⏱ 13 min totalSpicy Tuna Melt
Per 1 serving · 277 g · 6 ingredients
of a 2,000 cal day
- Protein46g36% of calories
- Carbs30g24% of calories
- Fat23g41% of calories
- ✓ Protein-dense
At a glance
One serving of Spicy Tuna Melt (277 g) has 500 calories, with 46 g of protein, 30 g of carbohydrates and 23 g of fat. Most of its energy comes from fat (41% of calories). It is high in protein (91% DV), Vitamin K (20% DV) and thiamine (21% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 40%, 38% and 31% of the daily value.
High in
20%+ of the daily value
- Protein91%
- Vitamin K20%
- Thiamine21%
- Riboflavin (B2)26%
- Niacin119%
- Vitamin B655%
Good source of
10–19% of the daily value
- Dietary fiber17%
- Vitamin A12%
- Vitamin D15%
- Vitamin E10%
- Folate (B9)12%
- Pantothenic acid18%
Watch
20%+ of the daily value
- Sodium40%
- Saturated fat38%
- Cholesterol31%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 can Light tuna
1 muffin Whole-wheat English muffin
1 oz Cheddar cheese
1 tsp Garlic powder- 🥄1 tsp Crushed red pepper flakes
1 tbsp Mayonnaise
Directions
- 1
Preheat the oven to 400° and line a small sheet pan with foil for easy cleanup.
- 2
In a bowl, mix the drained tuna with the mayonnaise, garlic powder, and crushed red pepper flakes until evenly combined.
- 3
Split the English muffin and toast both halves until lightly browned.
- 4
Spread the tuna mixture over the toasted muffin halves, then top evenly with the cheese.
- 5
Bake until the cheese is melted and starting to brown at the edges and the muffins are crisp, about 5–8 minutes. Serve hot.
Vitamins & minerals
Amounts for 1 serving (277 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 105 μg | 12% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 2 μg | 15% |
| Vitamin E | 2 mg | 10% |
| Vitamin K | 24 μg | 20% |
| Thiamine | 0.2 mg | 21% |
| Riboflavin (B2) | 0.3 mg | 26% |
| Niacin | 19 mg | 119% |
| Vitamin B6 | 1 mg | 55% |
| Folate (B9) | 48 μg | 12% |
| Vitamin B12 | 4 μg | 187% |
| Pantothenic acid | 1 mg | 18% |
| Choline | 69 mg | 13% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 398 mg | 40% |
| Iron | 5 mg | 57% |
| Potassium | 495 mg | 11% |
| Magnesium | 95 mg | 23% |
| Phosphorus | 565 mg | 81% |
| Zinc | 3 mg | 30% |
| Copper | 0.3 mg | 31% |
| Manganese | 1 mg | 54% |
| Selenium | 152 μg | 277% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 1 g | — |
| Alpha carotene | 1 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 27 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.5 g | — |
| Docosahexaenoic Acid (DHA) | 0.3 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0.1 g | — |
| Fluoride | 41 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 8 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0.1 g | — |
| Leucine | 3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 8 g | — |
| Proline | 2 g | — |
| Retinol | 103 μg | — |
| Serine | 2 g | — |
| Starch | 0 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 6 g | — |
| Tryptophan | 1 g | — |
| Tyrosine | 2 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 500 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 95minWalking (3.5 mph)
- 60minCycling (moderate)
- 42minRunning (6 mph)
- 70minSwimming laps
Common questions
How many calories are in Spicy Tuna Melt?
One serving of Spicy Tuna Melt (1 serving) has 500 calories, which works out to 181 calories per 100 g. That is about 25% of a 2,000-calorie day.
Is Spicy Tuna Melt high in protein?
Yes. It has 46 g of protein per serving, and 36% of its calories come from protein (9.1 g of protein per 100 calories).
Is Spicy Tuna Melt keto-friendly?
It is hard to fit into a strict keto diet. One serving has 26 g of net carbs and 24% 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 Tuna Melt?
920 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Spicy Tuna Melt?
5.6 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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