A 1 meal (250 g) Teriyaki Tuna Bowl with White Rice contains approximately 340 calories.

In addition, this dish is a good source of macronutrients, including carbohydrates, protein, and healthy fats.

In this article, we'll explore the nutritional value of the ingredients in the Teriyaki Tuna Bowl and provide some helpful tips to make this dish a healthy addition to your diet.

Calories and Macronutrients

The total calorie count for the Teriyaki Tuna Bowl with White Rice is 340 calories, of which 50% come from carbohydrates, 25% from protein, and 25% from fat. This dish contains a total of 43 grams of carbohydrates, 21 grams of protein, and 9 grams of fat. The macronutrient breakdown of this dish makes it a balanced meal option that can provide sustained energy and a feeling of fullness.

Teriyaki Sauce and Tuna

The Teriyaki sauce in this dish is made with a combination of soy sauce, honey, ginger, garlic, and sesame oil. These ingredients provide a rich, savory flavor that pairs well with the fresh tuna and white rice. Tuna is a great source of lean protein and is low in calories, making it an excellent choice for those looking to maintain a healthy diet.

White Rice

White rice is a staple ingredient in Japanese cuisine and is the main carbohydrate source in the Teriyaki Tuna Bowl. Rice is a good source of energy and provides a substantial amount of insoluble fiber, which helps to promote healthy digestion. While white rice is often criticized for being a high glycemic index food, it can still be enjoyed in moderation as part of a healthy diet.

Protein Content

The Teriyaki Tuna Bowl is an excellent source of lean protein, with 21 grams of protein per serving. Protein is essential for muscle growth and repair and can also help to keep you feeling full between meals. Including protein in your diet can also help to reduce cravings and promote healthy weight management.

Fiber Content

The Teriyaki Tuna Bowl is a good source of fiber, with 2 grams of fiber per serving. Fiber is essential for maintaining healthy digestion and can also help to reduce the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer. Including fiber-rich foods in your diet can also help to promote satiety and prevent overeating.

Minerals and Vitamins

The Teriyaki Tuna Bowl is a good source of several minerals and vitamins, including iron, magnesium, vitamin A, and vitamin C. These nutrients play important roles in maintaining a healthy immune system, promoting healthy growth and development, and supporting overall health and wellness. Including a variety of nutrient-rich foods in your diet can help to ensure that you are meeting your daily recommended intake of essential vitamins and minerals.

Sodium Content

The Teriyaki Tuna Bowl contains 790 milligrams of sodium per serving. While this dish can be a good source of sodium for those with low blood pressure or who engage in high-intensity exercise, it may not be appropriate for those with hypertension or other health conditions that require a low-sodium diet. It is important to be mindful of your sodium intake and to choose lower-sodium options when possible.

Gluten-Free Option

The Teriyaki Tuna Bowl can easily be made gluten-free by using gluten-free soy sauce and ensuring that all other ingredients are gluten-free. Choosing gluten-free options may be important for those with celiac disease, gluten sensitivity, or other health conditions that require a gluten-free diet. It is important to read food labels and to communicate any dietary restrictions or preferences to restaurant staff when dining out.

Healthy Serving Tips

To make the Teriyaki Tuna Bowl a healthier meal option, consider adding some additional vegetables such as broccoli, carrots, or bell peppers. These vegetables are nutrient-rich and can help to promote satiety and reduce the overall calorie content of the dish. Additionally, consider using brown rice instead of white rice for added fiber and nutrients.

Healthy Alternatives

For those looking for a healthier alternative to the Teriyaki Tuna Bowl, consider making your own dish using fresh tuna, brown rice, and a homemade teriyaki sauce made with reduced-sodium soy sauce and natural sweeteners such as honey or maple syrup. Additionally, consider using quinoa or cauliflower rice instead of white rice for added nutrients and fiber. Experimenting with different vegetable combinations can also help to add variety and nutrient density to your meals.