⏱ 20 min total

Grilled Veggie Salad with Tuna

Name: Grilled Veggie Salad with Tuna
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 1 serving
Ingredients: ½ tbsp Spearmint; ¼ lemon yields Lemon juice; ¼ lemon Lemon zest; ¼ clove Garlic; ½ tbsp Olive oil; ¼ dash Salt; ¼ dash Black pepper; ¼ lb Asparagus; ½ medium Zucchini; ⅛ cup Pistachios; ¼ can Light tuna

Per 1 serving · 291 g · 11 ingredients

Calories

227

11%
of a 2,000 cal day

Protein
15g
24% of calories
Carbs
13g
22% of calories
Fat
15g
54% of calories

Portion

At a glance

One serving of Grilled Veggie Salad with Tuna (291 g) has 227 calories, with 15 g of protein, 13 g of carbohydrates and 15 g of fat. Most of its energy comes from fat (54% of calories). It is high in protein (30% DV), Vitamin C (33% DV) and Vitamin K (46% DV).

Per 100 g

78cal

low energy density

Protein per 100 cal

6.6g

Net carbs

carbs minus fiber

Fiber

5.2g

6 g sugar

High in

20%+ of the daily value

Protein30%
Vitamin C33%
Vitamin K46%
Thiamine32%
Riboflavin (B2)22%
Niacin37%

Good source of

10–19% of the daily value

Dietary fiber19%
Vitamin E19%
Pantothenic acid14%
Potassium16%
Magnesium15%
Zinc15%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 10 minCook 10 min

1
Blend the mint, lemon juice, lemon zest, garlic, half of the olive oil, and a pinch of salt and pepper until smooth; set aside.
2
Trim asparagus ends. Slice zucchini into 1/2-inch rounds. Toss both with the remaining olive oil, salt, and pepper.
3
Heat a grill pan over medium-high until hot. Grill zucchini about 3 minutes per side and asparagus about 2 minutes per side, until lightly charred and tender-crisp.
4
Transfer warm vegetables to a bowl and toss gently with the dressing.
5
Divide among plates, top with drained tuna and chopped pistachios, and finish with a pinch of salt and pepper to taste.

Vitamins & minerals

Amounts for 1 serving (291 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	69 μg	8%
Vitamin C	30 mg	33%
Vitamin D	0.5 μg	3%
Vitamin E	3 mg	19%
Vitamin K	56 μg	46%
Thiamine	0.4 mg	32%
Riboflavin (B2)	0.3 mg	22%
Niacin	6 mg	37%
Vitamin B6	1 mg	52%
Folate (B9)	97 μg	24%
Vitamin B12	1 μg	44%
Pantothenic acid	1 mg	14%
Choline	40 mg	7%

Minerals

Nutrient	Amount	% Daily Value
Calcium	74 mg	7%
Iron	4 mg	55%
Potassium	747 mg	16%
Magnesium	64 mg	15%
Phosphorus	233 mg	33%
Zinc	2 mg	15%
Copper	0.5 mg	55%
Manganese	1 mg	24%
Selenium	33 μg	60%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	10 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	665 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0.1 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	8 μg	—
Fructose	3 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	2 g	—
Glycine	1 g	—
Histidine	0.4 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.3 g	—
Monounsaturated fats	9 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	3 g	—
Proline	0.5 g	—
Retinol	7 μg	—
Serine	1 g	—
Starch	0.3 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.1 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.4 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.5 μg	—

Burning 227 calories

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

43min
Walking (3.5 mph)
27min
Cycling (moderate)
19min
Running (6 mph)
32min
Swimming laps

Common questions

How many calories are in Grilled Veggie Salad with Tuna?

One serving of Grilled Veggie Salad with Tuna (1 serving) has 227 calories, which works out to 78 calories per 100 g. That is about 11% of a 2,000-calorie day.

Is Grilled Veggie Salad with Tuna high in protein?

It provides a solid 15 g of protein per serving (30% of the 50 g daily value), but protein supplies only 24% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Grilled Veggie Salad with Tuna keto-friendly?

It is hard to fit into a strict keto diet. One serving has 8 g of net carbs and 22% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Grilled Veggie Salad with Tuna?

152 mg per serving.

How much sugar is in Grilled Veggie Salad with Tuna?

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

Nutrition Facts

Serving size1 serving (291 g)

Calories227

% Daily Value*

Total fat 15g	19%
Saturated fat 2g	10%
Trans fat 0g
Cholesterol 15mg	5%
Sodium 152mg	7%
Total carbohydrate 13g	5%
Dietary fiber 5.2g	19%
Total sugars 6g
Protein 15g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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