⏱ 13 min totalTomato Mozzarella Tuna Melt
Per 1 serving · 321 g · 5 ingredients
of a 2,000 cal day
- Protein52g47% of calories
- Carbs32g29% of calories
- Fat12g25% of calories
- ✓ Protein-dense
At a glance
One serving of Tomato Mozzarella Tuna Melt (321 g) has 435 calories, with 52 g of protein, 32 g of carbohydrates and 12 g of fat. Most of its energy comes from protein (47% of calories). It is high in protein (104% DV), dietary fiber (22% DV) and thiamine (21% 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%
- Dietary fiber22%
- Thiamine21%
- Riboflavin (B2)32%
- Niacin121%
- Vitamin B654%
Good source of
10–19% of the daily value
- Vitamin A12%
- Vitamin D14%
- Vitamin E12%
- Vitamin K18%
- Folate (B9)13%
- Pantothenic acid17%
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
1 tbsp, leaves Oregano
2 oz Mozzarella cheese
Directions
- 1
Slice the English muffin in half and spread 1 tablespoon of tomato sauce on each half.
- 2
Top each half with tuna, sprinkle with oregano, and place a slice of cheese on each.
- 3
Broil in a toaster oven for 2-3 minutes or until the cheese is melted.
Vitamins & minerals
Amounts for 1 serving (321 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 109 μg | 12% |
| Vitamin C | 2 mg | 2% |
| Vitamin D | 2 μg | 14% |
| Vitamin E | 2 mg | 12% |
| Vitamin K | 21 μg | 18% |
| Thiamine | 0.3 mg | 21% |
| Riboflavin (B2) | 0.4 mg | 32% |
| Niacin | 19 mg | 121% |
| Vitamin B6 | 1 mg | 54% |
| Folate (B9) | 54 μg | 13% |
| Vitamin B12 | 5 μg | 194% |
| Pantothenic acid | 1 mg | 17% |
| Choline | 70 mg | 13% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 699 mg | 70% |
| Iron | 6 mg | 73% |
| Potassium | 610 mg | 13% |
| Magnesium | 111 mg | 26% |
| Phosphorus | 691 mg | 99% |
| Zinc | 4 mg | 36% |
| Copper | 0.3 mg | 32% |
| Manganese | 1 mg | 61% |
| Selenium | 152 μg | 276% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 3 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 1 μg | — |
| Arginine | 3 g | — |
| Aspartic acid | 5 g | — |
| Beta carotene | 135 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 | 0.1 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 435 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 83minWalking (3.5 mph)
- 52minCycling (moderate)
- 36minRunning (6 mph)
- 61minSwimming laps
Common questions
How many calories are in Tomato Mozzarella Tuna Melt?
One serving of Tomato Mozzarella Tuna Melt (1 serving) has 435 calories, which works out to 135 calories per 100 g. That is about 22% of a 2,000-calorie day.
Is Tomato Mozzarella Tuna Melt high in protein?
Yes. It has 52 g of protein per serving, and 47% of its calories come from protein (12 g of protein per 100 calories).
Is Tomato Mozzarella Tuna Melt 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 Tomato Mozzarella Tuna Melt?
1003 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Tomato Mozzarella Tuna Melt?
7.2 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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