⏱ 10 min total

Parisian Carrot Bowls with Tuna and Cheese

Name: Parisian Carrot Bowls with Tuna and Cheese
Prep time: 10 min
Total time: 10 min
Yield: 1 serving
Ingredients: 1 ½ cup strips or slices Carrots; ½ tbsp Parsley; 1 tbsp Red wine vinegar; ½ tbsp Dijon mustard; ½ tbsp Canola oil; 1 tbsp Sunflower seed kernels; 1 oz Feta cheese; ½ cup Chickpeas; ½ can (12.5 oz), drained Light tuna; ½ tbsp, drained Capers

Per 1 serving · 533 g · 10 ingredients

Calories

516

26%
of a 2,000 cal day

Protein
45g
34% of calories
Carbs
38g
29% of calories
Fat
22g
38% of calories

Portion

✓ Protein-dense

At a glance

One serving of Parisian Carrot Bowls with Tuna and Cheese (533 g) has 516 calories, with 45 g of protein, 38 g of carbohydrates and 22 g of fat. Most of its energy comes from fat (38% of calories). It is high in protein (89% DV), dietary fiber (42% DV) and Vitamin A (178% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 61%, 29% and 27% of the daily value.

Per 100 g

97cal

low energy density

Protein per 100 cal

8.6g

Net carbs

26g

carbs minus fiber

Fiber

12g

10 g sugar

High in

20%+ of the daily value

Protein89%
Dietary fiber42%
Vitamin A178%
Vitamin E36%
Vitamin K52%
Thiamine22%

Good source of

10–19% of the daily value

Vitamin C15%
Vitamin D13%

Watch

20%+ of the daily value

Sodium61%
Saturated fat29%
Cholesterol27%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 min

1
Grate the carrots using a food processor or box grater. Chop parsley leaves and stems finely.
2
In a small jar, combine the vinegar, mustard, oil, and a pinch of salt. Shake until well combined. Toss the carrots and parsley with the dressing, then taste and adjust seasoning as needed.
3
Divide the carrot mixture between two bowls and top with tuna, chickpeas, feta cheese, and sunflower seeds.
4
For meal prep, store in the fridge with sunflower seeds separate to prevent sogginess, for up to a week. Do not freeze.

Vitamins & minerals

Amounts for 1 serving (533 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	1,600 μg	178%
Vitamin C	14 mg	15%
Vitamin D	2 μg	13%
Vitamin E	5 mg	36%
Vitamin K	63 μg	52%
Thiamine	0.3 mg	22%
Riboflavin (B2)	0.4 mg	33%
Niacin	19 mg	118%
Vitamin B6	1 mg	115%
Folate (B9)	105 μg	26%
Vitamin B12	4 μg	187%
Pantothenic acid	2 mg	39%
Choline	113 mg	20%

Minerals

Nutrient	Amount	% Daily Value
Calcium	285 mg	28%
Iron	5 mg	67%
Potassium	1,161 mg	25%
Magnesium	114 mg	27%
Phosphorus	586 mg	84%
Zinc	4 mg	33%
Copper	0.5 mg	53%
Manganese	1 mg	65%
Selenium	127 μg	232%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	3 g	—
Alpha Linolenic Acid (ALA)	1 g	—
Alpha carotene	6,363 μg	—
Arginine	3 g	—
Aspartic acid	4 g	—
Beta carotene	15,273 μg	—
Caffeine	0 mg	—
Cystine	1 g	—
Docosahexaenoic Acid (DHA)	0.3 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0.1 g	—
Fluoride	35 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	7 g	—
Glycine	2 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	0 g	—
Leucine	3 g	—
Lycopene	2 μg	—
Lysine	4 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	8 g	—
Phenylalanine	2 g	—
Polyunsaturated fats	7 g	—
Proline	2 g	—
Retinol	62 μg	—
Serine	2 g	—
Starch	3 g	—
Sucrose	7 g	—
Theobromine	0 mg	—
Threonine	2 g	—
Total omega 3	1 g	—
Total omega 6	1 g	—
Tryptophan	0.4 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	2 μg	—

Burning 516 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

98min
Walking (3.5 mph)
62min
Cycling (moderate)
43min
Running (6 mph)
73min
Swimming laps

Common questions

How many calories are in Parisian Carrot Bowls with Tuna and Cheese?

One serving of Parisian Carrot Bowls with Tuna and Cheese (1 serving) has 516 calories, which works out to 97 calories per 100 g. That is about 26% of a 2,000-calorie day.

Is Parisian Carrot Bowls with Tuna and Cheese high in protein?

Yes. It has 45 g of protein per serving, and 34% of its calories come from protein (8.6 g of protein per 100 calories).

Is Parisian Carrot Bowls with Tuna and Cheese keto-friendly?

It is hard to fit into a strict keto diet. One serving has 26 g of net carbs and 29% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Parisian Carrot Bowls with Tuna and Cheese?

1397 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Parisian Carrot Bowls with Tuna and Cheese?

10 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (533 g)

Calories516

% Daily Value*

Total fat 22g	28%
Saturated fat 5.9g	29%
Trans fat 0.1g
Cholesterol 82mg	27%
Sodium 1,397mg	61%
Total carbohydrate 38g	14%
Dietary fiber 12g	42%
Total sugars 10g
Protein 45g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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