⏱ 30 min totalMediterranean Tuna Pasta
Per 1 serving · 231 g · 12 ingredients
of a 2,000 cal day
- Protein29g27% of calories
- Carbs47g43% of calories
- Fat15g30% of calories
At a glance
One serving of Mediterranean Tuna Pasta (231 g) has 420 calories, with 29 g of protein, 47 g of carbohydrates and 15 g of fat. Most of its energy comes from carbs (43% of calories). It is high in protein (59% DV), dietary fiber (28% DV) and Vitamin K (33% DV). Keep an eye on sodium and saturated fat, which provide 36% and 20% of the daily value.
High in
20%+ of the daily value
- Protein59%
- Dietary fiber28%
- Vitamin K33%
- Thiamine27%
- Riboflavin (B2)20%
- Niacin65%
Good source of
10–19% of the daily value
- Vitamin C11%
- Vitamin E10%
- Folate (B9)12%
- Pantothenic acid15%
Watch
20%+ of the daily value
- Sodium36%
- Saturated fat20%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 oz Whole wheat pasta
2 ½ oz Light tuna
¼ cup, chopped or sliced Tomatoes- 🥄2 olives Kalamata Olives
⅛ small raw Red onion
½ tbsp Parsley
¼ tbsp, drained Capers
½ tsp Lemon juice
½ tbsp Olive oil- 🥄⅛ tsp Salt
¼ dash Black pepper
¼ cup, shredded Mozzarella cheese
Directions
- 1
Bring a large pot of well-salted water to a boil. Cook the pasta until al dente according to package directions.
- 2
While the pasta cooks, flake the drained tuna in a large bowl. Add the tomatoes, olives, red onion, parsley, capers, lemon juice, olive oil, salt, and pepper, and toss to combine.
- 3
Reserve about 1 cup of pasta cooking water, then drain the pasta. Add the hot pasta to the bowl and toss until everything is evenly coated.
- 4
Sprinkle in the mozzarella and fold to distribute. Add small splashes of the reserved pasta water as needed to loosen and lightly melt the cheese.
- 5
Taste and adjust with more salt, pepper, or lemon juice to preference. Serve warm or at room temperature.
Vitamins & minerals
Amounts for 1 serving (231 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 75 μg | 8% |
| Vitamin C | 10 mg | 11% |
| Vitamin D | 1 μg | 6% |
| Vitamin E | 2 mg | 10% |
| Vitamin K | 40 μg | 33% |
| Thiamine | 0.3 mg | 27% |
| Riboflavin (B2) | 0.3 mg | 20% |
| Niacin | 10 mg | 65% |
| Vitamin B6 | 0.4 mg | 32% |
| Folate (B9) | 48 μg | 12% |
| Vitamin B12 | 2 μg | 85% |
| Pantothenic acid | 1 mg | 15% |
| Choline | 29 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 264 mg | 26% |
| Iron | 4 mg | 45% |
| Potassium | 393 mg | 8% |
| Magnesium | 111 mg | 26% |
| Phosphorus | 387 mg | 55% |
| Zinc | 3 mg | 24% |
| Copper | 0.3 mg | 36% |
| Manganese | 2 mg | 78% |
| Selenium | 96 μg | 174% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 45 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 312 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 14 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 7 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 1,158 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 2 g | — |
| Retinol | 47 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 420 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 80minWalking (3.5 mph)
- 50minCycling (moderate)
- 35minRunning (6 mph)
- 59minSwimming laps
Common questions
How many calories are in Mediterranean Tuna Pasta?
One serving of Mediterranean Tuna Pasta (1 serving) has 420 calories, which works out to 182 calories per 100 g. That is about 21% of a 2,000-calorie day.
Is Mediterranean Tuna Pasta high in protein?
It provides a solid 29 g of protein per serving (59% of the 50 g daily value), but protein supplies only 27% 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 Mediterranean Tuna Pasta keto-friendly?
It is hard to fit into a strict keto diet. One serving has 39 g of net carbs and 43% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Mediterranean Tuna Pasta?
820 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Mediterranean Tuna Pasta?
1.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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