Tuna and Rice Salad with Rocket calories & nutrition
Tuna and Rice Salad with Rocket contains 380 calories per serving (19% of a 2,000 kcal daily diet), with 18g fat, 31g carbs, and 22g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Tuna and Rice Salad with Rocket?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| White Rice | 100 g | 130 | 0.3 | 28.2 | 2.7 |
| Canned Tuna in Oil | 60 g | 118 | 4.9 | 0 | 18.5 |
| Rocket Leaves | 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 | 0.6 | 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
White Rice · Canned Tuna in Oil · Rocket Leaves · Celery · Kalamata Olives · Red Onion · Olive Oil Dressing
How does Tuna and Rice Salad with Rocket compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Ahi Tuna Poke Tacos | 162g | 294 | 20g | -86 kcal, less protein |
| Ahi Tuna Poke Wonton Tacos | 272g | 508 | 37g | +128 kcal, more protein |
| Airline meal with fish gratin, tuna salad, and appetizers | 585g | 726 | 48g | +346 kcal, more protein |
| Assorted Salads (Beetroot, Potato with Tuna, Cucumber) | 465g | 400 | 21g | +20 kcal, less protein |
Frequently Asked Questions
Is Tuna and Rice Salad with Rocket healthy?
Yes. With 22g of protein and only 31g of carbs, Tuna and Rice Salad with Rocket is a nutritious meal. At 155 kcal/100 g, it has medium energy density — filling without excessive calories.
Is Tuna and Rice Salad with Rocket good for weight loss?
Yes. At 380 calories with 22g protein, Tuna and 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 and Rice Salad with Rocket?
One serving contains 22g of protein, which is about 22% 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 and Rice Salad with Rocket?
- Macro split: fat 43%, carbs 33%, protein 24%
- Energy density: 155 kcal/100 g (medium)
- Top calorie contributors: White Rice, Canned Tuna in Oil, Olive Oil Dressing
How long does it take to burn off Tuna and Rice Salad with Rocket?
- Jogging: ~43 min
- Cycling: ~50 min
- Walking: ~93 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Tuna and Rice Salad with Rocket?
- kcal: 19% of daily intake
- Fat: 26% of daily intake
- Carb: 16% of daily intake
- Protein: 22% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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