# Tuna and rice bowl

Tuna and rice bowl: 474 kcal and 40 g protein per serving.

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

| | |
| --- | --- |
| kcal | 474 |
| Protein | 40 g |
| Carbs | 45 g |
| Fat | 14 g |
| Cost | $3.22 (est.) |
| Prep | 8 min |
| Cook | 0 min |
| Total | 8 min |
| Effort | Fast (Effort: 1 of 3) |

## Ingredients

- [Tuna, canned in water](https://macrofriendlymeals.com/foods/tuna-canned-in-water): 1 can (140 g)
- [White rice, cooked](https://macrofriendlymeals.com/foods/white-rice-cooked): 0.75 cup (155 g)
- [Extra virgin olive oil](https://macrofriendlymeals.com/foods/extra-virgin-olive-oil): 2.5 tsp (12 g)
- [Cucumber](https://macrofriendlymeals.com/foods/cucumber): 0.25 cup (30 g)

## Steps

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

Not medical advice.

Canonical: https://macrofriendlymeals.com/recipes/tuna-potato-rice-fast

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).