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.
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11 1/4 ounces (319g) tuna |
14 ounces (397g) water-packed artichoke hearts |
1/4 cup (14g) sun-dried tomatoes |
1/4 cup (34g) black olives |
3 tablespoons (26g) capers |
1/4 cup (15g) flat leaf parsley |
2 large (40g) shallots |
1 cup (20g) baby arugula |
1 large (84g) lemons |
1 to taste (0g) olive oil |
1 to taste (0g) pepper |
1/2 lb (228g) provolone cheese |
1 loaf (0g) ciabatta |
Total | 1 serving | |
| Alanine (g) | 4.5 | n/a | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 1.6 | n/a | 6 | 2 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Arginine (g) | 4.4 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | n/a | 2.3 | n/a | 7 | 2 |
| Ash (g) | 3.8 | 2.9 | 1.7 | 0.7 | 2.1 | 0.3 | 0.3 | 0.3 | 0.3 | n/a | n/a | 10.7 | n/a | 23 | 6 |
| Aspartic acid (g) | 7.6 | n/a | 0.3 | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | n/a | 4.0 | n/a | 12 | 3 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 25.5 | 83.4 | 14.9 | 29.6 | 10.3 | 20.7 | 14.8 | 32.0 | 21.8 | n/a | n/a | 1,723.0 | n/a | 1,976 | 494 |
| Calories | 459.0 | 210.4 | 34.8 | 38.6 | 5.9 | 5.4 | 28.8 | 5.0 | 24.4 | n/a | n/a | 800.0 | n/a | 1,612 | 403 |
| Calories (kj) | 1,918.9 | 873.2 | 145.7 | 161.6 | 24.8 | 22.7 | 120.8 | 21.0 | 101.6 | n/a | n/a | 3,352.6 | n/a | 6,743 | 1,686 |
| Carbohydrates (g) | 0.0 | 47.4 | 7.5 | 2.1 | 1.3 | 0.9 | 6.7 | 0.7 | 7.8 | n/a | n/a | 4.9 | n/a | 79 | 20 |
| Cholesterol (mg) | 121.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 157.3 | n/a | 278 | 70 |
| Copper (mg) | 0.3 | 0.5 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | 1 | 0 |
| Cystine (g) | 0.8 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.3 | n/a | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 34.1 | 1.7 | 1.1 | 0.8 | 0.5 | n/a | 0.3 | 2.4 | n/a | n/a | 0.0 | n/a | 41 | 10 |
| Folate (mcg) | 6.4 | 353.3 | 9.2 | 0.0 | 5.9 | 22.8 | 13.6 | 19.4 | 9.2 | n/a | n/a | 22.8 | n/a | 463 | 116 |
| Folate, DFE (mcg) | 6.4 | 353.3 | 9.2 | 0.0 | 5.9 | 22.8 | 13.6 | 19.4 | 9.2 | n/a | n/a | 22.8 | n/a | 463 | 116 |
| Folate, food (mcg) | 6.4 | 353.3 | 9.2 | 0.0 | 5.9 | 22.8 | 13.6 | 19.4 | 9.2 | n/a | n/a | 22.8 | n/a | 463 | 116 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Fructose | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Galactose | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 1.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Glutamic acid (g) | 11.1 | n/a | 0.7 | 0.0 | n/a | 0.0 | 0.2 | n/a | n/a | n/a | n/a | 14.2 | n/a | 26 | 7 |
| Glycine (g) | 3.6 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 1.0 | n/a | 5 | 1 |
| Histidine (g) | 2.2 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 2.5 | n/a | 5 | 1 |
| Iron (mg) | 3.3 | 2.4 | 1.2 | 1.1 | 0.4 | 0.9 | 0.5 | 0.3 | 0.5 | n/a | n/a | 1.2 | n/a | 12 | 3 |
| Isoleucine (g) | 3.4 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 2.5 | n/a | 6 | 2 |
| Lactose | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 6.0 | n/a | 0.1 | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | n/a | 5.2 | n/a | 11 | 3 |
| Lysine (g) | 6.8 | n/a | 0.1 | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | n/a | 6.0 | n/a | 13 | 3 |
| Magnesium (mg) | 159.4 | 166.7 | 26.2 | 1.3 | 8.5 | 7.5 | 8.4 | 9.4 | 6.7 | n/a | n/a | 63.8 | n/a | 458 | 114 |
| Maltose | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.0 | 0.9 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | 1 | 0 |
| Methionine (g) | 2.2 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 1.6 | n/a | 4 | 1 |
| Monounsaturated Fat (g) | 5.1 | 0.0 | 0.1 | 2.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 16.8 | n/a | 25 | 6 |
