cherry image
Cottage Cheese and Black Bean Tuna Salad⏱ 10 min total
Recipes

Cottage Cheese and Black Bean Tuna Salad

Per 1 serving · 222 g · 4 ingredients

Calories
171
9%
of a 2,000 cal day
  • Protein
    31g
    73% of calories
  • Carbs
    7.5g
    18% of calories
  • Fat
    1.8g
    9% of calories
Portion
  • ✓ Protein-dense
  • ✓ Low fat
  • ✓ Low saturated fat

At a glance

One serving of Cottage Cheese and Black Bean Tuna Salad (222 g) has 171 calories, with 31 g of protein, 7.5 g of carbohydrates and 1.8 g of fat. Most of its energy comes from protein (73% of calories). It is high in protein (62% DV), niacin (74% DV) and Vitamin B6 (34% DV). Keep an eye on sodium, which provides 25% of the daily value.

Per 100 g
77cal
low energy density
Protein per 100 cal
18g
Net carbs
5g
carbs minus fiber
Fiber
2.6g
1.9 g sugar

High in

20%+ of the daily value

  • Protein62%
  • Niacin74%
  • Vitamin B634%
  • Vitamin B12135%
  • Iron33%
  • Phosphorus39%

Good source of

10–19% of the daily value

  • Riboflavin (B2)19%
  • Folate (B9)10%
  • Magnesium10%
  • Zinc11%
  • Copper17%

Watch

20%+ of the daily value

  • Sodium25%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 min
  1. 1

    Mix all ingredients together well in a bowl. Serve as desired and enjoy!

Vitamins & minerals

Amounts for 1 serving (222 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A30 μg
3%
Vitamin C1 mg
2%
Vitamin D1 μg
9%
Vitamin E1 mg
4%
Vitamin K7 μg
6%
Thiamine0.1 mg
9%
Riboflavin (B2)0.2 mg
19%
Niacin12 mg
74%
Vitamin B60.4 mg
34%
Folate (B9)38 μg
10%
Vitamin B123 μg
135%
Pantothenic acid0.4 mg
8%
Choline52 mg
9%

Minerals

NutrientAmount% Daily Value
Calcium73 mg
7%
Iron3 mg
33%
Potassium404 mg
9%
Magnesium42 mg
10%
Phosphorus273 mg
39%
Zinc1 mg
11%
Copper0.2 mg
17%
Manganese0.1 mg
5%
Selenium86 μg
156%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine2 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0 μg—
Arginine2 g—
Aspartic acid3 g—
Beta carotene56 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0.2 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride40 μg—
Fructose0.1 g—
Galactose0.1 g—
Glucose0.1 g—
Glutamic acid5 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine3 g—
Lycopene0 μg—
Lysine3 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats0.3 g—
Phenylalanine1 g—
Polyunsaturated fats0.4 g—
Proline2 g—
Retinol25 μg—
Serine1 g—
Starch0 g—
Sucrose0 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.3 g—
Total omega 60 g—
Tryptophan0.4 g—
Tyrosine1 g—
Valine2 g—
Vitamin D20 μg—
Vitamin D31 μg—

Burning 171 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 32min
    Walking (3.5 mph)
  • 21min
    Cycling (moderate)
  • 14min
    Running (6 mph)
  • 24min
    Swimming laps

Common questions

How many calories are in Cottage Cheese and Black Bean Tuna Salad?

One serving of Cottage Cheese and Black Bean Tuna Salad (1 serving) has 171 calories, which works out to 77 calories per 100 g. That is about 8.6% of a 2,000-calorie day.

Is Cottage Cheese and Black Bean Tuna Salad high in protein?

Yes. It has 31 g of protein per serving, and 73% of its calories come from protein (18 g of protein per 100 calories).

Is Cottage Cheese and Black Bean Tuna Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 5 g of net carbs and 18% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Cottage Cheese and Black Bean Tuna Salad?

570 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Cottage Cheese and Black Bean Tuna Salad?

1.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

More recipes

View all