Nutritional Facts: Clean Eating Tuna Casserole

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  8 ounces (229g)
whole wheat macaroni
2 (122g)
carrots
1 to taste (0g)
olive oil flavored cooking spray
2 stalks (80g)
celery
1 medium (110g)
yellow onions
1 teaspoon (5g)
extra virgin olive oil
3 tablespoons (23g)
whole wheat flour
2 cups (492g)
skim milk
1 teaspoon (5g)
Dijon mustard
18 ounces (535g)
tuna in water
1 cup (134g)
frozen peas
1 teaspoon (1g)
dried dill
1 tablespoon (0g)
low-fat parmesan cheese
1/2 cup (54g)
panko breadcrumbs
Total 1 serving
Alanine (g) 1.0 0.1 n/a 0.0 0.0 0.0 0.1 0.7 0.0 7.6 0.3 n/a n/a 0.3 10 2
Alcohol n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 0 0
Arginine (g) 1.2 0.1 n/a 0.0 0.1 0.0 0.1 0.7 0.0 7.6 0.6 n/a n/a 0.3 11 2
Ash (g) 3.7 1.2 n/a 0.6 0.4 0.0 0.4 4.3 0.2 7.8 1.0 0.1 n/a 1.5 21 4
Aspartic acid (g) 1.5 0.2 n/a 0.1 0.1 0.0 0.2 1.5 0.0 13.0 0.6 n/a n/a 0.4 18 3
Caffeine n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 0 0
Calcium (mg) 91.4 40.3 n/a 32.0 25.3 0.0 7.7 703.6 2.9 75.0 29.5 17.8 n/a 98.8 1,124 187
Calories 795.4 50.0 n/a 12.8 44.0 39.8 76.5 201.7 3.4 685.4 103.2 2.5 n/a 213.3 2,228 371
Calories (kj) 3,328.0 211.1 n/a 53.6 182.6 166.5 320.4 836.4 13.9 2,870.3 431.5 10.6 n/a 892.6 9,317 1,553
Carbohydrates (g) 171.5 11.7 n/a 2.4 10.3 0.0 16.2 27.4 0.3 0.0 18.3 0.6 n/a 38.9 297 50
Cholesterol (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 9.8 0.0 224.9 0.0 0.0 n/a 0.0 235 39
Copper (mg) 1.0 0.1 n/a 0.0 0.0 0.0 0.1 0.1 0.0 0.2 0.2 0.0 n/a 0.1 2 0
Cystine (g) 0.7 0.1 n/a 0.0 0.0 0.0 0.1 0.2 0.0 1.4 0.0 n/a n/a 0.2 3 0
Dietary Fiber (g) 19.0 3.4 n/a 1.3 1.9 0.0 2.4 0.0 0.2 0.0 6.0 0.1 n/a 2.4 37 6
Folate (mcg) 130.3 23.2 n/a 28.8 20.9 0.0 9.9 29.5 0.4 10.7 71.0 n/a n/a 57.8 382 64
Folate, DFE (mcg) 130.3 23.2 n/a 28.8 20.9 0.0 9.9 29.5 0.4 10.7 71.0 n/a n/a 88.6 413 69
Folate, food (mcg) 130.3 23.2 n/a 28.8 20.9 0.0 9.9 29.5 0.4 10.7 71.0 n/a n/a 13.5 338 56
Folic acid (mcg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 44.3 44 7
Fructose n/a 0.7 n/a 0.4 1.4 n/a 0.0 n/a 0.0 n/a 0.3 n/a n/a 1.3 4 1
Galactose n/a 0.0 n/a 0.5 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 1 0
