# Tuna and rice bowl

Tuna and rice bowl: 474 kcal and 41 g protein per serving. Estimates only.

Updated 2026-10-08 - data v2026-10-08.2

| | |
| --- | --- |
| kcal | 474 |
| Protein | 41 g |
| Carbs | 44 g |
| Fat | 14 g |
| Cost | $3.22 (est.) |
| Prep | 8 min |
| Cook | 0 min |
| Total | 8 min |

## 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.

Estimates only. Not medical advice.

Canonical: https://macrofriendlymeals.com/recipes/tuna-potato-rice-l1

Cite as: Macro Friendly Meals, "Tuna and rice bowl", https://macrofriendlymeals.com/recipes/tuna-potato-rice-l1, data v2026-10-08.2.