Tuna casserole calories come to 311 for one cup (224 g) and 139 per 100 g, for the classic version with noodles and mushroom sauce. Look at the sodium first. That cup carries 735 mg, or 32% of the daily value. It also gives you 20.2 g of protein, so it works as a main dish.
311kcal
1 cup · 224 g, with noodles and mushroom sauce
26%protein
20 gProtein
31 gCarbs
11.6 gFat
How to burn off 311 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
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Nutrition facts
With noodles and mushroom sauce · per 224 g
Calories
311 kcal
Protein
20 g
Carbohydrate
31 g
Fat
11.6 g
Saturated fat
4.3 g
Cholesterol
63 mg
Sodium
735 mg
Potassium
260 mg
Iron
2.9 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Tuna casserole: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 cup (224 g)
311
20.2 g
31.2 g
11.6 g
735 mg
16%
Cream sauce (224 g)
376
22.7 g
34.5 g
16.4 g
558 mg
19%
With vegetables (224 g)
278
18.2 g
29 g
10 g
627 mg
14%
100 g
139
9 g
13.9 g
5.2 g
328 mg
7%
3 × 1 cup (224 g)
934
60.6 g
2,204 mg
5 × 1 cup (224 g)
1,557
101 g
3,674 mg
One cup is 311 calories, and seconds double it
A 1 cup (224 g) scoop of tuna noodle casserole with mushroom sauce comes to 311 calories, or 16% of the daily value. For a hot dinner that is a moderate plate. The catch is that casserole comes out of a baking dish, not a package, and serving spoons are generous.
Go back for a second cup and the total climbs to 623 calories with 40.4 g of protein. Three cups, which is easy to reach when the casserole is the whole meal, add up to 934 calories. Five cups, a big share of a family pan, come to 1,557 calories and 101 g of protein. The dish stays the same, but the portion changes the total completely.
If you track your intake, weigh one serving once and remember what it looks like on your plate. At 139 calories per 100 g, every extra spoonful costs about the same as the last. BodyPal can log it from a photo, which helps when no two scoops look alike.
Noodles lead, but fat supplies a third of the calories
Carbohydrates supply 40% of the calories in tuna casserole, fat 34% and protein 26%. Per 100 g that works out to 13.9 g of carbs, 5.2 g of fat and 9 g of protein. The noodles explain the carbs. The fat comes mostly from the creamy mushroom sauce and any cheese or butter on top.
A full cup holds 31.2 g of carbs and 11.6 g of fat. Fiber is thin at 1.8 g per cup, or 0.8 g per 100 g, so most of those carbs come from refined pasta rather than vegetables. Sugar stays low at 2.6 g per cup. Saturated fat is 1.9 g per 100 g, which is moderate for a cream-based bake.
Protein is the strong point. The 20.2 g in one cup covers 40% of the daily value, which is more than many pasta dishes manage. If you want a filling dinner without a huge calorie bill, the tuna in the casserole does most of the work.
Sodium is the row to watch
One cup of tuna casserole carries 735 mg of sodium, 32% of the daily value in a single scoop. Canned soup, canned tuna and cheese all add salt, and in a baked dish it adds up fast. Per 100 g the figure is 328 mg, or 14% of the daily value.
Portions move sodium faster than they move calories. Two cups bring 1,469 mg. Three cups reach 2,204 mg, close to a full day's daily value in one sitting. Five cups hit 3,674 mg, well past it. At that point the calories matter less than the salt.
If you watch sodium, keep it to one cup and build the rest of the day around lower-salt foods. A plain green salad or steamed vegetables on the side add volume without adding more salt. Cholesterol is modest at 28 mg per 100 g, so sodium really is the number to manage.
Cream sauce adds calories, vegetables take some away
The recipe changes the count. Swap the mushroom sauce for a cream sauce and one cup (224 g) rises to 376 calories, with 16.4 g of fat and 4.8 g of sugar. You also get slightly more protein, 22.7 g, which covers 45% of the daily value. Calories go to 19% of the daily value.
Fold vegetables into the noodles and the same cup drops to 278 calories, with 10 g of fat and 18.2 g of protein. Fiber rises to 2.2 g, the best of the three versions. That is the version to make if you want a lighter plate that still feels like comfort food.
Sodium does not follow the calories. The cream sauce cup has the least at 558 mg, or 24% of the daily value. The vegetable version has 627 mg (27%) and the mushroom-sauce classic has the most at 735 mg. So if salt is your priority, the lowest-calorie pan is not automatically the best choice.
How does tuna casserole compare?
Here is tuna casserole next to chicken casserole, green bean casserole and tuna salad, compared per 100 g and per usual serving.
Verdict: For the fewest calories, green bean casserole wins at 56 per 100 g, but with only 2 g of protein it is a side dish, not a main. Among the mains, tuna and chicken casserole are basically tied at around 140, while tuna salad runs about 1.4 times higher, mostly because it carries 15.8 g of fat.
Tuna casserole FAQs
How many calories are in a cup of tuna casserole?
A cup of tuna noodle casserole with mushroom sauce is about 311 calories (224 g), or 139 calories per 100 g.
Is tuna casserole good for weight loss?
One cup is 311 calories with 20.2 g of protein and 11.6 g of fat. The version made with vegetables and mushroom sauce is lighter at 278 calories per cup.
Tuna casserole vs chicken casserole: which has fewer calories?
They are almost the same: 139 calories per 100 g for tuna casserole and 140 for chicken casserole.
How much protein is in tuna casserole?
About 9 g of protein per 100 g, so roughly 20.2 g in a one-cup serving (224 g), alongside 31.2 g of carbs.
How many carbs are in tuna noodle casserole?
One cup (224 g) of tuna noodle casserole has 31.2 g of carbs, or 13.9 g per 100 g. Carbs supply 40% of its calories, mostly from the noodles, and only 1.8 g of that cup is fiber.
What is the nutrition breakdown of tuna casserole?
One cup (224 g) has 311 calories, 20.2 g of protein, 31.2 g of carbs, 11.6 g of fat and 735 mg of sodium. That covers 16% of daily calories and 40% of daily protein.
How many calories are in 100 g of tuna casserole?
100 g of tuna casserole with mushroom sauce has 139 calories, with 9 g of protein, 13.9 g of carbs and 5.2 g of fat. That is 7% of the daily value for calories.
How many calories are in tuna casserole made with cream sauce?
A cup (224 g) of tuna casserole with cream sauce has 376 calories, compared with 311 for the mushroom-sauce version. It has more fat, 16.4 g, but less sodium at 558 mg.
How much sodium is in tuna casserole?
One cup of tuna casserole has 735 mg of sodium, 32% of the daily value. Per 100 g it is 328 mg. Two cups bring 1,469 mg, so portion size matters a lot for salt.
