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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6 ounces (170g) light chunk tuna in water |
7 ounces (198g) roasted red peppers |
1/2 cup (80g) red onions |
2 tablespoons (17g) capers |
2 tablespoons (31g) nonfat plain yogurt |
2 tablespoons (5g) fresh basil |
1 tablespoon (14g) extra virgin olive oil |
1 1/2 teaspoons (8g) lemon juice |
1 small (3g) garlic cloves |
1/8 teaspoon (1g) salt |
1 to taste (0g) fresh ground pepper |
6 ounces (171g) whole wheat penne |
Total | 1 serving | |
| Alanine (g) | 2.6 | 0.1 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.8 | 4 | 1 |
| Alcohol (g) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Arginine (g) | 2.6 | 0.1 | 0.1 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.9 | 4 | 1 |
| Ash (g) | 2.5 | 7.4 | 0.3 | 1.4 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.7 | n/a | 2.7 | 16 | 4 |
| Aspartic acid (g) | 4.5 | 0.2 | 0.1 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 1.1 | 6 | 2 |
| Caffeine (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Calcium (mg) | 18.7 | 81.4 | 18.4 | 6.9 | 61.4 | 9.4 | 0.1 | 0.5 | 5.4 | 0.2 | n/a | 68.4 | 271 | 68 |
| Calories | 197.7 | 35.7 | 32.0 | 4.0 | 17.3 | 1.2 | 119.3 | 1.7 | 4.5 | 0.0 | n/a | 595.1 | 1,008 | 252 |
| Calories (kj) | 829.8 | 148.8 | 132.8 | 16.5 | 71.9 | 5.0 | 499.4 | 6.9 | 18.7 | 0.0 | n/a | 2,489.8 | 4,220 | 1,055 |
| Carbohydrates (g) | 0.0 | 7.7 | 7.5 | 0.8 | 2.4 | 0.1 | 0.0 | 0.5 | 1.0 | 0.0 | n/a | 128.3 | 148 | 37 |
| Cholesterol (mg) | 51.1 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 52 | 13 |
| Copper (mg) | 0.1 | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.8 | 1 | 0 |
| Cystine (g) | 0.5 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.5 | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 2.4 | 1.4 | 0.6 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 14.2 | 19 | 5 |
| Folate (mcg) | 6.8 | 31.8 | 15.2 | 4.0 | 3.7 | 3.6 | 0.0 | 1.5 | 0.1 | 0.0 | n/a | 97.5 | 164 | 41 |
| Folate, DFE (mcg) | 6.8 | 31.8 | 15.2 | 4.0 | 3.7 | 3.6 | 0.0 | 1.5 | 0.1 | 0.0 | n/a | 97.5 | 164 | 41 |
| Folate, food (mcg) | 6.8 | 31.8 | 15.2 | 4.0 | 3.7 | 3.6 | 0.0 | 1.5 | 0.1 | 0.0 | n/a | 97.5 | 164 | 41 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Fructose | n/a | n/a | 1.0 | n/a | n/a | 0.0 | n/a | 0.1 | n/a | n/a | n/a | n/a | 1 | 0 |
| Galactose | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | 1.6 | n/a | n/a | 0.0 | n/a | 0.1 | n/a | n/a | n/a | n/a | 2 | 0 |
| Glutamic acid (g) | 6.5 | 0.2 | 0.2 | n/a | 0.3 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 8.7 | 16 | 4 |
| Glycine (g) | 2.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.9 | 3 | 1 |
| Histidine (g) | 1.3 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.6 | 2 | 0 |
| Iron (mg) | 2.6 | 1.6 | 0.2 | 0.3 | 0.0 | 0.2 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 6.2 | 11 | 3 |
| Isoleucine (g) | 2.0 | 0.1 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 1.0 | 3 | 1 |
| Lactose | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 3.5 | 0.1 | 0.0 | n/a | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 1.7 | 6 | 1 |
| Lysine (g) | 4.0 | 0.1 | 0.0 | n/a | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.6 | 5 | 1 |
| Magnesium (mg) | 46.0 | 21.8 | 8.0 | 5.7 | 5.9 | 3.4 | 0.0 | 0.5 | 0.8 | 0.0 | n/a | 244.5 | 337 | 84 |
| Maltose | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 5.2 | 6 | 1 |
| Methionine (g) | 1.3 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.4 | 2 | 0 |
| Monounsaturated Fat (g) | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 9.8 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 11 | 3 |
