Tuna with cream or white sauce: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Flaky tuna, often canned, combined with a rich, creamy white sauce, creating a comforting and easy meal, frequently served over noodles or toast. --- RECIPE --- Servings: 2-3 Prep Time: 15 minutes Ingredients: - 2 (5 ounce) cans tuna in water or oil, drained - 2 tablespoons butter - 2 tablespoons all-purpose flour - 2 cups milk (whole or 2%) - 1/4 teaspoon garlic powder - Salt and white pepper to taste - 1/4 cup frozen peas (optional) - Fresh parsley, chopped, for garnish (optional) - Cooked egg noodles or toast, for serving Instructions: 1. In a medium saucepan, melt butter over medium heat. Whisk in flour and cook for 1-2 minutes, stirring constantly, to create a roux. 2. Gradually whisk in milk until smooth. Bring to a simmer, stirring constantly, until the sauce thickens. Stir in garlic powder. 3. Remove from heat. Gently fold in drained tuna and frozen peas (if using). Heat through gently for 2-3 minutes. Do not boil after adding tuna. 4. Taste and adjust seasoning with salt and white pepper. 5. Serve hot over cooked egg noodles or toast, garnished with parsley if desired.
Per 100g reference serving, Tuna with cream or white sauce provides 102 kcal of energy, 14.4g protein (56% of calories), 2.81g total carbohydrates (11% of calories, including 0g dietary fiber and 1.39g sugars), and 3.71g total fat (33% of calories).
Vitamins Profile in Tuna with cream or white sauce (Per 100g)
Track how Tuna with cream or white 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) | 1.2 µg | 6% DV |
| Vitamin B12 (Cobalamin) | 1.92 µg | 80% DV |
| Vitamin A (RAE) | 53 µg | 5.9% DV |
| Vitamin E (Alpha-Tocopherol) | 0.47 mg | 3.1% DV |
| Vitamin K (Phylloquinone) | 1.6 µg | 1.3% DV |
| Vitamin B1 (Thiamin) | 0.048 mg | 4% DV |
| Vitamin B2 (Riboflavin) | 0.103 mg | 7.9% DV |
| Vitamin B3 (Niacin) | 7.07 mg | 44.2% DV |
| Vitamin B6 (Pyridoxine) | 0.276 mg | 16.2% DV |
| Total Folate (Vitamin B9) | 5 µg | 1.2% DV |
| Folate (Dietary Folate Equivalents) | 6 µg | 1.5% DV |
| Natural Food Folate | 3 µg | 0.8% DV |
| Choline | 25.7 mg | 4.7% DV |
| Preformed Retinol | 52 µg | 5.8% DV |
| Beta-Carotene | 12 µg | 0.3% DV |
Minerals & Electrolytes in Tuna with cream or white 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) | 1.27 mg | 7.1% DV |
| Calcium (Ca) | 49 mg | 3.8% DV |
| Magnesium (Mg) | 20 mg | 4.8% DV |
| Potassium (K) | 170 mg | 3.6% DV |
| Zinc (Zn) | 0.6 mg | 5.5% DV |
| Selenium (Se) | 48.2 µg | 87.6% DV |
| Phosphorus (P) | 127 mg | 10.2% DV |
| Copper (Cu) | 0.037 mg | 4.1% DV |
| Sodium (Na) | 327 mg | 14.2% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.138 g | 27.6% DV |
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.018 g | 3.6% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.043 g | 2.7% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.382 g | 2.7% DV |
| Monounsaturated Fat (MUFA) | 0.849 g | 2.8% DV |
| Polyunsaturated Fat (PUFA) | 0.591 g | 3% DV |
| Saturated Fat (SFA) | 1.56 g | 7.8% DV |
| Dietary Cholesterol | 32 mg | 10.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Tuna with cream or white sauce contains 102 calories (kcal), 14.4g of protein, 2.81g of carbohydrates (0g fiber, 1.39g total sugars), and 3.71g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Tuna with cream or white sauce has an estimated food pH of 6.2 and a Potential Renal Acid Load (PRAL) score of 7.04 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Tuna with cream or white sauce: Milk, Cereals containing gluten, Fish. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Tuna with cream or white sauce by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.