⏱ 15 min totalEnglish Muffin Spicy Tuna Melt
Per 1 serving · 153 g · 6 ingredients
of a 2,000 cal day
- Protein19g16% of calories
- Carbs29g24% of calories
- Fat32g60% of calories
At a glance
One serving of English Muffin Spicy Tuna Melt (153 g) has 470 calories, with 19 g of protein, 29 g of carbohydrates and 32 g of fat. Most of its energy comes from fat (60% of calories). It is high in protein (38% DV), Vitamin K (39% DV) and thiamine (20% DV). Keep an eye on sodium and saturated fat, which provide 29% and 45% of the daily value.
High in
20%+ of the daily value
- Protein38%
- Vitamin K39%
- Thiamine20%
- Niacin32%
- Vitamin B620%
- Vitamin B1241%
Good source of
10–19% of the daily value
- Dietary fiber17%
- Vitamin E10%
- Riboflavin (B2)19%
- Folate (B9)11%
- Pantothenic acid14%
- Magnesium15%
Watch
20%+ of the daily value
- Sodium29%
- Saturated fat45%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 oz Light tuna
1 oz Cheddar cheese
¼ tbsp Garlic powder- 🥄¼ tsp Crushed red pepper flakes
1 muffin Whole-wheat English muffin
2 tbsp Mayonnaise
Directions
- 1
Heat the oven to 300°F.
- 2
In a small bowl, combine the drained tuna, mayonnaise, garlic powder, and crushed red pepper until evenly mixed.
- 3
Split the English muffin and toast until lightly browned.
- 4
Spread the tuna mixture over both muffin halves and top evenly with the cheese.
- 5
Bake on a sheet pan until the cheese is melted and the edges are crisp, 5–10 minutes. Serve hot.
Vitamins & minerals
Amounts for 1 serving (153 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 84 μg | 9% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 1 μg | 4% |
| Vitamin E | 1 mg | 10% |
| Vitamin K | 47 μg | 39% |
| Thiamine | 0.2 mg | 20% |
| Riboflavin (B2) | 0.2 mg | 19% |
| Niacin | 5 mg | 32% |
| Vitamin B6 | 0.3 mg | 20% |
| Folate (B9) | 43 μg | 11% |
| Vitamin B12 | 1 μg | 41% |
| Pantothenic acid | 1 mg | 14% |
| Choline | 33 mg | 6% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 375 mg | 38% |
| Iron | 2 mg | 29% |
| Potassium | 245 mg | 5% |
| Magnesium | 63 mg | 15% |
| Phosphorus | 375 mg | 54% |
| Zinc | 2 mg | 21% |
| Copper | 0.2 mg | 20% |
| Manganese | 1 mg | 53% |
| Selenium | 56 μg | 102% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 1 g | — |
| Alpha carotene | 1 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 28 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 15 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 7 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 13 g | — |
| Proline | 1 g | — |
| Retinol | 82 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 2 g | — |
| Total omega 6 | 11 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 470 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 89minWalking (3.5 mph)
- 56minCycling (moderate)
- 39minRunning (6 mph)
- 66minSwimming laps
Common questions
How many calories are in English Muffin Spicy Tuna Melt?
One serving of English Muffin Spicy Tuna Melt (1 serving) has 470 calories, which works out to 308 calories per 100 g. That is about 24% of a 2,000-calorie day.
Is English Muffin Spicy Tuna Melt high in protein?
It provides a solid 19 g of protein per serving (38% of the 50 g daily value), but protein supplies only 16% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is English Muffin Spicy Tuna Melt keto-friendly?
It is hard to fit into a strict keto diet. One serving has 25 g of net carbs and 24% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in English Muffin Spicy Tuna Melt?
670 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in English Muffin Spicy Tuna Melt?
5.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
More recipes
View all
242 calSpiced Pork Tenderloin and Avocado Salsa1 serving
379 calHawaiian Pineapple Egg Scramble1 serving
191 calHoney & Lime Rainbow Fruit Salad1 serving
372 calVegan Walnut Chorizo Tacos with Pineapple Salsa1 serving
187 calCod with Pineapple Avocado Salsa1 serving
561 calSmoothie Bowl1 serving
145 calPineapple Ginger Fruit Smoothie1 serving
468 calVegan Panang Curry with Tofu1 serving