Genova Mediterranean Tuna Lentil & Grain Bowl: Calories, Nutrition Facts
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Perplexity The Genova Mediterranean Tuna Lentil & Grain Bowl delivers 290 calories, 25g protein, 31g carbohydrates, 5g fiber, 4g sugar, 7g fat, and 950mg sodium per 220g bowl. It is an MSC-certified, ready-to-eat product combining light tuna with lentils and whole grains, aligning with Mediterranean diet principles. The protein and fiber load support satiety, though the sodium content (41% DV) is the main dietary watch-out.
Quick Nutrition Facts
Per 1 bowl (220g)
| Nutrient | Amount |
|---|---|
| Calories | 290 kcal |
| Protein | 25g |
| Carbohydrates | 31g |
| Fiber | 5g |
| Sugars | 4g |
| Fat | 7g |
| Sodium | 950 mg |
Macronutrient Breakdown
NUTRITIONIST'S INSIGHT
This bowl is one of the more nutritionally complete convenience options on the US shelf: 25g protein and 5g fiber at just 290 calories is a genuinely strong macro ratio. The main limitation is 950mg sodium per bowl — that is nearly half the daily sodium ceiling in one meal. If sodium is a concern, pair it with a low-sodium side like raw vegetables or plain grains and balance the rest of the day accordingly. The 0g added sugar and the omega-3 contribution from tuna are meaningful upsides.
Myth Busters
MYTH #1: Tuna bowls are only for people on strict calorie-restriction diets.
TRUTH: At 290 calories with 25g protein and 5g fiber, this bowl is versatile enough for weight maintenance, muscle gain, or general healthy eating — not just calorie restriction. Genova Seafood – Mediterranean Tuna Lentil & Grain Bowl Product Page; MyNetDiary – Genova Mediterranean Tuna Bowl Lentil & Grain Nutrition
MYTH #2: Canned tuna has no meaningful omega-3 fatty acids.
TRUTH: Light tuna retains marine omega-3s (EPA and DHA) after canning. Research confirms marine omega-3s support cardiovascular health with measurable reductions in cardiac events. PMC – Marine Omega-3 Fatty Acids for Cardiovascular Health (PMC7072971)
MYTH #3: Lentils spike blood sugar because they are a carbohydrate food.
TRUTH: Lentils are a low glycemic index food (GI ~29). Studies show legume consumption consistently lowers postprandial glucose and insulin response compared to starchy staples. PMC – Effects of Legume Consumption on Markers of Glycaemic Control (PMC7400945); PubMed – Lentil Consumption and Acute Glycemic Response (PMID 35215500)
MYTH #4: A 290-calorie meal is too light to keep you full.
TRUTH: The 25g protein and 5g fiber activate satiety hormones effectively. Whole-grain fiber has demonstrated sustained appetite suppression compared to refined carbohydrate equivalents. PubMed – Whole-Grain Fiber and Satiety (PMID 23885994); Genova Seafood – Mediterranean Tuna Lentil & Grain Bowl Product Page
MYTH #5: Mediterranean diet foods are inherently low in sodium.
TRUTH: This bowl contains 950mg sodium — 41% of the daily value — primarily from the tuna and seasoning. Not all Mediterranean-style products are low in sodium; always check the label. Genova Seafood – Mediterranean Tuna Lentil & Grain Bowl Product Page; PubMed – The Mediterranean Diet and Cardiovascular Health (PMID 30817261)
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | 290 calories with 25g protein and 5g fiber is an excellent satiety-to-calorie ratio. High protein reduces inter-meal hunger and preserves lean mass during a deficit. Genova Seafood – Mediterranean Tuna Lentil & Grain Bowl Product Page; PubMed – Whole-Grain Fiber and Satiety (PMID 23885994) |
| Muscle Gain |  | 25g high-quality protein per bowl supports muscle protein synthesis. For active individuals needing 40–50g protein per meal, pairing with additional protein is useful. Genova Seafood – Mediterranean Tuna Lentil & Grain Bowl Product Page; MyNetDiary – Genova Mediterranean Tuna Bowl Lentil & Grain Nutrition |
| Diabetes Management | | Lentils are low glycemic index and the 5g fiber slows glucose absorption. The 31g total carbs require counting, and 950mg sodium warrants caution for hypertension comorbidity common in T2D. PMC – Effects of Legume Consumption on Markers of Glycaemic Control (PMC7400945); PubMed – Lentil Consumption and Acute Glycemic Response (PMID 35215500) |