| Niacin (mg) | 22.6 | 1.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 8.8 | 33 | 8 |
| Pantothenic acid (mg) | 0.4 | 0.1 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1.7 | 2 | 1 |
| Phenylalanine (g) | 1.7 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 1.2 | 3 | 1 |
| Phosphorus (mg) | 277.8 | 39.7 | 23.2 | 1.7 | 48.5 | 3.0 | 0.0 | 0.6 | 4.6 | 0.0 | n/a | 441.2 | 840 | 210 |
| Phytosterols | n/a | n/a | 12.0 | 8.3 | n/a | n/a | 29.8 | n/a | n/a | 0.0 | n/a | n/a | 50 | 13 |
| Polyunsaturated Fat (g) | 0.6 | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | 1.4 | 0.0 | 0.0 | 0.0 | n/a | 1.0 | 3 | 1 |
| Potassium (mg) | 403.8 | 289.8 | 116.8 | 6.9 | 78.7 | 15.6 | 0.1 | 7.9 | 12.0 | 0.1 | n/a | 367.7 | 1,299 | 325 |
| Proline (g) | 1.5 | 0.1 | 0.0 | n/a | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 2.7 | 5 | 1 |
| Protein (g) | 43.5 | 1.6 | 0.9 | 0.4 | 1.8 | 0.2 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 25.0 | 74 | 18 |
| Retinol (mcg) | 29.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 30 | 7 |
| Riboflavin (mg) | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 1 | 0 |
| Saturated Fat (g) | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.9 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 3 | 1 |
| Selenium (mcg) | 137.0 | 0.6 | 0.4 | 0.2 | 1.1 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | n/a | n/a | 140 | 35 |
| Serine (g) | 1.8 | 0.1 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 1.2 | 3 | 1 |
| Sodium (mg) | 576.0 | 2,717.0 | 3.2 | 509.8 | 23.8 | 0.2 | 0.3 | 0.1 | 0.5 | 290.7 | n/a | 13.7 | 4,135 | 1,034 |
| Starch | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose | n/a | n/a | 0.8 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Sugar (g) | 0.0 | n/a | 3.4 | 0.1 | 2.4 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | n/a | 6 | 2 |
| Theobromine (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Thiamin (mg) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.8 | 1 | 0 |
| Threonine (g) | 1.9 | 0.1 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.7 | 3 | 1 |
| Tocopherol, alpha (mg) | 0.6 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | 1.9 | 0.0 | 0.0 | 0.0 | n/a | n/a | 3 | 1 |
| Tocopherol, beta (mg) | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.1 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Total Fat (g) | 1.4 | 0.6 | 0.1 | 0.1 | 0.1 | 0.0 | 13.5 | 0.0 | 0.0 | 0.0 | n/a | 2.4 | 18 | 5 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.5 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.3 | 1 | 0 |
| Tyrosine (g) | 1.5 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.7 | 2 | 1 |
| Valine (g) | 2.2 | 0.1 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 1.1 | 4 | 1 |
| Vitamin A, IU (IU) | 97.1 | 1,032.0 | 1.6 | 23.7 | 2.2 | 279.6 | 0.0 | 0.5 | 0.3 | 0.0 | n/a | 0.0 | 1,437 | 359 |
| Vitamin A, RAE (mcg) | 29.0 | 51.6 | 0.0 | 1.2 | 0.6 | 14.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 96 | 24 |
| Vitamin B-12 (mcg) | 5.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 5 | 1 |
| Vitamin B-6 (mg) | 0.6 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 1 | 0 |
| Vitamin C (mg) | 0.0 | 92.3 | 5.9 | 0.7 | 0.3 | 1.0 | 0.0 | 3.0 | 0.9 | 0.0 | n/a | 0.0 | 104 | 26 |
| Vitamin D (IU) | 308.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 308 | 77 |
| Water (g) | 127.0 | 181.1 | 71.3 | 14.4 | 26.3 | 4.9 | 0.0 | 7.0 | 1.8 | 0.0 | n/a | 12.6 | 446 | 112 |
| Zinc (mg) | 1.3 | 0.4 | 0.1 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 4.1 | 6 | 2 |
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