cherry image
Tuna and Avocado Wrap⏱ 15 min total
Recipes

Tuna and Avocado Wrap

Per 1 serving · 333 g · 9 ingredients

Calories
324
16%
of a 2,000 cal day
  • Protein
    33g
    38% of calories
  • Carbs
    16g
    19% of calories
  • Fat
    16g
    43% of calories
Portion
  • ✓ Protein-dense

At a glance

One serving of Tuna and Avocado Wrap (333 g) has 324 calories, with 33 g of protein, 16 g of carbohydrates and 16 g of fat. Most of its energy comes from fat (43% of calories). It is high in protein (65% DV), dietary fiber (34% DV) and Vitamin C (49% DV). Keep an eye on sodium, which provides 23% of the daily value.

Per 100 g
97cal
low energy density
Protein per 100 cal
10g
Net carbs
7g
carbs minus fiber
Fiber
9.6g
2.1 g sugar

High in

20%+ of the daily value

  • Protein65%
  • Dietary fiber34%
  • Vitamin C49%
  • Vitamin E20%
  • Vitamin K71%
  • Riboflavin (B2)23%

Good source of

10–19% of the daily value

  • Vitamin A10%
  • Vitamin D11%
  • Thiamine11%
  • Choline11%
  • Magnesium17%
  • Zinc16%

Watch

20%+ of the daily value

  • Sodium23%

Ingredients

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

Directions

Prep 15 min
  1. 1

    Open the can of tuna, drain it, and transfer to a medium bowl. Gently break up the tuna with a fork.

  2. 2

    Chop the scallions and jalapeño, then add to the tuna along with a dash of salt, pepper, and a squeeze of lime.

  3. 3

    In another bowl, mash the avocado with the remaining lime juice and mix it into the tuna mixture.

  4. 4

    Place a lettuce leaf on each nori sheet.

  5. 5

    Divide the tuna mixture between the nori sheets, wrap tightly, and serve.

Vitamins & minerals

Amounts for 1 serving (333 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A93 μg
10%
Vitamin C44 mg
49%
Vitamin D2 μg
11%
Vitamin E3 mg
20%
Vitamin K85 μg
71%
Thiamine0.1 mg
11%
Riboflavin (B2)0.3 mg
23%
Niacin16 mg
103%
Vitamin B61 mg
62%
Folate (B9)123 μg
31%
Vitamin B124 μg
150%
Pantothenic acid2 mg
35%
Choline61 mg
11%

Minerals

NutrientAmount% Daily Value
Calcium70 mg
7%
Iron4 mg
56%
Potassium1,047 mg
22%
Magnesium72 mg
17%
Phosphorus273 mg
39%
Zinc2 mg
16%
Copper0.3 mg
33%
Manganese0.3 mg
12%
Selenium101 μg
183%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine2 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene29 μg—
Arginine2 g—
Aspartic acid3 g—
Beta carotene798 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0.3 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride33 μg—
Fructose0.5 g—
Galactose0.1 g—
Glucose1 g—
Glutamic acid4 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene0 μg—
Lysine3 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats10 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol24 μg—
Serine1 g—
Starch0.1 g—
Sucrose0.1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.4 g—
Total omega 60 g—
Tryptophan0.3 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D32 μg—

Burning 324 calories

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

  • 61min
    Walking (3.5 mph)
  • 39min
    Cycling (moderate)
  • 27min
    Running (6 mph)
  • 46min
    Swimming laps

Common questions

How many calories are in Tuna and Avocado Wrap?

One serving of Tuna and Avocado Wrap (1 serving) has 324 calories, which works out to 97 calories per 100 g. That is about 16% of a 2,000-calorie day.

Is Tuna and Avocado Wrap high in protein?

Yes. It has 33 g of protein per serving, and 38% of its calories come from protein (10 g of protein per 100 calories).

Is Tuna and Avocado Wrap keto-friendly?

It is hard to fit into a strict keto diet. One serving has 7 g of net carbs and 19% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Tuna and Avocado Wrap?

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

How much sugar is in Tuna and Avocado Wrap?

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

More recipes

View all