1 serving (150 grams) contains 250 calories, 20.0 grams of protein, 8.0 grams of fat, and 30.0 grams of carbohydrates.
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Nutrition Information
Calories |
394.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.6 g | 16% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 39.4 mg | 13% | |
| Sodium | 788.6 mg | 34% | |
| Total Carbohydrates | 47.3 g | 17% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 4.7 g | ||
| protein | 31.5 g | 63% | |
| Vitamin D | 78.9 mcg | 394% | |
| Calcium | 78.9 mg | 6% | |
| Iron | 3.2 mg | 17% | |
| Potassium | 315.5 mg | 6% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Toast with tuna
Toast with tuna is a simple yet nutrient-dense dish combining bread and tuna, often enjoyed in Western and Mediterranean cuisines. Tuna is a lean source of high-quality protein loaded with essential nutrients like omega-3 fatty acids, vitamin D, and selenium. Depending on the type of bread, this dish can also provide complex carbohydrates, fiber, and additional nutrients, such as B vitamins and magnesium. Together, tuna and toast offer a balanced combination of macronutrients, making it a popular choice for quick meals or snacks across various cultures.
Health Benefits
- Tuna is rich in omega-3 fatty acids, supporting heart health by reducing inflammation and triglyceride levels.
- Vitamin D in tuna enhances calcium absorption and contributes to healthy bones and immune function.
- Selenium, an antioxidant found in tuna, helps protect cells from damage and supports thyroid health.
Dietary Considerations
Selection and Storage
Store canned tuna in a cool, dry place and refrigerate any leftovers in an airtight container for up to 2 days. Keep bread sealed to maintain freshness.
Common Questions About Toast with tuna Nutrition
Is toast with tuna high in protein?
Yes, toast with tuna is high in protein. A 3-ounce serving of canned tuna provides around 20 grams of protein, while one slice of whole-grain toast adds about 4 grams. Combined, a serving of toast with tuna offers approximately 24 grams of protein, making it a great protein-rich snack or meal.
Can I eat toast with tuna on a keto diet?
Toast with tuna is generally not suitable for a strict keto diet due to the carbohydrates in bread. A slice of whole-grain toast typically contains 12-15 grams of carbs, which can be high for keto. To make this dish keto-friendly, swap the toast with a low-carb bread or serve the tuna on lettuce wraps.
What are the health benefits of eating toast with tuna?
Toast with tuna provides a balance of macronutrients and essential vitamins and minerals. Tuna is an excellent source of omega-3 fatty acids, which support heart and brain health, and it contains vitamins like B12 and D. Whole-grain toast boosts fiber intake, aiding digestion and promoting satiety. However, consuming tuna in moderation is advised due to potential mercury content.
What is the recommended portion size for toast with tuna?
A recommended portion size for toast with tuna is one slice of whole-grain toast topped with about 3 ounces (85 grams) of canned tuna. This portion provides a balanced amount of protein, fiber, and calories, roughly totaling around 250-300 calories, depending on additional toppings like mayonnaise or vegetables.
How does toast with tuna compare to other high-protein snacks?
Toast with tuna offers more protein than many traditional snacks like yogurt or a handful of nuts. For example, Greek yogurt provides about 10 grams of protein per serving, while toast with tuna doubles that amount. It's also more substantial and filling than similar snacks like rice cakes with hummus, making it a better choice for sustained energy.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