| Niacin (mg) | 27.6 | 4.4 | 1.2 | 0.0 | 0.2 | 0.2 | 0.1 | 0.1 | 0.1 | n/a | n/a | 0.4 | n/a | 34 | 9 |
| Pantothenic acid (mg) | 3.4 | 1.0 | 0.3 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.2 | n/a | n/a | 1.1 | n/a | 6 | 2 |
| Phenylalanine (g) | 2.9 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 2.9 | n/a | 6 | 1 |
| Phosphorus (mg) | 809.6 | 289.8 | 48.1 | 1.0 | 2.6 | 8.7 | 24.0 | 10.4 | 13.4 | n/a | n/a | 1,130.4 | n/a | 2,338 | 585 |
| Phytosterols | n/a | n/a | n/a | n/a | 12.4 | 0.8 | 2.0 | n/a | n/a | n/a | n/a | n/a | n/a | 15 | 4 |
| Polyunsaturated Fat (g) | 4.6 | 0.6 | 0.2 | 0.3 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | n/a | 1.8 | n/a | 8 | 2 |
| Potassium (mg) | 803.2 | 1,135.2 | 462.6 | 2.7 | 10.3 | 83.1 | 133.6 | 73.8 | 115.9 | n/a | n/a | 314.5 | n/a | 3,135 | 784 |
| Proline (g) | 2.6 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | n/a | 6.3 | n/a | 9 | 2 |
| Protein (g) | 74.4 | 11.5 | 1.9 | 0.3 | 0.6 | 0.4 | 1.0 | 0.5 | 0.9 | n/a | n/a | 58.3 | n/a | 150 | 37 |
| Retinol (mcg) | 2,087.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 524.2 | n/a | 2,612 | 653 |
| Riboflavin (mg) | 0.8 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.7 | n/a | 2 | 1 |
| Saturated Fat (g) | 4.0 | 0.3 | 0.1 | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 38.9 | n/a | 44 | 11 |
| Selenium (mcg) | 116.3 | 0.8 | 0.7 | 0.3 | 0.3 | 0.0 | 0.5 | 0.1 | 0.3 | n/a | n/a | 33.0 | n/a | 152 | 38 |
| Serine (g) | 3.0 | n/a | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 3.4 | n/a | 7 | 2 |
| Sodium (mg) | 124.3 | 238.2 | 282.8 | 247.0 | 764.7 | 8.4 | 4.8 | 5.4 | 1.7 | n/a | n/a | 1,996.5 | n/a | 3,674 | 918 |
| Starch | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose | n/a | 2.9 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 1 |
| Sugar (g) | 0.0 | 3.9 | 5.1 | 0.0 | 0.1 | 0.1 | n/a | 0.4 | 2.1 | n/a | n/a | 1.3 | n/a | 13 | 3 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.8 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 1 | 0 |
| Threonine (g) | 3.3 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 2.2 | n/a | 6 | 1 |
| Tocopherol, alpha (mg) | 3.2 | 0.8 | 0.0 | 0.6 | 0.2 | 0.1 | n/a | 0.1 | 0.1 | n/a | n/a | 0.5 | n/a | 6 | 1 |
| Tocopherol, beta | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | n/a | 0.0 | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Total Fat (g) | 15.6 | 1.3 | 0.4 | 3.6 | 0.2 | 0.1 | 0.0 | 0.1 | 0.3 | n/a | n/a | 60.7 | n/a | 82 | 21 |
| Tryptophan (g) | 0.8 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.8 | n/a | 2 | 0 |
| Tyrosine (g) | 2.5 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 3.5 | n/a | 6 | 2 |
| Valine (g) | 3.8 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 3.7 | n/a | 8 | 2 |
| Vitamin A, IU (IU) | 6,958.3 | 51.6 | 118.0 | 135.4 | 35.6 | 1,263.6 | 476.0 | 474.6 | 18.5 | n/a | n/a | 2,005.6 | n/a | 11,537 | 2,884 |
| Vitamin A, RAE (mcg) | 2,087.8 | 4.0 | 5.9 | 6.7 | 1.8 | 63.2 | 24.0 | 23.8 | 0.8 | n/a | n/a | 537.9 | n/a | 2,756 | 689 |
| Vitamin B-12 (mcg) | 30.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 3.3 | n/a | 33 | 8 |
| Vitamin B-6 (mg) | 1.5 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | n/a | 0.2 | n/a | 2 | 1 |
| Vitamin C (mg) | 0.0 | 29.4 | 5.3 | 0.3 | 1.1 | 20.0 | 3.2 | 3.0 | 44.5 | n/a | n/a | 0.0 | n/a | 107 | 27 |
| Vitamin D (IU) | 723.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 45.6 | n/a | 769 | 192 |
| Water (g) | 217.0 | 333.7 | 2.0 | 26.9 | 21.6 | 13.2 | 31.9 | 18.3 | 74.7 | n/a | n/a | 93.3 | n/a | 833 | 208 |
| Zinc (mg) | 1.9 | 1.6 | 0.3 | 0.1 | 0.1 | 0.2 | 0.2 | 0.1 | 0.1 | n/a | n/a | 7.4 | n/a | 12 | 3 |
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