Tuna pasta

Dinner

Item Rating: 76/100

1 serving (200 grams) contains 350 calories, 20.0 grams of protein, 10.0 grams of fat, and 45.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		411.8
% Daily Value*
Total Fat		11.8 g	15%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		29.4 mg	9%
Sodium		470.6 mg	20%
Total Carbohydrates		52.9 g	19%
	Dietary Fiber	4.7 g	16%
	Sugars	3.5 g
protein		23.5 g	47%
Vitamin D		23.5 mcg	117%
Calcium		47.1 mg	3%
Iron		2.4 mg	13%
Potassium		352.9 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: 106 cal (25.8%)

Protein: 94 cal (22.8%)

Carbs: 211 cal (51.4%)

About Tuna pasta

Tuna pasta is a versatile dish originating from Mediterranean and Italian cuisines. It typically combines tuna (canned or fresh), pasta, vegetables, and seasonings. Known for its balance of complex carbohydrates from pasta and protein from tuna, this dish is nutrient-dense and easy to prepare. Tuna is rich in omega-3 fatty acids, selenium, and vitamin D, while pasta provides energy-rich carbohydrates. Depending on the ingredients added, it can also be a source of fiber, vitamins (like B vitamins from whole-grain pasta), and minerals (such as potassium from vegetables). Tuna pasta is a hearty, flavorful meal suitable for various dietary preferences when modified appropriately.

Health Benefits

• Supports heart health with omega-3 fatty acids from tuna, known to reduce inflammation and promote cardiovascular function.
• Strengthens bones and immune function with selenium and vitamin D found in tuna.
• Provides long-lasting energy due to complex carbohydrates in pasta, especially when made with whole grains.
• Boosts overall health with B vitamins in tuna and whole-grain pasta, which aid energy metabolism.
• Contains antioxidants if prepared with vegetables like tomatoes, which are rich in lycopene.

Dietary Considerations

Allergens: Contains fish (tuna), wheat (if using regular pasta), gluten (if using regular pasta)

Suitable for: Pescatarian, mediterranean diet

Not suitable for: Vegan, gluten-free (unless using gluten-free pasta), fish allergy

Selection and Storage

Store cooked tuna pasta in an airtight container in the refrigerator and consume within 3-4 days. Reheat thoroughly before eating. Use fresh tuna promptly or freeze within 1-2 days of purchase for best quality.

Common Questions About Tuna pasta Nutrition

Is tuna pasta high in protein?

Tuna pasta is relatively high in protein due to the inclusion of tuna, which provides about 20-25 grams of protein per 100 grams. However, the overall protein content will depend on the amount of tuna used and the type of pasta; traditional wheat pasta contains approximately 7-8 grams of protein per serving.

Can I eat tuna pasta on a low-carb or keto diet?

Traditional tuna pasta made with wheat-based pasta is not suitable for a keto or low-carb diet due to its high carbohydrate content (around 40-45 grams per serving). However, you can make a keto-friendly version by replacing regular pasta with zucchini noodles or shirataki noodles.

What are the health benefits or concerns of eating tuna pasta?

Tuna pasta provides protein, omega-3 fatty acids from tuna, and essential vitamins like B12 and selenium. However, concerns include mercury content in tuna if consumed in excessive amounts, and high sodium levels if canned tuna with added salt is used. Opting for whole-grain pasta can boost fiber content and improve overall nutrition.

How much tuna pasta should I eat in one serving?

A typical serving of tuna pasta is about 1 cup (about 200-250 grams) which can provide approximately 350-400 calories. Adjust portion sizes depending on your caloric and nutritional needs, and aim to include a side of vegetables for a more balanced meal.

How does tuna pasta compare to other tuna dishes?

Tuna pasta is more calorie-dense and carb-heavy compared to lighter tuna dishes such as tuna salads. While a tuna salad often focuses on protein and healthy fats with minimal carbs, tuna pasta provides more sustained energy due to the carbohydrate content in the pasta. Opt for whole-grain pasta to increase fiber content or experiment with lighter dressing alternatives for the pasta to reduce calories.

Data Sources & Scientific References