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Vegan tuna Calories
Plant-based tuna alternative, can be high in protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Vegan tuna has 170 calories. It contains 7 g of carbs, 16 g of protein, 9 g of fat and 5 g of fiber. Its 1.2 µg of B12 covers 50% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Vegan tuna Nutrition Facts
Selected: 100 g
170
KCAL / 100G
Carbs
7g
· 3% DV
Protein
16g
· 32% DV
Fat
9g
· 12% DV
Fiber
5g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 16% · Protein 37% · Fat 47%
Vegan tuna nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 170 kcal | |
| Total fat | 9 g | 12% |
| Saturated fat | 1.1 g | 6% |
| Trans fat | 0 g | |
| Sodium | 420 mg | 18% |
| Total carbohydrate | 7 g | 3% |
| Fiber | 5 g | 18% |
| Protein | 16 g | 32% |
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 Vegan tuna?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 170 kcal |
| 1 tablespoon (shredded) | 15 g | 26 kcal |
| 1 ounce (medium) | 28 g | 48 kcal |
| 2 tablespoon (shredded) | 30 g | 51 kcal |
| ½ cup (shredded) | 70 g | 119 kcal |
| 1 pack (small) | 80 g | 136 kcal |
| 100 g | 100 g | 170 kcal |
| 1 can (medium) | 120 g | 204 kcal |
| 1 cup (shredded) | 140 g | 238 kcal |
Calculated from 170 calories per 100 g.
Frequently Asked Questions About Vegan tuna
What is vegan tuna made from?
Vegan tuna is a plant-based alternative made to resemble tuna, rather than fish. This product contains soy; recipes vary by brand and may also use other plant proteins, oils, seasonings, or flavourings.
Does vegan tuna taste like real tuna?
Vegan tuna is designed to suggest tuna’s savoury, sea-like flavour and flaky texture, but it is not identical to fish. The taste and texture can differ considerably between brands and varieties.
Can you use vegan tuna in sushi?
Yes, you can use vegan tuna in plant-based sushi rolls. Pair it with rice, cucumber, avocado, or nori; use a product intended for eating as sold, and follow its package directions.
How do you cook vegan tuna?
You can heat vegan tuna in dishes such as pasta, baked potatoes, or warm sandwiches. Stir it in near the end of cooking to help preserve its texture, and follow the product’s package directions.
Can vegan tuna be eaten cold?
Yes, vegan tuna can usually be eaten cold straight from the package, making it convenient for salads and sandwiches. Check the product’s instructions, especially if it is sold as something that needs cooking.
Is vegan tuna a good substitute for canned tuna in tuna salad?
Yes, vegan tuna works well in a tuna-style salad with chopped celery, onion, or pickles and a dressing of your choice. Its texture and seasoning may differ from canned fish, so adjust the dressing to taste.
Does vegan tuna contain omega-3?
Vegan tuna does not necessarily provide the omega-3 found in fish. Some products may be fortified, but this product’s nutrition information does not establish that; check its ingredient and nutrition details if omega-3 is important to you.
How long does vegan tuna last after opening?
Keep opened vegan tuna covered in the refrigerator and follow the package’s stated storage time after opening. Do not leave it at room temperature for extended periods, and use a clean utensil when serving.
Can you freeze vegan tuna?
Vegan tuna can generally be frozen if its packaging allows it, though thawing may make the texture softer or wetter. Seal it well, thaw it in the refrigerator, and do not refreeze it after thawing.
Is vegan tuna safe for someone with a soy allergy?
No, this vegan tuna contains soy, so it is not suitable for someone with a soy allergy. Recipes vary across products, but this product should be avoided if you are allergic to soy.
Vegan tuna Vitamins & Minerals
Vitamins
B12
1.2µg · 50% DV
B3
2.4mg · 15% DV
Biotin
4µg · 13% DV
Vitamin E
1.8mg · 12% DV
Minerals
Copper
0.22mg · 24% DV
Phosphorus
170mg · 24% DV
Manganese
0.45mg · 20% DV
Sodium
420mg · 18% DV
Potassium ⭐
240mg · 7% DV
Vegan tuna Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Vegan tuna
To burn the 170 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.
What is Vegan tuna?
Vegan tuna is a plant-based alternative made to stand in for tuna in familiar dishes. Its ingredients vary by brand, but the aim is usually a savoury, fish-like flavour and a flaky or shredded texture. It is sold ready to use, so it can be added straight to sandwiches, salads and wraps.
Season it with lemon, black pepper, herbs or pickles, and serve it on toast for lunch or folded into a salad for a quick meal. It can be a protein-rich plant-based option, with 16 g of protein per 100 g. For a lighter serving, pair it with plenty of vegetables and use a lemon-based dressing rather than a creamy sauce.
How Nutritious Is Vegan tuna?
Nutrient density
Medium
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 Vegan tuna 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 Vegan tuna Contain Allergens?
Contains these allergens:
Which Diets Is Vegan tuna Good For?
Vegan
✓ Suitable
Vegetarian
✓ 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
Vegan tuna Fat Profile
SATURATED
1.1g
MONOUNSATURATED
3.2g
POLYUNSATURATED
3.4g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.