Macaroni or noodles, creamed, with cheese and tuna
Common food
Photo: Wikipedia
A comforting, creamy casserole where tender macaroni or noodles are enveloped in a rich cheese sauce, studded with flaky tuna. The texture is soft and cohesive, with a savory, umami-forward flavor profile from the fish and dairy. Nutritionally, it offers a solid protein boost alongside its moderate calorie count, making it a surprisingly balanced comfort food.
Calorie split: 22% protein · 49% carbs · 29% fat
↓ Full nutrition💚 Why it's loved
People love it for its nostalgic, homestyle appeal and the satisfying marriage of creamy cheese, salty tuna, and soft pasta. It's a versatile, one-pot comfort dish that can be easily adapted with vegetables or different cheeses.
⚠️ Watch-outs & how to enjoy it better
The dish can be high in sodium and saturated fat, which may concern those managing blood pressure or heart health. To counteract this, use low-sodium tuna and cheese, and pair the dish with a large side of steamed or raw vegetables to add fiber and volume without extra salt.
Key benefits
- Provides a complete protein source from tuna and dairy
- Offers a good balance of carbohydrates for energy
- Contains calcium from the cheese sauce
- Convenient, shelf-stable pantry meal
- High satiety factor from protein and fat combination
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Tuna casserole became a quintessential American comfort food in the 1950s, heavily promoted by canned tuna companies and recipe booklets as an affordable, protein-rich family dinner.
Full nutrition (USDA data · scales with serving)
| Water | 69.3 g |
| Energy | 143 kcal |
| Protein | 7.8 g |
| Total lipid (fat) | 4.5 g |
| Carbohydrate, by difference | 17.4 g |
| Fiber, total dietary | 1.0 g |
| Total Sugars | 0.54 g |
| Calcium, Ca | 25.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 16.0 mg |
| Phosphorus, P | 74.0 mg |
| Potassium, K | 72.0 mg |
| Sodium, Na | 252 mg |
| Zinc, Zn | 0.50 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 29.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.15 mg |
| Riboflavin | 0.11 mg |
| Niacin | 3.1 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 39.0 ug |
| Folic acid | 34.0 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 63.0 ug |
| Choline, total | 11.5 mg |
| Vitamin B-12 | 0.58 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 38.0 ug |
| Retinol | 38.0 ug |
| Carotene, beta | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 4.0 ug |
| Vitamin E (alpha-tocopherol) | 0.18 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.40 ug |
| Vitamin K (phylloquinone) | 0.40 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.3 g |
| SFA 4:0 | 0.08 g |
| SFA 6:0 | 0.07 g |
| SFA 8:0 | 0.04 g |
| SFA 10:0 | 0.10 g |
| SFA 12:0 | 0.12 g |
| SFA 14:0 | 0.36 g |
| SFA 16:0 | 1.1 g |
| SFA 18:0 | 0.36 g |
| Fatty acids, total monounsaturated | 0.89 g |
| MUFA 16:1 | 0.07 g |
| MUFA 18:1 | 0.92 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.39 g |
| PUFA 18:2 | 0.26 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.04 g |
| Cholesterol | 19.0 mg |
FAQ
Is this dish a good source of protein?
Yes, with 7.85g of protein per 100g, it provides a substantial amount from both the tuna and the cheese, making it a satisfying meal.
How can I make it healthier?
You can boost fiber by adding peas, broccoli, or spinach to the casserole. Using whole-wheat pasta and low-fat milk in the sauce also improves its nutritional profile.
Is this dish high in sugar?
No, it contains only 0.54g of sugar per 100g, which is minimal and comes naturally from the dairy and pasta.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.43 kcal/g · 22% calories from protein · 1.0 g fiber · 0.5 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 3.50 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.