Glucose (dextrose) n/a 0.7 n/a 0.4 2.2 n/a 0.0 n/a 0.0 n/a 0.1 n/a n/a 1.0 4 1
Glutamic acid (g) 11.6 0.4 n/a 0.1 0.3 0.0 1.0 4.1 0.0 18.9 1.0 n/a n/a 2.2 40 7
Glycine (g) 1.2 0.1 n/a 0.0 0.0 0.0 0.1 0.4 0.0 6.1 0.2 n/a n/a 0.3 8 1
Histidine (g) 0.8 0.0 n/a 0.0 0.0 0.0 0.1 0.5 0.0 3.7 0.1 n/a n/a 0.2 5 1
Hydroxyproline n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
Iron (mg) 8.3 0.4 n/a 0.2 0.2 0.0 0.8 0.3 0.1 5.2 2.1 0.5 n/a 2.6 21 3
Isoleucine (g) 1.3 0.1 n/a 0.0 0.0 0.0 0.1 1.2 0.0 5.8 0.3 n/a n/a 0.3 9 2
Lactose n/a 0.0 n/a 0.0 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 0 0
Leucine (g) 2.3 0.1 n/a 0.0 0.0 0.0 0.2 1.9 0.0 10.3 0.4 n/a n/a 0.5 16 3
Lysine (g) 0.7 0.1 n/a 0.0 0.0 0.0 0.1 1.5 0.0 11.6 0.4 n/a n/a 0.2 15 2
Magnesium (mg) 326.9 14.6 n/a 8.8 11.0 0.0 30.8 78.7 2.5 176.7 34.8 4.5 n/a 23.2 713 119
Maltose n/a 0.0 n/a 0.0 0.0 n/a n/a n/a 0.0 n/a 0.1 n/a n/a 1.0 1 0
Manganese (mg) 7.0 0.2 n/a 0.1 0.1 0.0 0.9 0.0 0.0 0.1 0.5 0.0 n/a 0.5 9 2
Methionine (g) 0.5 0.0 n/a 0.0 0.0 0.0 0.1 0.5 0.0 3.7 0.1 n/a n/a 0.1 5 1
Monounsaturated Fat (g) 0.4 0.0 n/a 0.0 0.0 3.3 0.1 0.3 0.1 4.2 0.0 n/a n/a 0.6 9 2
Niacin (mg) 11.7 1.2 n/a 0.3 0.1 0.0 1.1 0.5 0.0 31.1 2.3 0.0 n/a 3.6 52 9
Pantothenic acid (mg) 2.2 0.3 n/a 0.2 0.1 0.0 0.1 1.8 0.0 0.7 0.7 n/a n/a 0.3 7 1
Phenylalanine (g) 1.7 0.1 n/a 0.0 0.0 0.0 0.2 0.9 0.0 4.9 0.3 n/a n/a 0.4 8 1
Phosphorus (mg) 589.7 42.7 n/a 19.2 31.9 0.0 80.3 551.0 5.3 1,162.0 109.9 5.4 n/a 89.1 2,687 448
Phytosterols n/a n/a n/a 4.8 16.5 9.9 n/a n/a n/a n/a n/a n/a n/a 4.3 36 6
Polyunsaturated Fat (g) 1.3 0.1 n/a 0.1 0.0 0.5 0.3 0.0 0.0 5.9 0.2 n/a n/a 1.1 10 2
Potassium (mg) 491.4 390.4 n/a 208.0 160.6 0.0 81.7 895.4 6.9 1,269.1 205.0 33.1 n/a 105.8 3,848 641
Proline (g) 3.6 0.1 n/a 0.0 0.0 0.0 0.5 1.9 0.0 4.5 0.2 n/a n/a 0.7 11 2
Protein (g) 33.4 1.1 n/a 0.6 1.2 0.0 3.0 19.5 0.2 126.5 7.0 0.2 n/a 7.2 200 33
Retinol (mcg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 300.1 0.0 32.1 0.0 0.0 n/a 0.0 332 55
Riboflavin (mg) 0.3 0.1 n/a 0.0 0.0 0.0 0.0 1.0 0.0 0.2 0.1 0.0 n/a 0.2 2 0
Saturated Fat (g) 0.6 0.0 n/a 0.0 0.0 0.6 0.1 0.8 0.0 4.2 0.1 0.0 n/a 0.6 7 1
