Tuna helper

Dinner

Item Rating: 65/100

1 serving (100 grams) contains 200 calories, 10.0 grams of protein, 5.0 grams of fat, and 25.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		476.2
% Daily Value*
Total Fat		11.9 g	15%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		23.8 mg	7%
Sodium		1428.6 mg	62%
Total Carbohydrates		59.5 g	21%
	Dietary Fiber	2.4 g	8%
	Sugars	4.8 g
protein		23.8 g	47%
Vitamin D		0 mcg	0%
Calcium		47.6 mg	3%
Iron		2.4 mg	13%
Potassium		357.1 mg	7%

* 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

🍯 Low sugar

Source of Calories

Fat: 107 cal (24.3%)

Protein: 95 cal (21.6%)

Carbs: 238 cal (54.1%)

About Tuna helper

Tuna Helper is a popular packaged meal kit introduced in the United States as part of Betty Crocker's 'Helper' lineup, designed to simplify home-cooked meals. Predominantly paired with canned tuna, it combines pasta or rice with a seasoning mix, requiring minimal preparation. While it provides a convenient source of protein primarily from the tuna, the nutritional profile varies depending on the specific variety, though these meal kits may be higher in sodium and lower in fiber due to their processed nature. They typically serve as a quick dinner solution rather than a highly nutritious choice. For greater nutritional benefit, adding vegetables or using whole-grain pasta would enhance the meal.

Health Benefits

• Source of complete protein when prepared with canned tuna, an excellent source of high-quality protein with all essential amino acids.
• May provide omega-3 fatty acids from the tuna, which support heart health and brain function.
• Tuna is naturally rich in selenium, a powerful antioxidant that aids immunity and thyroid health.

Dietary Considerations

Allergens: Contains wheat, milk, fish

Suitable for: High-protein diets, non-vegetarian diets

Not suitable for: Gluten-free diets, vegan diets, low-sodium diets

Selection and Storage

Store the Tuna Helper kit in a cool, dry place and ensure canned tuna is stored per the packaging instructions. Once prepared, refrigerate leftovers in an airtight container and consume within 2-3 days.

Common Questions About Tuna helper Nutrition

What is the nutritional content of Tuna Helper?

A one-cup prepared serving of Tuna Helper (made with tuna, milk, and butter as directed) typically contains around 300–350 calories, 12–15 grams of protein, and 40–45 grams of carbohydrates, depending on the specific variety. It also provides some vitamins and minerals like iron and B vitamins, but is relatively high in sodium, with about 800–900 mg per serving.

Can I eat Tuna Helper on a keto or low-carb diet?

Tuna Helper is not compatible with a strict keto or low-carb diet, as it contains 40–45 grams of carbohydrates per serving due to the included pasta and sauce mix. For a keto-friendly alternative, consider using spiralized zucchini or shirataki noodles with tuna and a high-fat, low-carb sauce.

Is Tuna Helper healthy to eat regularly?

Tuna Helper can be part of a balanced diet, but it should not be consumed frequently due to its high sodium content, with up to 900 mg per serving (about 40% of the daily recommended limit). It can be made healthier by using less butter, low-fat milk, and adding vegetables like broccoli or spinach to boost fiber and micronutrient content.

What is the recommended serving size for Tuna Helper?

The standard serving size for prepared Tuna Helper is approximately one cup, or 200–230 grams. This serving is designed to be part of a meal and can be paired with a side salad or steamed vegetables for better balance and satiety.

How does Tuna Helper compare to making tuna casserole from scratch?

Tuna Helper is a convenient, pre-packaged alternative to homemade tuna casserole, saving time and effort. However, homemade versions offer more control over ingredients, potentially allowing for a lower sodium and higher nutrient dish by using whole-grain pasta, fresh vegetables, and less processed ingredients. Homemade options may also better align with specific dietary needs.

Data Sources & Scientific References