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Arugula with Tuna
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Arugula with Tuna

David Janitzek
David Janitzek
Arugula Tuna
Specification & Key Parameters
13 parameter
Parameter Value Parameter Value
Preparation time
~
Number of portions
1
Cena (Walmart)
$2.55
Cost of one portion
$2.55
Number of ingredients needed for preparation
7
Total calories
415
Calories per 1 portion
415 kcal
Amount of protein per portion
33g
Amount of fat per portion
25g
Amount of carbohydrates per portion
14g
Amount of fiber per portion
6g
Glycemic Index (GI)
IG 15
Glycemic Load (GL)
GL 1.2
Prices calculated for Walmart
$2.55 / serving
$2.55 (Number of portions: 1)
Arugula with Tuna
Specialist Verified
Kcal
415 kcal
Protein 46%
33.4 g
Fat 35%
25.1 g
Carbohydrates 19%
14 g
fiber: 5.8 g IG: 15

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Ingredients

Ingredients

Calculate for portions:
Tuna in Its Own Juice

Tuna in Its Own Juice

#DASH Diet #Heart Health #Juice #Tuna #Gluten-free
120 Gram (120 Gram) • 118 kcal • $1.68
Fish Anisakis Histamine
B: 25.2g
T: 1.4g
W: 1.2g
118 kcal
Tomato

Tomato

#Tomato #Vegan #Vegetarian #Gluten-free #Lactose-Free
120 Gram (120 Gram) • 23 kcal • $0.34
Tomato Histamine Latex-Fruit Syndrome Salicylates
B: 1.1g
T: 0.2g
W: 4.3g
23 kcal
Arugula

Arugula

#DASH Diet #Heart Health #Arugula #Vegan #Vegetarian
50 Gram (50 Gram) • 16 kcal • $0.09
Rucola
B: 1.3g
T: 0.4g
W: 1.9g
16 kcal
Pickled Green Olives

Pickled Green Olives

#DASH Diet #Heart Health #Green Olives #Vegan #Vegetarian
30 Gram (30 Gram) • 41 kcal • $0.08
Olive Sulphites
B: 0.4g
T: 3.8g
W: 1.2g
41 kcal
Red Onion

Red Onion

#Onion #Vegan #Vegetarian #Gluten-free #Lactose-Free
25 Gram (25 Gram) • 9 kcal • $0.03
Onion Salicylates
B: 0.4g
T: 0.1g
W: 1.7g
9 kcal
Olive Oil

Olive Oil

#DASH Diet #Heart Health
10 Gram (10 Gram) • 90 kcal • $0.13
Olive
B: 0.1g
T: 10g
W: 0g
90 kcal
Pumpkin Seeds

Pumpkin Seeds

#Seeds #Vegan #Vegetarian #Gluten-free #Lactose-Free
20 Gram (20 Gram) • 117 kcal • $0.20
Pumpkin seeds Sesame Tree nuts
B: 4.9g
T: 9.2g
W: 3.6g
117 kcal

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Supermarket Chain Price Comparator

PRO Price Comparator & Store Map Store Prices

Supermarket Chain Price Comparator — Arugula with Tuna

Compare estimated shopping costs across major supermarket chains, scale portions or weight, and calculate the route to your nearest store.

Cheapest Aldi
2,32 € / 1 portion
Calculate for portions:
Select supermarket chain
Cost of one portion ( 1 portion ) 2,32 €
100 kcal 0,56 €
20 g protein 1,39 €
Unlock the full multi-chain price comparator and interactive store route planner with a PRO subscription.
Select supermarket chain 1 portion 1 portion 2 portions 4 portions Find store on map & calculate route
Aldi Cheapest
2,32 € 2,32 € 4,64 € 9,28 €
Lidl +1%
2,35 € 2,35 € 4,70 € 9,40 €
Tesco +10%
2,55 € 2,55 € 5,10 € 10,20 €
Carrefour +13%
2,63 € 2,63 € 5,26 € 10,52 €
SPAR +16%
2,70 € 2,70 € 5,40 € 10,80 €

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Recipe preparation steps

1
Wash and dry the arugula and tomato. Cut the tomato into wedges, peel and finely chop the red onion, and drain the tuna and pickled green olives.
2
Place the arugula in a bowl and add the tomato wedges, flaked tuna, chopped red onion, and olives.
3
Drizzle the salad with olive oil seasoned with your favorite spices (such as oregano, salt, and pepper), sprinkle with pumpkin seeds, and toss gently.
Contains allergens 13
Fish Anisakis Histamine Tomato Latex-Fruit Syndrome Salicylates Rucola Olive Sulphites Onion Pumpkin seeds Sesame Tree nuts

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Nutrients

Nutritional Profile & Bioactivity

Nutrients

Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (1 portion)

Calculate for portions:
Macronutrient Distribution 1 portion
415 kcal
Protein 33.4g (32% kcal)
Fat 25.1g (54% kcal)
Carbs 14g (14% kcal)
Protein
33.4g
Fat
25.1g
Carbs
14g
Fiber
5.8g
Arugula with Tuna
Bio-Analysis Recipe

Arugula with Tuna

415 kcal B: 33.4g T: 25.1g W: 14g 5.8g fib.
Glycemic Load
IG 15 ŁG 1
Low
Workout Window
120 min
Pre-workout
Full Analysis
🔍
Looking for a specific mineral or vitamin? Explore all 124 nutrients organized by category and RDA coverage.

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Estimated Daily Glycemic & Insulin Curve

Glucose Curve

Blood Glucose Curve & Glycemic Index

Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.

Calculate for portions:
Glucose Curve

Blood Glucose Curve (0-180 min)

Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.

Glycemic Load (GL): Low (1.2)
Chart series:
Time horizon:
180 90 160 74 140 57 120 41 100 25 80 8 140 mg/dL 0 min 15 min 30 min 45 min 60 min 90 min 120 min 150 min 180 min 6 µU/mL 10 µU/mL 13 µU/mL 14 µU/mL 12 µU/mL 10 µU/mL 8 µU/mL 7 µU/mL 6 µU/mL 86 mg/dL 89 mg/dL 91 mg/dL 92 mg/dL 91 mg/dL 89 mg/dL 88 mg/dL 86 mg/dL 86 mg/dL 92 mg/dL
Clinical Insight (Glycemic Model) Low glycemic load (GL 1.2) promotes stable blood glucose with a gentle peak around 92 mg/dL and minimal insulin surge.
Glycemic Load (GL) Low
1.2 GL pts

Glycemic Load (GL) combines both the Glycemic Index (GI) and the actual amount of digestible carbohydrates in a serving.

Clinical thresholds: Low ≤ 10 pts • Moderate 11–19 pts • High ≥ 20 pts

Index (GI)
15
Glucose peak
92
mg/dL
P+F+Fiber buffer
1.5
🛡️ Glycemic buffering in this meal
Protein (33.4 g), fat (25.1 g), and dietary fiber (5.8 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible) 8.2 g
Simple sugars: 6.8 g Slowing fiber: 5.8 g
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