Lunch · Beginner · 8 min

Tuna & sweetcorn bowl

A cupboard lunch with cucumber for crunch.

No cookpescatarian5 ingredients

Original draft · Kitchen testing and human review pending.

Annie Spratt / Unsplash · Ingredient photograph

Adapt an ingredient

Choose a version to preview its ingredients, steps and nutrient amounts. Each version changes one ingredient.

Chickpea sweetcorn bowl →Use drained canned chickpeas. This version has yogurt, so it is vegetarian rather than vegan.Protein: -12.4 g per serving · other values update in the preview

What you need

Amounts for 1 serving. Weigh the prepared ingredient described below.

100 g Canned light tuna in water, drained
100 g Canned sweetcorn, drained and rinsed
100 g Cucumber, skin on
40 g Plain nonfat Greek yogurt
10 g Lemon juice, freshly squeezed

Weights use g/kg or oz/lb. Instruction volumes use ml/L or US/UK fl oz. Cup equivalents appear only where the food source reports a matching household measure.

Diet and ingredient checks

Diet: pescatarian. Tags assume the specified products, including vegetarian cheese and vegan bread where listed.

Contains: Fish, Milk

These are ingredient checks, not an allergy-safety guarantee. Check every package and avoid cross-contact in your kitchen. Vegan does not mean allergen-free.

About the 14 listed allergens

Let’s make it

Kitchen scales · Colander · Bowl · Fork · Knife

Drain the tuna. Drain and rinse the sweetcorn.
Wash and chop the cucumber.
Mix yogurt and lemon juice in a bowl, then fold in the tuna, corn and cucumber.

A look at the nutrients

Estimated from ingredient amounts. Cooking losses and product differences are not adjusted. Total sugars include naturally occurring sugars; added sugars are not separately calculated.

Dietary fibre2.23 g

Total sugars7.33 g

Total fat2.68 g

Carbohydrate (by difference)18.76 g

Energy190.8 kcal

Protein26.34 g

Vitamins, minerals and other values

EPA0.03 g

DHA0.2 g

Retinol17.4 µgKnown subtotal · 1 ingredient value missing

Total monounsaturated fatty acids0.55 g

Total polyunsaturated fatty acids1 g

Total saturated fatty acids0.52 g

Beta-carotene45.1 µgKnown subtotal · 1 ingredient value missing

Vitamin C8.37 mg

Thiamin0.08 mg

Riboflavin0.24 mg

Vitamin K (phylloquinone)16.6 µgKnown subtotal · 1 ingredient value missing

Copper0.13 mg

Iron2.17 mg

Magnesium52 mg

Phosphorus258.8 mg

Starch0.83 gKnown subtotal · 3 ingredient values missing

Fructose1.15 gKnown subtotal · 1 ingredient value missing

Niacin11.07 mg

Pantothenic acid0.55 mgKnown subtotal · 1 ingredient value missing

Vitamin B-60.39 mgKnown subtotal · 1 ingredient value missing

Potassium508.7 mg

Zinc1.38 mg

Selenium74.79 µgKnown subtotal · 1 ingredient value missing

Alpha-tocopherol0.38 mgKnown subtotal · 1 ingredient value missing

Glucose1.12 gKnown subtotal · 1 ingredient value missing

Water299.37 g

Calcium79.6 mg

Choline, total41.85 mgKnown subtotal · 1 ingredient value missing

Sodium426.5 mg

Manganese0.16 mg

Vitamin A (RAE)22.4 µgKnown subtotal · 1 ingredient value missing

Folate, total44.8 µg

Vitamin D (D2 + D3)1.2 µg

Vitamin B-122.85 µg

Fluoride19.9 µgKnown subtotal · 3 ingredient values missing

Total trans fatty acids<0.01 g

Linoleic acid0.02 gKnown subtotal · 2 ingredient values missing

ALA<0.01 gKnown subtotal · 2 ingredient values missing

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Food records, image rights & review status

Original Nutrition Atlas recipe draft, 6 September 2026. Kitchen testing and human editorial review are pending. Photography illustrates ingredients or serving ideas, not the exact prepared recipe.

USDA SR Legacy, April 2018, public-domain food data. Values retain their source definitions; a historical generic record cannot describe every brand. Nutrient links explain the measured substance and do not claim this meal covers your needs.

Canned light tuna in water, drained — FDC 173709Fish, tuna, light, canned in water, drained solids (Includes foods for USDA's Food Distribution Program)
Canned sweetcorn, drained and rinsed — FDC 168397Corn, sweet, yellow, canned, drained solids, rinsed with tap water
Cucumber, skin on — FDC 168409Cucumber, with peel, raw
Plain nonfat Greek yogurt — FDC 170894Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program)
Lemon juice, freshly squeezed — FDC 167747Lemon juice, raw

USDA documentation · Unsplash image licence · Unit conversions: NIST · Food handling: FSA

From your plate to the atlas

Learn from this meal

Follow a nutrient from an ingredient into the story of what it does in the body.

Estimates per serving, from the specified USDA ingredients before cooking losses. These are learning topics, not a ranking of the meal or a measure of your daily needs.