Tuna and rice with mushroom sauce: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A simple yet satisfying dish featuring flaky tuna and fluffy rice, generously coated in a savory mushroom sauce. --- RECIPE --- Servings: 4 Prep Time: 20 minutes Ingredients: - 1 cup uncooked white rice - 2 cups water or broth - 2 (5 oz) cans tuna, drained and flaked - 1 cup sliced mushrooms - 1/2 cup chopped onion - 2 tbsp butter - 2 tbsp all-purpose flour - 1 1/2 cups milk - 1/2 cup frozen peas (optional) - Salt and black pepper to taste - Fresh parsley for garnish Instructions: 1. Cook rice according to package directions. Set aside. 2. In a large skillet, melt butter over medium heat. Sauté mushrooms and onion until softened, about 5-7 minutes. 3. Stir in flour and cook for 1 minute. Gradually whisk in milk until the sauce thickens. Season with salt and pepper. 4. Remove from heat. Gently fold in flaked tuna and frozen peas (if using). 5. Serve the tuna and mushroom sauce mixture over the cooked rice. Garnish with fresh parsley.
Per 100g reference serving, Tuna and rice with mushroom sauce provides 128 kcal of energy, 4.57g protein (14% of calories), 15.4g total carbohydrates (49% of calories, including 0.4g dietary fiber and 0.59g sugars), and 5.17g total fat (37% of calories).
Vitamins Profile in Tuna and rice with mushroom sauce (Per 100g)
Track how Tuna and rice with mushroom sauce contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin D (D2 + D3) | 0.3 µg | 1.5% DV |
| Vitamin B12 (Cobalamin) | 0.41 µg | 17.1% DV |
| Vitamin A (RAE) | 8 µg | 0.9% DV |
| Vitamin E (Alpha-Tocopherol) | 0.82 mg | 5.5% DV |
| Vitamin K (Phylloquinone) | 8.7 µg | 7.2% DV |
| Vitamin B1 (Thiamin) | 0.088 mg | 7.3% DV |
| Vitamin B2 (Riboflavin) | 0.035 mg | 2.7% DV |
| Vitamin B3 (Niacin) | 2.17 mg | 13.5% DV |
| Vitamin B6 (Pyridoxine) | 0.097 mg | 5.7% DV |
| Total Folate (Vitamin B9) | 28 µg | 7% DV |
| Folate (Dietary Folate Equivalents) | 46 µg | 11.5% DV |
| Natural Food Folate | 3 µg | 0.8% DV |
| Choline | 9.4 mg | 1.7% DV |
| Preformed Retinol | 8 µg | 0.9% DV |
| Lutein + Zeaxanthin | 1 µg | 0% DV |
Minerals & Electrolytes in Tuna and rice with mushroom sauce (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.84 mg | 4.7% DV |
| Calcium (Ca) | 22 mg | 1.7% DV |
| Magnesium (Mg) | 11 mg | 2.6% DV |
| Potassium (K) | 73 mg | 1.6% DV |
| Zinc (Zn) | 0.39 mg | 3.5% DV |
| Selenium (Se) | 13.9 µg | 25.3% DV |
| Phosphorus (P) | 55 mg | 4.4% DV |
| Copper (Cu) | 0.045 mg | 5% DV |
| Sodium (Na) | 298 mg | 13% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.027 g | 5.4% DV |
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.003 g | 0.6% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.243 g | 15.2% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.85 g | 13.2% DV |
| Monounsaturated Fat (MUFA) | 1.81 g | 6% DV |
| Polyunsaturated Fat (PUFA) | 2.13 g | 10.6% DV |
| Saturated Fat (SFA) | 0.883 g | 4.4% DV |
| Dietary Cholesterol | 6 mg | 2% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Tuna and rice with mushroom sauce contains 128 calories (kcal), 4.57g of protein, 15.4g of carbohydrates (0.4g fiber, 0.59g total sugars), and 5.17g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Tuna and rice with mushroom sauce has an estimated food pH of 6 and a Potential Renal Acid Load (PRAL) score of 2.17 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Tuna and rice with mushroom sauce: Milk, Cereals containing gluten, Fish. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 12+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Tuna and rice with mushroom sauce by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.