| PCOS Management | | Low glycemic index lentils, 0g added sugar, and substantial fiber support insulin sensitivity. Omega-3s from tuna have anti-inflammatory benefits relevant to PCOS. PMC – Effects of Legume Consumption on Markers of Glycaemic Control (PMC7400945); PMC – Marine Omega-3 Fatty Acids for Cardiovascular Health (PMC7072971) |
| Pregnancy Nutrition | | Protein, iron, folate, and B12 (110% DV) from lentils and tuna are valuable in pregnancy. Limit to 2–3 servings per week due to mercury in tuna; high sodium also warrants moderation. Genova Seafood – Mediterranean Tuna Lentil & Grain Bowl Product Page; PubMed – The Mediterranean Diet and Cardiovascular Health (PMID 30817261) |
| Viral/Flu Recovery | | High protein supports immune recovery and muscle preservation. Selenium (120% DV) and B12 (110% DV) support immune function. High sodium may feel heavy if appetite is reduced. Genova Seafood – Mediterranean Tuna Lentil & Grain Bowl Product Page; PMC – Marine Omega-3 Fatty Acids for Cardiovascular Health (PMC7072971) |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Genova Mediterranean Tuna Lentil & Grain Bowl
Lentils are a low glycemic index food (GI ~29). The 31g total carbs in this bowl are modulated by 5g fiber and 25g protein, producing a modest and sustained glucose rise rather than a sharp spike. The curve reflects a typical response for a high-protein, high-fiber mixed meal — not a measured clinical result. PMC – Effects of Legume Consumption on Markers of Glycaemic Control (PMC7400945); PubMed – Lentil Consumption and Acute Glycemic Response (PMID 35215500)
Estimated Glucose Response Curve
*Individual responses vary by metabolic status, portion, and meal context. Not medical advice.*
How to flatten the spike
- Eat slowly and chew thoroughly to further blunt the glucose response.
- Pair with a non-starchy vegetable side (cucumber, leafy greens) to add volume without extra carbs.
- Check blood glucose 90 minutes post-meal if managing diabetes; lentil-based meals often show a lower peak than expected.
Cultural Significance
The Genova Mediterranean Tuna Lentil & Grain Bowl reflects a growing US consumer shift toward Mediterranean-inspired convenience foods. The Mediterranean diet has the strongest body of evidence for cardiovascular health among named dietary patterns, and ready-to-eat bowls make that pattern accessible without meal prep. The MSC certification also responds to rising demand for sustainably sourced seafood.
Compare & Substitute
Genova Mediterranean Tuna Lentil & Grain Bowl vs Similar Foods
| Nutrient | Wild Planet Tuna + Lentil Packet (DIY lower-sodium version) | Chicken breast + lentil salad bowl (home-prepared) | Salmon + quinoa grain bowl | Chickpea + farro Mediterranean bowl (plant-based) |
|---|---|---|---|---|
| Calories | 250 kcal | 280 kcal | 320 kcal | 310 kcal |
| Protein | 26g | 30g | 28g | 14g |
| Carbohydrates | 22g | 24g | 30g | 48g |
| Fat | 5g | 5g | 9g | 7g |
Frequently Asked Questions
How many calories are in a Genova Mediterranean Tuna Lentil & Grain Bowl?
One bowl (220g) contains 290 calories per the official Genova Seafood product label. This makes it a calorie-efficient, high-protein lunch or dinner option.
Is the Genova Mediterranean Tuna Lentil & Grain Bowl high in sodium?
Yes — 950mg sodium per bowl is 41% of the recommended daily value. It is the primary nutritional watch-out. If you are monitoring sodium for heart health or blood pressure, balance the rest of your day with low-sodium foods.
How much protein does the Genova Tuna Lentil & Grain Bowl have?
25g protein per 220g bowl — 50% of the typical daily protein reference value in a single serving, making this a strong protein source for a ready-to-eat product.
Is this bowl good for blood sugar control?
Yes, relatively. Lentils are a low glycemic index food (GI ~29), and the 5g fiber and 25g protein slow glucose absorption. The 31g total carbs should still be counted if you track carbs for diabetes management.
Can I eat this bowl during pregnancy?
The bowl is nutritious — rich in protein, B12, iron, and folate — but tuna contains mercury. Health guidelines typically recommend limiting light tuna to 2–3 servings per week during pregnancy. The sodium is also high; consult your OB for personal guidance.
Is the Genova Mediterranean Tuna Lentil & Grain Bowl sustainably sourced?
Yes — Genova uses MSC-certified tuna, indicating it meets Marine Stewardship Council standards for sustainable wild-caught fisheries.
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