Effort: 1 of 3

Prep 8 min · Cook 0 min · Total 8 min

Tuna and rice bowl

Name: Tuna and rice bowl
Prep time: 8 min
Total time: 8 min
Yield: 1 serving
Cuisine: American
Ingredients: 140 g Tuna, canned in water; 155 g White rice, cooked; 12 g Extra virgin olive oil; 30 g Cucumber

Updated 2026-10-24 · data v2026-10-23.1

Not Real Food — does not meet the guideline recipe rule (White rice, cooked).

Portion scale1×Amounts and estimated macros update below.

Estimated macros at 1×

474 kcal

Percent of calories

Protein 35 percent of calories
Carbs 39 percent of calories
Fat 26 percent of calories

Protein per 100 kcal: 8.5 g
Cost: $3.22 est.
Cost per 10 g protein: $0.80 est.

Source: USDA FoodData Central.

Tuna, canned in water (FDC 171986)
White rice, cooked (FDC 168878)
Extra virgin olive oil (FDC 171413)
Cucumber (FDC 168409)

Recipe keys

Pescatarian
High Protein
Under 15 Min
Gluten-Free
Dairy-Free

Why this recipe is worth the hype

40 g protein for about $3.22 (est.)
No cooking if the rice is already made.
A can of tuna is the whole protein plan.
Oil keeps the tuna from tasting dry.

Fast, Flavorful, Feast

Per serving · USDA-based totals from repo data

Dish

kcal

Protein (g)

Carbs (g)

Fat (g)

Est. cost

Vs current

Fast

Effort: 1 of 3

Tuna and rice bowl

474

$3.22 (est.)

Current level

Flavorful

Effort: 2 of 3

Spicy tuna rice bowl

431

$2.96 (est.)

kcal −43 lower
Protein −5 g lower
Carbs −4 g lower
Fat −1 g lower
Cost −0.26 lower est.
Time +2 min higher

Feast

Effort: 3 of 3

Tuna poke-style bowl

435

$2.97 (est.)

kcal −39 lower
Protein 0 g same
Carbs −3 g lower
Fat −3 g lower
Cost −0.25 lower est.
Time +4 min higher

Ingredients at 1×

Amounts scale with the portion buttons above.

Tuna, canned in water1 can (140 g)
White rice, cooked0.75 cup (155 g)
Extra virgin olive oil2.5 tsp (12 g)
Cucumber0.25 cup (30 g)

Steps

Flake the tuna and season it with oil, salt, and pepper.
Spoon it over warm rice.
Add cucumber on the side.
Eat immediately or pack it cold.

Macros use USDA FoodData Central per-100g values times the gram weights in this recipe.

Recipe text and nutrition numbers on this page are licensed under CC BY 4.0. Food art is not covered by that license.

Cite as: Tuna and rice bowl, Macro Friendly Meals, https://macrofriendlymeals.com/recipes/tuna-potato-rice-fast (updated 2026-10-24).