Tuna Rice Salad with Rocket calories & nutrition
Tuna Rice Salad with Rocket contains 294 calories per serving (15% of a 2,000 kcal daily diet), with 14g fat, 25g carbs, and 16g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Tuna Rice Salad with Rocket?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Tuna (canned in brine) | 50 g | 58 | 0.5 | 0 | 13.3 |
| White Rice (cooked) | 80 g | 104 | 0.2 | 22.5 | 2.2 |
| Rocket (Arugula) | 20 g | 5 | 0.1 | 0.7 | 0.5 |
| Celery | 30 g | 5 | 0.1 | 0.9 | 0.2 |
| Kalamata Olives | 15 g | 36 | 3.8 | 0.1 | 0.2 |
| Red Onion | 10 g | 4 | 0 | 0.9 | 0.1 |
| Olive Oil Dressing | 10 ml | 82 | 9.1 | 0 | 0 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Tuna (canned in brine) · White Rice (cooked) · Rocket (Arugula) · Celery · Kalamata Olives · Red Onion · Olive Oil Dressing
How does Tuna Rice Salad with Rocket compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Ahi Tuna Poke Tacos | 162g | 294 | 20g | +0 kcal, more protein |
| Ahi Tuna Poke Wonton Tacos | 272g | 508 | 37g | +214 kcal, more protein |
| Airline meal with fish gratin, tuna salad, and appetizers | 585g | 726 | 48g | +432 kcal, more protein |
| Assorted Salads (Beetroot, Potato with Tuna, Cucumber) | 465g | 400 | 21g | +106 kcal, more protein |
Frequently Asked Questions
Is Tuna Rice Salad with Rocket healthy?
Yes. With 16g of protein and only 25g of carbs, Tuna Rice Salad with Rocket is a nutritious meal. At 137 kcal/100 g, it has low energy density — filling without excessive calories.
Is Tuna Rice Salad with Rocket good for weight loss?
Yes. At 294 calories with 16g protein, Tuna Rice Salad with Rocket keeps you full while fitting most calorie budgets. High protein helps preserve muscle during weight loss.
How much protein is in Tuna Rice Salad with Rocket?
One serving contains 16g of protein, which is about 17% of the recommended daily protein intake.
What app can track calories in this meal?
Arise lets you track this meal instantly by taking a photo. No manual entry needed — the AI recognizes ingredients and calculates nutrition automatically.
What are the nutrition facts for Tuna Rice Salad with Rocket?
- Macro split: fat 42%, carbs 34%, protein 24%
- Energy density: 137 kcal/100 g (low)
- Top calorie contributors: White Rice (cooked), Olive Oil Dressing, Tuna (canned in brine)
How long does it take to burn off Tuna Rice Salad with Rocket?
- Jogging: ~34 min
- Cycling: ~39 min
- Walking: ~72 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Tuna Rice Salad with Rocket?
- kcal: 15% of daily intake
- Fat: 20% of daily intake
- Carb: 13% of daily intake
- Protein: 17% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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