⏱ 15 min totalMulti-Grain Spicy Tuna Melt
Per 1 serving · 150 g · 6 ingredients
of a 2,000 cal day
- Protein21g17% of calories
- Carbs33g25% of calories
- Fat33g58% of calories
At a glance
One serving of Multi-Grain Spicy Tuna Melt (150 g) has 505 calories, with 21 g of protein, 33 g of carbohydrates and 33 g of fat. Most of its energy comes from fat (58% of calories). It is high in protein (43% DV), Vitamin K (42% DV) and thiamine (25% DV). Keep an eye on sodium and saturated fat, which provide 30% and 46% of the daily value.
High in
20%+ of the daily value
- Protein43%
- Vitamin K42%
- Thiamine25%
- Riboflavin (B2)20%
- Niacin34%
- Vitamin B630%
Good source of
10–19% of the daily value
- Dietary fiber15%
- Vitamin E18%
- Pantothenic acid13%
- Magnesium15%
Watch
20%+ of the daily value
- Sodium30%
- Saturated fat46%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 oz Light tuna
2 tbsp Mayonnaise
1 tbsp Garlic powder- 🥄1 tsp Crushed red pepper flakes
1 oz Cheddar cheese
2 slice Whole wheat bread
Directions
- 1
Heat the oven to 300°F and line a small baking sheet with foil for easy cleanup.
- 2
In a bowl, combine the drained tuna, mayonnaise, garlic powder, and red pepper flakes until evenly mixed.
- 3
Toast the bread slices until lightly browned.
- 4
Spread the tuna mixture over the toast and top evenly with the cheese.
- 5
Bake on the prepared sheet until the cheese is melted and the edges are crisp, about 5–10 minutes.
Vitamins & minerals
Amounts for 1 serving (150 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 84 μg | 9% |
| Vitamin C | 0.1 mg | 0% |
| Vitamin D | 1 μg | 4% |
| Vitamin E | 3 mg | 18% |
| Vitamin K | 50 μg | 42% |
| Thiamine | 0.3 mg | 25% |
| Riboflavin (B2) | 0.3 mg | 20% |
| Niacin | 5 mg | 34% |
| Vitamin B6 | 0.4 mg | 30% |
| Folate (B9) | 38 μg | 9% |
| Vitamin B12 | 1 μg | 42% |
| Pantothenic acid | 1 mg | 13% |
| Choline | 44 mg | 8% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 296 mg | 30% |
| Iron | 2 mg | 31% |
| Potassium | 336 mg | 7% |
| Magnesium | 64 mg | 15% |
| Phosphorus | 338 mg | 48% |
| Zinc | 2 mg | 23% |
| Copper | 0.2 mg | 22% |
| Manganese | 1 mg | 58% |
| Selenium | 45 μg | 82% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 2 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 27 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 | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 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 | 1 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 7 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 14 g | — |
| Proline | 1 g | — |
| Retinol | 82 μg | — |
| Serine | 1 g | — |
| Starch | 16 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 2 g | — |
| Total omega 6 | 12 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 505 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 96minWalking (3.5 mph)
- 61minCycling (moderate)
- 42minRunning (6 mph)
- 71minSwimming laps
Common questions
How many calories are in Multi-Grain Spicy Tuna Melt?
One serving of Multi-Grain Spicy Tuna Melt (1 serving) has 505 calories, which works out to 336 calories per 100 g. That is about 25% of a 2,000-calorie day.
Is Multi-Grain Spicy Tuna Melt high in protein?
It provides a solid 21 g of protein per serving (43% of the 50 g daily value), but protein supplies only 17% 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 Multi-Grain Spicy Tuna Melt keto-friendly?
It is hard to fit into a strict keto diet. One serving has 28 g of net carbs and 25% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Multi-Grain Spicy Tuna Melt?
689 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Multi-Grain Spicy Tuna Melt?
2.9 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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