Tuna and Rice Salad with Yogurt calories & nutrition
Tuna and Rice Salad with Yogurt contains 408 calories per serving (20% of a 2,000 kcal daily diet), with 7g fat, 47g carbs, and 38g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Tuna and Rice Salad with Yogurt?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Tuna (canned in water) | 100 g | 110 | 1 | 0 | 25 |
| White Rice | 150 g | 195 | 0.4 | 42.6 | 4.3 |
| Shredded Cabbage | 30 g | 7 | 0.1 | 1.6 | 0.4 |
| Plain Yogurt | 60 g | 37 | 1 | 2.5 | 4.5 |
| Shredded Cheese | 15 g | 59 | 4.9 | 0.2 | 3.8 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Tuna (canned in water) · White Rice · Shredded Cabbage · Plain Yogurt · Shredded Cheese
How does Tuna and Rice Salad with Yogurt compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Ahi Tuna Poke Tacos | 162g | 294 | 20g | -114 kcal, less protein |
| Ahi Tuna Poke Wonton Tacos | 272g | 508 | 37g | +100 kcal, less protein |
| Assorted Salads (Beetroot, Potato with Tuna, Cucumber) | 465g | 400 | 21g | -8 kcal, less protein |
| Assorted Salmon and Tuna Sushi Platter | 228g | 381 | 29g | -27 kcal, less protein |
Frequently Asked Questions
Is Tuna and Rice Salad with Yogurt healthy?
Yes. With 38g of protein and only 47g of carbs, Tuna and Rice Salad with Yogurt is a nutritious meal. At 115 kcal/100 g, it has low energy density — filling without excessive calories.
Is Tuna and Rice Salad with Yogurt good for weight loss?
Yes. At 408 calories with 38g protein, Tuna and Rice Salad with Yogurt 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 Yogurt?
One serving contains 38g of protein, which is about 38% 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 Yogurt?
- Macro split: fat 16%, carbs 46%, protein 38%
- Energy density: 115 kcal/100 g (low)
- Top calorie contributors: White Rice, Tuna (canned in water), Shredded Cheese
How long does it take to burn off Tuna and Rice Salad with Yogurt?
- Jogging: ~47 min
- Cycling: ~54 min
- Walking: ~100 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Tuna and Rice Salad with Yogurt?
- kcal: 20% of daily intake
- Fat: 11% of daily intake
- Carb: 23% of daily intake
- Protein: 38% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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