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Yogurt with tuna Calories
High-protein, low-carb mixture
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Yogurt with tuna (150 g) has 177 calories. That works out to 118 calories per 100 g. It contains 5.7 g of carbs, 18.9 g of protein, 8.6 g of fat and 0 g of fiber. Its 2.4 µg of B12 covers 100% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
Yogurt with tuna Nutrition Facts
Selected: 1 serving (medium) · 150 g
177
KCAL / 150G
Carbs
5.7g
· 2% DV
Protein
18.9g
· 38% DV
Fat
8.6g
· 11% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 13% · Protein 43% · Fat 44%
Yogurt with tuna nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 177 kcal | |
| Total fat | 8.6 g | 11% |
| Saturated fat | 3.15 g | 16% |
| Trans fat | 0.12 g | |
| Sodium | 315 mg | 14% |
| Total carbohydrate | 5.7 g | 2% |
| Fiber | 0 g | 0% |
| Protein | 18.9 g | 38% |
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 Yogurt with tuna?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 177 kcal |
| 2 tablespoon (small) | 30 g | 35 kcal |
| 4 tablespoon (medium) | 60 g | 71 kcal |
| 100 g | 100 g | 118 kcal |
| 1 cup (small) | 120 g | 142 kcal |
| 1 piece (large) | 180 g | 212 kcal |
| 1 cup (large) | 240 g | 283 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Yogurt with tuna
How do you make yogurt with tuna?
Mix drained tuna with plain yogurt to make yogurt with tuna. Use thick Greek-style yogurt for a creamy texture, then add lemon juice, chopped dill, or a little garlic if you like.
Can you use Greek yogurt instead of mayonnaise in yogurt with tuna?
Yes, Greek yogurt works well instead of mayonnaise in yogurt with tuna. It makes the mixture creamy with a tangier taste; use plain, unsweetened yogurt and stir it in gradually.
Should you drain canned tuna before making yogurt with tuna?
Yes, drain off excess liquid before mixing canned tuna into yogurt. This keeps the mixture from turning watery; if the tuna is packed in oil, draining it also makes the finished dish less oily.
Does eating yogurt with tuna cause food poisoning?
No, eating fresh tuna with yogurt does not cause food poisoning simply because they are combined. The risk comes from spoiled ingredients or unsafe storage, so keep the mixture chilled and discard it if left out too long.
Can you make yogurt with tuna using fresh tuna instead of canned tuna?
Yes, you can use fresh tuna, but cook it fully and let it cool before mixing it with yogurt. Do not use raw tuna in this mixture; cooked pieces give it a milder, less salty taste.
How should yogurt with tuna be served?
Yogurt with tuna is usually served cold as a dip, spread, or light salad. Pair it with crunchy vegetables, or use it as a sandwich or wrap filling.
How long does yogurt with tuna last in the fridge?
Keep yogurt with tuna in a covered container in the refrigerator and eat it promptly. Discard it if it has been at room temperature for more than two hours.
Can you freeze yogurt with tuna?
Freezing yogurt with tuna is not recommended because the yogurt can separate and turn watery after thawing. Make a fresh batch instead for a smoother texture and better taste.
Is yogurt with tuna safe to eat during pregnancy?
Yes, yogurt with tuna can be eaten during pregnancy if the tuna is properly stored and the yogurt is pasteurized. Tuna mercury levels vary by type, so ask your healthcare professional about suitable portions.
Is yogurt with tuna good for weight loss?
Yogurt with tuna can make a protein-rich meal or snack that may help you feel full. It does not cause weight loss on its own; portion size and the rest of your meals matter too.
Yogurt with tuna Vitamins & Minerals
Vitamins
B12
2.4µg · 100% DV
B3
6.3mg · 39% DV
B2
0.27mg · 21% DV
B5
0.63mg · 13% DV
Minerals
Selenium
33µg · 60% DV
Phosphorus
248mg · 35% DV
Iodine
27µg · 18% DV
Calcium
177mg · 18% DV
Sodium
315mg · 14% DV
Potassium ⭐
315mg · 9% DV
Yogurt with tuna Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yogurt with tuna
To burn the 177 calories in 1 serving (medium) (150 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 Yogurt with tuna?
Yogurt with tuna is a simple mixture of flaked tuna and plain yogurt, usually put together at home rather than tied to one particular regional tradition. Lemon, herbs, black pepper or a little garlic can be added for extra brightness and flavour.
The yogurt softens the tuna’s savoury taste, while the mixture stays thick enough to spoon onto toast or use as a sandwich filling. It also works as a dip with raw vegetables or as part of a light meal. Nutritionally, it is high in protein and relatively low in carbohydrate, with 12.6 g of protein per 100 g. For a lighter version, choose plain, unsweetened yogurt and add herbs or lemon instead of relying on extra salt.
How Nutritious Is Yogurt with tuna?
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 Yogurt with tuna 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 Yogurt with tuna Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt with tuna 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
✓ Suitable
Low FODMAP
— Not suitable
Yogurt with tuna Fat Profile
SATURATED
3.15g
MONOUNSATURATED
2.4g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 1.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.