Selenium n/a 0.1 n/a 0.3 0.6 0.0 13.9 11.8 1.6 351.8 2.5 n/a n/a 13.6 396 66
Serine (g) 1.6 0.1 n/a 0.0 0.0 0.0 0.1 1.1 0.0 5.2 0.2 n/a n/a 0.4 9 1
Sodium (mg) 18.3 84.2 n/a 64.0 4.4 0.1 0.5 290.3 56.8 2,018.8 144.7 2.1 n/a 395.3 3,079 513
Starch n/a 1.7 n/a 0.0 0.0 n/a 13.0 n/a 0.0 n/a 5.6 n/a n/a 32.2 53 9
Sucrose n/a 4.4 n/a 0.1 1.1 n/a 0.1 n/a 0.0 n/a 6.2 n/a n/a 0.0 12 2
Sugar n/a 5.8 n/a 1.5 4.7 0.0 0.1 n/a 0.0 0.0 6.7 n/a n/a 3.3 22 4
Theobromine n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 0 0
Thiamin (mg) 1.1 0.1 n/a 0.0 0.1 0.0 0.1 0.2 0.0 0.0 0.3 0.0 n/a 0.5 3 0
Threonine (g) 0.9 0.2 n/a 0.0 0.0 0.0 0.1 0.9 0.0 5.5 0.3 n/a n/a 0.2 8 1
Tocopherol, alpha n/a 0.8 n/a 0.2 0.0 0.6 0.2 n/a 0.0 4.6 0.0 n/a n/a 0.0 6 1
Tocopherol, beta n/a 0.0 n/a 0.0 0.0 0.0 0.1 n/a 0.0 0.0 0.0 n/a n/a 0.0 0 0
Tocopherol, delta n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.1 0.0 n/a n/a 0.1 0 0
Tocopherol, gamma n/a 0.0 n/a 0.0 0.0 0.0 0.4 n/a 0.1 0.2 1.0 n/a n/a 0.4 2 0
Total Fat (g) 3.2 0.3 n/a 0.1 0.1 4.5 0.6 1.2 0.2 15.9 0.5 0.0 n/a 2.9 30 5
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
TransFatty acids n/a 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
Tryptophan (g) 0.4 0.0 n/a 0.0 0.0 0.0 0.0 0.3 0.0 1.4 0.0 n/a n/a 0.1 2 0
Tyrosine (g) 0.9 0.1 n/a 0.0 0.0 0.0 0.1 0.9 0.0 4.3 0.1 n/a n/a 0.2 7 1
Valine (g) 1.5 0.1 n/a 0.0 0.0 0.0 0.1 1.3 0.0 6.5 0.3 n/a n/a 0.3 10 2
Vitamin A, IU (IU) 0.0 20,381.3 n/a 359.2 2.2 0.0 2.0 998.8 3.6 107.1 2,757.7 58.5 n/a 0.0 24,670 4,112
Vitamin A, RAE (mcg) 0.0 1,018.7 n/a 17.6 0.0 0.0 0.0 300.1 0.2 32.1 138.0 2.9 n/a 0.0 1,510 252
Vitamin B-12 (mcg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 2.1 0.0 6.3 0.0 0.0 n/a 0.2 9 1
Vitamin B-6 (mg) 0.5 0.2 n/a 0.1 0.1 0.0 0.1 0.2 0.0 1.2 0.1 0.0 n/a 0.1 3 0
Vitamin C (mg) 0.0 7.2 n/a 2.5 8.1 0.0 0.0 5.4 0.1 0.0 24.1 0.5 n/a 0.0 48 8
Vitamin D (IU) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 196.8 0.0 428.4 0.0 0.0 n/a 0.0 625 104
Water (g) 16.8 107.7 n/a 76.3 98.0 0.0 2.4 439.7 4.1 391.9 107.2 0.1 n/a 3.5 1,248 208
Zinc (mg) 5.4 0.3 n/a 0.1 0.2 0.0 0.6 2.2 0.0 2.6 1.1 0.0 n/a 0.8 13 2

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