⏱ 25 min totalVeggie-Tuna-Mac
Per 1 serving · 168 g · 7 ingredients
of a 2,000 cal day
- Protein12g22% of calories
- Carbs33g63% of calories
- Fat3.5g15% of calories
- ✓ Low saturated fat
At a glance
One serving of Veggie-Tuna-Mac (168 g) has 201 calories, with 12 g of protein, 33 g of carbohydrates and 3.5 g of fat. Most of its energy comes from carbs (63% of calories). It is high in protein (24% DV), dietary fiber (23% DV) and Vitamin C (31% DV).
High in
20%+ of the daily value
- Protein24%
- Dietary fiber23%
- Vitamin C31%
- Thiamine20%
- Niacin32%
- Vitamin B622%
Good source of
10–19% of the daily value
- Vitamin K18%
- Folate (B9)14%
- Pantothenic acid13%
- Magnesium17%
- Zinc11%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 ⅓ oz Whole wheat pasta
³⁄₁₆ can Light tuna
³⁄₁₆ medium Red bell pepper
1 stalks, large (11 inches long) Celery
¹⁄₁₆ large Onion
³⁄₁₆ tbsp Olive oil
¹³⁄₁₆ tsp Dijon mustard
Directions
- 1
Prepare pasta according to directions.
- 2
Dice all vegetables.
- 3
Combine ingredients in a large mixing bowl. Makes a really filling lunch that's easy to pack.
Vitamins & minerals
Amounts for 1 serving (168 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 50 μg | 6% |
| Vitamin C | 28 mg | 31% |
| Vitamin D | 0.3 μg | 2% |
| Vitamin E | 1 mg | 6% |
| Vitamin K | 21 μg | 18% |
| Thiamine | 0.2 mg | 20% |
| Riboflavin (B2) | 0.1 mg | 9% |
| Niacin | 5 mg | 32% |
| Vitamin B6 | 0.3 mg | 22% |
| Folate (B9) | 57 μg | 14% |
| Vitamin B12 | 1 μg | 29% |
| Pantothenic acid | 1 mg | 13% |
| Choline | 15 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 52 mg | 5% |
| Iron | 2 mg | 27% |
| Potassium | 363 mg | 8% |
| Magnesium | 73 mg | 17% |
| Phosphorus | 164 mg | 23% |
| Zinc | 1 mg | 11% |
| Copper | 0.2 mg | 22% |
| Manganese | 1 mg | 56% |
| Selenium | 49 μg | 89% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.5 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 4 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 495 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 8 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.3 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 0.5 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.5 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 5 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.3 μg | — |
Burning 201 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 38minWalking (3.5 mph)
- 24minCycling (moderate)
- 17minRunning (6 mph)
- 28minSwimming laps
Common questions
How many calories are in Veggie-Tuna-Mac?
One serving of Veggie-Tuna-Mac (1 serving) has 201 calories, which works out to 119 calories per 100 g. That is about 10% of a 2,000-calorie day.
Is Veggie-Tuna-Mac high in protein?
It provides a solid 12 g of protein per serving (24% of the 50 g daily value), but protein supplies only 22% 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 Veggie-Tuna-Mac keto-friendly?
It is hard to fit into a strict keto diet. One serving has 26 g of net carbs and 63% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Veggie-Tuna-Mac?
224 mg per serving.
How much sugar is in Veggie-Tuna-Mac?
2.2 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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