⏱ 22 min totalSpicy Capers Tuna Melt
Per 1 serving · 185 g · 13 ingredients
of a 2,000 cal day
- Protein26g23% of calories
- Carbs16g15% of calories
- Fat31g62% of calories
At a glance
One serving of Spicy Capers Tuna Melt (185 g) has 445 calories, with 26 g of protein, 16 g of carbohydrates and 31 g of fat. Most of its energy comes from fat (62% of calories). It is high in protein (52% DV), Vitamin A (20% DV) and Vitamin K (28% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 38%, 67% and 30% of the daily value.
High in
20%+ of the daily value
- Protein52%
- Vitamin A20%
- Vitamin K28%
- Riboflavin (B2)20%
- Niacin61%
- Vitamin B623%
Good source of
10–19% of the daily value
- Thiamine14%
- Folate (B9)18%
- Zinc16%
- Copper12%
Watch
20%+ of the daily value
- Sodium38%
- Saturated fat67%
- Cholesterol30%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ can Light tuna
½ tbsp chopped Scallions
1 tbsp Celery
1 tsp, drained Capers
½ tsp Hot sauce
1 tbsp Mayonnaise
⅛ cup, shredded Mozzarella cheese
½ dash Black pepper- 🥄½ dash Salt
1 slice, large Italian bread
1 tbsp Butter
⅛ cup, shredded Cheddar cheese
½ pinch Cayenne pepper
Directions
- 1
In a medium bowl, break up the drained tuna, then mix in the scallions, finely diced celery, capers, hot sauce, and mayonnaise until evenly combined.
- 2
Fold in the shredded mozzarella and season to taste with salt and pepper. Cover and refrigerate while you prepare the bread.
- 3
Position an oven rack 5–6 inches below the broiler and preheat the broiler. Place the bread slices on a foil-lined baking sheet and lightly butter the tops. Broil until the tops are golden, 2–3 minutes.
- 4
Spread the tuna mixture evenly over the toasted sides of the bread, pressing gently with a fork. Top with shredded cheddar and a pinch of cayenne, then broil until the cheese is melted and bubbling, about 5–6 minutes.
- 5
Serve hot.
Vitamins & minerals
Amounts for 1 serving (185 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 176 μg | 20% |
| Vitamin C | 3 mg | 3% |
| Vitamin D | 1 μg | 9% |
| Vitamin E | 1 mg | 9% |
| Vitamin K | 34 μg | 28% |
| Thiamine | 0.2 mg | 14% |
| Riboflavin (B2) | 0.3 mg | 20% |
| Niacin | 10 mg | 61% |
| Vitamin B6 | 0.3 mg | 23% |
| Folate (B9) | 72 μg | 18% |
| Vitamin B12 | 2 μg | 99% |
| Pantothenic acid | 0.4 mg | 8% |
| Choline | 41 mg | 8% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 254 mg | 25% |
| Iron | 2 mg | 31% |
| Potassium | 246 mg | 5% |
| Magnesium | 37 mg | 9% |
| Phosphorus | 288 mg | 41% |
| Zinc | 2 mg | 16% |
| Copper | 0.1 mg | 12% |
| Manganese | 0.2 mg | 7% |
| Selenium | 73 μg | 133% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 1 g | — |
| Alpha carotene | 0.1 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 123 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0.2 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 21 μg | — |
| Fructose | 0 g | — |
| Galactose | 0.1 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 7 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 8 g | — |
| Proline | 2 g | — |
| Retinol | 165 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 6 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 445 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 84minWalking (3.5 mph)
- 53minCycling (moderate)
- 37minRunning (6 mph)
- 63minSwimming laps
Common questions
How many calories are in Spicy Capers Tuna Melt?
One serving of Spicy Capers Tuna Melt (1 serving) has 445 calories, which works out to 240 calories per 100 g. That is about 22% of a 2,000-calorie day.
Is Spicy Capers Tuna Melt high in protein?
It provides a solid 26 g of protein per serving (52% of the 50 g daily value), but protein supplies only 23% 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 Spicy Capers Tuna Melt keto-friendly?
It is hard to fit into a strict keto diet. One serving has 15 g of net carbs and 15% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Spicy Capers Tuna Melt?
871 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Spicy Capers Tuna Melt?
0.8 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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