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Splits the weight between cost and protein efficiency.

431 kcal35 P41 C13 F

Spicy tuna rice bowl

Jump to recipeFlavorful

Effort: 2 of 3

Prep 10 min · Cook 0 min · Total 10 min

Spicy tuna rice bowl

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

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

Portion scale1×Amounts and estimated macros update below.

Estimated macros at 1×

431 kcal

Percent of calories

Protein 33 percent of calories
Carbs 39 percent of calories
Fat 28 percent of calories

Protein per 100 kcal: 8.0 g
Cost: $2.96 est.
Cost per 10 g protein: $0.85 est.

Source: USDA FoodData Central.

Tuna, canned in water (FDC 171986)
White rice, cooked (FDC 168878)
Light mayonnaise (FDC 173594)
Sriracha (FDC 171186)
Extra virgin olive oil (FDC 171413)
Cucumber (FDC 168409)
Scallions (FDC 170005)

Recipe keys

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

Gluten-free if your light mayo and sriracha are labeled gluten-free.

Why this recipe is worth the hype

35 g protein for about $2.96 (est.)
Light mayo plus sriracha tastes like a spicy tuna roll.
It is packed-lunch friendly.
Cucumber keeps the bowl from feeling heavy.

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

40

45

14

$3.22 (est.)

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

Flavorful

Effort: 2 of 3

Spicy tuna rice bowl

431

35

41

13

$2.96 (est.)

Current level

Feast

Effort: 3 of 3

Tuna poke-style bowl

435

40

42

11

$2.97 (est.)

kcal +4 higher
Protein +5 g higher
Carbs +1 g higher
Fat −2 g lower
Cost +0.01 same est.
Time +2 min higher

Ingredients at 1×

Amounts scale with the portion buttons above.

Tuna, canned in water1 can (120 g)
White rice, cooked0.67 cup (130 g)
Light mayonnaise1 tbsp (16 g)
Sriracha1.5 tsp (8 g)
Extra virgin olive oil1.5 tsp (8 g)
Cucumber0.25 cup (30 g)
Scallions1 tbsp (8 g)

Steps

Stir mayo, sriracha, and oil into the tuna.
Taste and add salt if you want it.
Spoon the tuna over rice.
Top with cucumber and scallions.

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: Spicy tuna rice bowl, Macro Friendly Meals, https://macrofriendlymeals.com/recipes/tuna-potato-rice-flavorful (updated 2026-10-24).