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Vegan Tu-nah⏱ 10 min total
Recipes

Vegan Tu-nah

Per 1 serving · 123 g · 5 ingredients

Calories
142
7%
of a 2,000 cal day
  • Protein
    6.8g
    18% of calories
  • Carbs
    17g
    45% of calories
  • Fat
    6.1g
    37% of calories
Portion
  • ✓ Low saturated fat
  • ✓ Sugar free
  • ✓ Cholesterol free

At a glance

One serving of Vegan Tu-nah (123 g) has 142 calories, with 6.8 g of protein, 17 g of carbohydrates and 6.1 g of fat. Most of its energy comes from carbs (45% of calories). It is high in dietary fiber (20% DV), Vitamin B6 (40% DV) and iron (26% DV). Keep an eye on sodium, which provides 26% of the daily value.

Per 100 g
116cal
low energy density
Protein per 100 cal
4.8g
Net carbs
11g
carbs minus fiber
Fiber
5.5g
0.2 g sugar

High in

20%+ of the daily value

  • Dietary fiber20%
  • Vitamin B640%
  • Iron26%
  • Phosphorus20%
  • Copper31%
  • Manganese43%

Good source of

10–19% of the daily value

  • Thiamine10%
  • Zinc10%

Watch

20%+ of the daily value

  • Sodium26%

Ingredients

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

Directions

Prep 10 min
  1. 1

    Finely chop the nori with a knife. Set aside.

  2. 2

    Drain and rinse chickpeas. Add to a bowl and mash with a fork.

  3. 3

    Add the rest of the ingredients to bowl. Stir and mash again until well combined. Store any leftovers in sealed container in fridge.

Vitamins & minerals

Amounts for 1 serving (123 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A1 μg
0%
Vitamin C5 mg
5%
Vitamin D0 μg
0%
Vitamin E0 mg
0%
Vitamin K0 μg
0%
Thiamine0.1 mg
10%
Riboflavin (B2)0 mg
4%
Niacin1 mg
3%
Vitamin B61 mg
40%
Folate (B9)35 μg
9%
Vitamin B120 μg
0%
Pantothenic acid0.4 mg
8%
Choline37 mg
7%

Minerals

NutrientAmount% Daily Value
Calcium70 mg
7%
Iron2 mg
26%
Potassium209 mg
4%
Magnesium36 mg
9%
Phosphorus141 mg
20%
Zinc1 mg
10%
Copper0.3 mg
31%
Manganese1 mg
43%
Selenium5 μg
9%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.3 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene13 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0 μg—
Fructose0.1 g—
Galactose0 g—
Glucose0.1 g—
Glutamic acid1 g—
Glycine0.3 g—
Histidine0.2 g—
Hydroxyproline0 g—
Isoleucine0.3 g—
Lactose0 g—
Leucine0.5 g—
Lycopene0 μg—
Lysine0.4 g—
Maltose0 g—
Methionine0.1 g—
Monounsaturated fats2 g—
Phenylalanine0.4 g—
Polyunsaturated fats3 g—
Proline0.3 g—
Retinol0 μg—
Serine0.3 g—
Starch0 g—
Sucrose0 g—
Theobromine0 mg—
Threonine0.2 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine0.2 g—
Valine0.3 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 142 calories

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

  • 27min
    Walking (3.5 mph)
  • 17min
    Cycling (moderate)
  • 12min
    Running (6 mph)
  • 20min
    Swimming laps

Common questions

How many calories are in Vegan Tu-nah?

One serving of Vegan Tu-nah (1 serving) has 142 calories, which works out to 116 calories per 100 g. That is about 7.1% of a 2,000-calorie day.

Is Vegan Tu-nah high in protein?

Not especially. It has 6.8 g of protein per serving, and protein supplies 18% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Vegan Tu-nah keto-friendly?

It is hard to fit into a strict keto diet. One serving has 11 g of net carbs and 45% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Vegan Tu-nah?

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

How much sugar is in Vegan Tu-nah?

0.2 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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