins
B12
7.5µg · 313% DV
B3
19.2mg · 120% DV
B6
0.75mg · 44% DV
Folate
135µg · 34% DV
Minerals
Selenium
105µg · 191% DV
Phosphorus
540mg · 77% DV
Copper
0.36mg · 40% DV
Manganese
0.9mg · 39% DV
Potassium ⭐
840mg · 25% DV
Sodium
420mg · 18% DV
Tuna with Rice and Lentils Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tuna with Rice and Lentils
To burn the 408 calories in 1 serving (medium) (300 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 Rice and Lentils?
Tuna with Rice and Lentils brings cooked rice and lentils together with tuna for a simple, filling meal. It is better understood as a practical combination than as a dish tied to one specific culinary tradition: the ingredients are familiar across many cuisines, and the exact seasoning can vary. The rice is soft and mild, lentils add a hearty, slightly earthy bite, and tuna gives the bowl a savoury, distinctly seafood flavour.
Serve it warm or chilled, perhaps with lemon, herbs or a crisp salad; it works as an easy lunch or a make-ahead meal. It provides protein and fibre, with rice contributing most of its carbohydrates. For a lighter-feeling serving, add extra vegetables or leafy greens, or use a little less rice while keeping the lentils and tuna.
How Nutritious Is Tuna with Rice and Lentils?
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
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.
Is Tuna with Rice and Lentils 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 Rice and Lentils Contain Allergens?
Contains these allergens:
Which Diets Is Tuna with Rice and Lentils 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 Rice and Lentils Fat Profile
SATURATED
1.05g
MONOUNSATURATED
0.9g
POLYUNSATURATED
1.05g
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.