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Tuna Casserole

Tuna Casserole

Everyday

Tuna casserole is a classic American baked dish combining flaked tuna, starch (typically egg noodles or pasta), and a creamy sauce often made with condensed soup. This comfort food staple gains protein from canned tuna but tends to be higher in carbohydrates and saturated fats due to its starchy base and dairy components. Traditional versions feature a crispy topping like breadcrumbs or fried onions, while modern adaptations may incorporate vegetables or gluten-free substitutions.

Macro Impact

A 1 cup serving contains 638 calories, 45g protein, 60g carbs, and 26g fat.

Calorie Burn

How long would it take to burn off 638 calories?
Walking3.5 mph, moderate pace
2 hours 28 min
YogaModerate effort, gentle pace
1 hour 48 min
SwimmingModerate effort, freestyle
1 hour 22 min
Biking12-14 mph, moderate effort
1 hour 6 min
StairsStair climbing, moderate pace
1 hour 14 min
Running5 mph (12 min/mile)
54 min

Nutrition Facts

Serving size1 cup (239 g)
Amount per serving
Calories638
% Daily Value*
Total Fat26g
34%
Saturated Fat10g
48%
Trans Fat0.2g
Polyunsaturated Fat5g
Monounsaturated Fat12g
Cholesterol120mg
40%
Sodium2273mg
99%
Total Carbohydrate60g
22%
Dietary Fiber4g
13%
Total Sugars5g
Includes Added Sugars0g
0%
Protein45g
Vitamin D0mcg
0%
Calcium239mg
18%
Iron4mg
20%
Potassium717mg
15%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
60 / 275 g
22%
Fiber
4 / 28 g
13%
Sugars
5 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
2 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
26 / 78 g
34%
Monounsaturated
12 / 31 g
38%
Polyunsaturated
5 / 23 g
20%
Saturated
10 / 23 g
41%
Trans
0 g
Cholesterol
120 / 300 g
40%
Omega 3
1 / 5 g
18%
Omega 6
4 / 19 g
21%
Omega 9
12 g
Protein
Protein
45 / 80 g
57%
Amino Acids
Histidine
2 / 3 g
50%
Isoleucine
2 / 2 g
126%
Leucine
4 / 3 g
116%
Lysine
4 / 2 g
160%
Methionine
1 / 1 g
112%
Phenylalanine
2 / 2 g
113%
Threonine
2 / 1 g
151%
Tryptophan
1 / 0 g
279%
Valine
2 / 2 g
109%
Arginine
3 g
Cysteine
1 g
Cystine
0 g
Tyrosine
2 g
Alanine
3 g
Aspartic Acid
4 g
Glutamic Acid
7 g
Glycine
2 g
Proline
2 g
Serine
2 g
Vitamins
Thiamine, B1
0 / 1 mg
21%
Riboflavin, B2
1 / 1 mg
40%
Niacin, B3
7 / 15 mg
48%
Pantothenic Acid, B5
1 / 5 mg
24%
Pyridoxine, B6
1 / 1 mg
55%
Biotin, B7
12 / 30 mcg
40%
Cobalamin, B12
4 / 2 mcg
149%
Folate
96 / 400 mcg
24%
Vitamin A
359 / 800 mcg
45%
Vitamin C
5 / 83 mg
6%
Vitamin D
0 / 15 mcg
0%
Vitamin E
2 / 15 mg
16%
Vitamin K
5 / 105 mcg
5%
Minerals
Calcium
239 / 1k mg
24%
Copper
1 / 1 mg
53%
Iron
4 / 13 mg
28%
Magnesium
60 / 370 mg
16%
Manganese
1 / 2 mg
35%
Phosphorous
359 / 700 mg
51%
Potassium
717 / 3k mg
24%
Selenium
72 / 55 mcg
130%
Sodium
2.3k / 2.3k mg
99%
Zinc
4 / 10 mg
38%
Chromium
0 / 30 mcg
0%
Molybdenum
12 / 45 mcg
27%
Iodine
72 / 150 mcg
48%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
143 g
Caffeine
0 mg
Choline
143 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

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