Tuna rice salad
Nutritional Overview
This updated tuna rice salad includes one whole can of tuna, white rice, sweet mango, fresh onion, creamy avocado, and one cup of miso without fat. High in protein and healthy fats, with moderate carbs and natural sugars, this nutrient-balanced meal supports energy and satiation with clean, simple ingredients.
Health Score
8/10
Based on nutritional content and ingredient quality
Health Insights & Benefits
• Tuna rice salad contains 480 calories, making it a substantial meal option that provides good energy for active individuals.
• Excellent protein source! Tuna rice salad provides 33g of protein, supporting muscle growth, repair, and satiety.
• Rich in carbohydrates (34g), Tuna rice salad is an excellent energy source for active individuals and athletes.
• High in fats (20g), Tuna rice salad provides essential fatty acids but should be consumed mindfully for calorie control.
• Outstanding health score of 8/10! Tuna rice salad is packed with nutrients and offers excellent health benefits.
Dietary Recommendations
• Best consumed: Pre or post-workout for optimal energy and recovery benefits.
• Diet compatibility: High-protein - fits well into these dietary approaches.
Ingredient Analysis
• Ingredient spotlight: This meal contains 6 key ingredients, each contributing unique nutritional benefits.
• Primary ingredient: Tuna contributes 160 calories (33% of total calories).
• Protein sources: Tuna, White rice, Miso (fermented, no fat) provide essential amino acids for muscle health.
• Energy sources: White rice, Mango supply carbohydrates for quick energy.
Detailed Ingredient Breakdown
Tuna
100gr
Protein: 22g
| Carbs: 0g
| Fat: 6g
White rice
80gr
Protein: 3g
| Carbs: 28g
| Fat: 0g
Mango
50gr
Protein: 0g
| Carbs: 10g
| Fat: 0g
Avocado
50gr
Protein: 1g
| Carbs: 2g
| Fat: 8g
Onion
30gr
Protein: 0g
| Carbs: 2g
| Fat: 0g
Miso (fermented, no fat)
60gr
Protein: 7g
| Carbs: 4g
| Fat: 0g
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