Macaroni or noodles with cheese and tuna
Common food
Photo: Wikipedia
This is a comforting, creamy pasta dish where tender macaroni or noodles are coated in a rich cheese sauce, studded with savory flakes of tuna. The texture is soft and satisfying, with the mild, salty tuna balancing the sharp, gooey cheese. It's a calorie-efficient meal, packing a solid protein punch from the tuna and dairy within a moderate energy profile.
Calorie split: 18% protein · 44% carbs · 37% fat
↓ Full nutrition💚 Why it's loved
People adore it for its nostalgic, savory comfort—a simple, hearty dish that feels like a warm hug. Its versatility allows for endless tweaks, from adding peas to using different cheeses, making it a beloved staple in many households.
⚠️ Watch-outs & how to enjoy it better
The combination of refined pasta and cheese sauce can cause a rapid blood-sugar spike, and the dish can be high in sodium from canned tuna and processed cheese. To counteract this, pair it with a fiber-rich side salad, use whole-wheat pasta, and opt for low-sodium tuna and reduced-fat cheese to balance the macros.
Key benefits
- Good source of complete protein from tuna and cheese.
- Provides calcium and phosphorus for bone health.
- Quick and affordable weeknight meal.
- Offers omega-3 fatty acids from tuna.
- Comfort food that is easy to digest.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The iconic 'Tuna Casserole' became a staple in American home cooking during the 1950s, heavily promoted by tuna canning companies as a convenient, protein-packed solution for the modern housewife.
Full nutrition (USDA data · scales with serving)
| Water | 66.2 g |
| Energy | 164 kcal |
| Protein | 7.6 g |
| Total lipid (fat) | 6.8 g |
| Carbohydrate, by difference | 18.2 g |
| Fiber, total dietary | 0.80 g |
| Total Sugars | 2.8 g |
| Calcium, Ca | 51.0 mg |
| Iron, Fe | 0.86 mg |
| Magnesium, Mg | 17.0 mg |
| Phosphorus, P | 108 mg |
| Potassium, K | 75.0 mg |
| Sodium, Na | 176 mg |
| Zinc, Zn | 0.48 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 25.7 ug |
| Vitamin C, total ascorbic acid | 0.10 mg |
| Thiamin | 0.17 mg |
| Riboflavin | 0.15 mg |
| Niacin | 2.6 mg |
| Vitamin B-6 | 0.17 mg |
| Folate, total | 36.0 ug |
| Folic acid | 32.0 ug |
| Folate, food | 4.0 ug |
| Folate, DFE | 58.0 ug |
| Choline, total | 16.8 mg |
| Vitamin B-12 | 0.74 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 66.0 ug |
| Retinol | 64.0 ug |
| Carotene, beta | 25.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 4.0 ug |
| Vitamin E (alpha-tocopherol) | 0.60 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.40 ug |
| Vitamin K (phylloquinone) | 3.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.7 g |
| SFA 4:0 | 0.09 g |
| SFA 6:0 | 0.06 g |
| SFA 8:0 | 0.04 g |
| SFA 10:0 | 0.09 g |
| SFA 12:0 | 0.10 g |
| SFA 14:0 | 0.36 g |
| SFA 16:0 | 1.3 g |
| SFA 18:0 | 0.53 g |
| Fatty acids, total monounsaturated | 1.6 g |
| MUFA 16:1 | 0.05 g |
| MUFA 18:1 | 1.5 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| PUFA 18:2 | 0.96 g |
| PUFA 18:3 | 0.09 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 considered healthy?
It can be part of a balanced diet. It provides protein and calcium, but its healthiness depends on ingredients. Using whole-wheat pasta, low-sodium tuna, and adding vegetables like peas or broccoli boosts its nutritional value.
Can I make it without a cheese sauce from scratch?
Yes, many quick versions use condensed cream of mushroom soup or a store-bought cheese sauce. For a lighter take, mix Greek yogurt with a little pasta water and grated cheese for a creamy, protein-rich coating.
What's the best pasta shape to use?
While macaroni is classic, any short pasta with ridges or tubes like penne, fusilli, or shells works well, as they trap the cheese sauce and tuna flakes effectively.
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 1.64 kcal/g · 19% calories from protein · 0.8 g fiber · 2.8 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: 2.35 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.