⏱ 10 min totalProtein Packed Tuna Melt
Per 1 serving · 319 g · 5 ingredients
of a 2,000 cal day
- Protein52g48% of calories
- Carbs30g28% of calories
- Fat12g25% of calories
- ✓ Protein-dense
At a glance
One serving of Protein Packed Tuna Melt (319 g) has 429 calories, with 52 g of protein, 30 g of carbohydrates and 12 g of fat. Most of its energy comes from protein (48% of calories). It is high in protein (104% DV), thiamine (21% DV) and riboflavin (b2) (32% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 44%, 32% and 32% of the daily value.
High in
20%+ of the daily value
- Protein104%
- Thiamine21%
- Riboflavin (B2)32%
- Niacin121%
- Vitamin B654%
- Vitamin B12195%
Good source of
10–19% of the daily value
- Dietary fiber18%
- Vitamin A12%
- Vitamin D14%
- Folate (B9)12%
- Pantothenic acid17%
- Choline13%
Watch
20%+ of the daily value
- Sodium44%
- Saturated fat32%
- Cholesterol32%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 muffin Whole-wheat English muffin
2 tbsp Tomato sauce
1 can Light tuna
½ tsp, leaves Oregano
2 oz Mozzarella cheese
Directions
- 1
Slice the English muffin and then smear with the tomato sauce, one tbsp on each half.
- 2
Top with the tuna, sprinkle on some oregano, and place one slice of cheese on either side.
- 3
Place the mini-melts in the toaster oven and broil for 2-3 minutes or until cheese is just melted. Enjoy!
Vitamins & minerals
Amounts for 1 serving (319 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 107 μg | 12% |
| Vitamin C | 2 mg | 2% |
| Vitamin D | 2 μg | 14% |
| Vitamin E | 1 mg | 9% |
| Vitamin K | 6 μg | 5% |
| Thiamine | 0.3 mg | 21% |
| Riboflavin (B2) | 0.4 mg | 32% |
| Niacin | 19 mg | 121% |
| Vitamin B6 | 1 mg | 54% |
| Folate (B9) | 48 μg | 12% |
| Vitamin B12 | 5 μg | 195% |
| Pantothenic acid | 1 mg | 17% |
| Choline | 69 mg | 13% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 659 mg | 66% |
| Iron | 5 mg | 61% |
| Potassium | 579 mg | 12% |
| Magnesium | 104 mg | 25% |
| Phosphorus | 687 mg | 98% |
| Zinc | 4 mg | 35% |
| Copper | 0.3 mg | 28% |
| Manganese | 1 mg | 55% |
| Selenium | 151 μg | 275% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 1 μg | — |
| Arginine | 3 g | — |
| Aspartic acid | 5 g | — |
| Beta carotene | 110 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 1 g | — |
| Docosahexaenoic Acid (DHA) | 0.3 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 41 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 10 g | — |
| Glycine | 2 g | — |
| Histidine | 2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 4 g | — |
| Lycopene | 4,255 μg | — |
| Lysine | 4 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 3 g | — |
| Retinol | 98 μg | — |
| Serine | 2 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 0.4 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 1 g | — |
| Tyrosine | 2 g | — |
| Valine | 3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 429 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 81minWalking (3.5 mph)
- 51minCycling (moderate)
- 36minRunning (6 mph)
- 60minSwimming laps
Common questions
How many calories are in Protein Packed Tuna Melt?
One serving of Protein Packed Tuna Melt (1 serving) has 429 calories, which works out to 134 calories per 100 g. That is about 21% of a 2,000-calorie day.
Is Protein Packed Tuna Melt high in protein?
Yes. It has 52 g of protein per serving, and 48% of its calories come from protein (12 g of protein per 100 calories).
Is Protein Packed Tuna Melt keto-friendly?
It is hard to fit into a strict keto diet. One serving has 25 g of net carbs and 28% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Protein Packed Tuna Melt?
1002 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Protein Packed Tuna Melt?
7.1 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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