⏱ 10 min totalItalian Tuna Tomato Salad
Per 1 serving · 476 g · 9 ingredients
of a 2,000 cal day
- Protein35g33% of calories
- Carbs15g14% of calories
- Fat25g52% of calories
- ✓ Protein-dense
At a glance
One serving of Italian Tuna Tomato Salad (476 g) has 408 calories, with 35 g of protein, 15 g of carbohydrates and 25 g of fat. Most of its energy comes from fat (52% of calories). It is high in protein (70% DV), Vitamin A (23% DV) and Vitamin C (116% DV). Keep an eye on sodium and cholesterol, which provide 32% and 20% of the daily value.
High in
20%+ of the daily value
- Protein70%
- Vitamin A23%
- Vitamin C116%
- Vitamin E40%
- Vitamin K29%
- Niacin116%
Good source of
10–19% of the daily value
- Dietary fiber16%
- Vitamin D13%
- Thiamine12%
- Riboflavin (B2)18%
- Folate (B9)17%
- Pantothenic acid12%
Watch
20%+ of the daily value
- Sodium32%
- Cholesterol20%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ medium Onion
1 large whole Tomatoes
1 ½ leaf, whole Basil
½ tbsp, drained Capers
1 ½ tbsp Olive oil
1 can Light tuna
½ medium Red bell pepper
1 clove Garlic
5 olive Green olives
Directions
- 1
In a bowl, combine the red onion, garlic, and capers.
- 2
Let the mixture rest for 5 minutes.
- 3
Drain the tuna and add it to the bowl, breaking it up with a fork.
- 4
Add the tomatoes, olives, olive oil, and basil to the bowl.
- 5
Season with salt and pepper to taste and mix to combine. Divide mixture among the bell pepper halves.
- 6
Serve immediately.
Vitamins & minerals
Amounts for 1 serving (476 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 203 μg | 23% |
| Vitamin C | 104 mg | 116% |
| Vitamin D | 2 μg | 13% |
| Vitamin E | 6 mg | 40% |
| Vitamin K | 34 μg | 29% |
| Thiamine | 0.1 mg | 12% |
| Riboflavin (B2) | 0.2 mg | 18% |
| Niacin | 19 mg | 116% |
| Vitamin B6 | 1 mg | 73% |
| Folate (B9) | 69 μg | 17% |
| Vitamin B12 | 4 μg | 175% |
| Pantothenic acid | 1 mg | 12% |
| Choline | 69 mg | 12% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 72 mg | 7% |
| Iron | 4 mg | 47% |
| Potassium | 914 mg | 19% |
| Magnesium | 72 mg | 17% |
| Phosphorus | 302 mg | 43% |
| Zinc | 2 mg | 15% |
| Copper | 0.2 mg | 21% |
| Manganese | 0.4 mg | 17% |
| Selenium | 117 μg | 213% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 196 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 1,842 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0.3 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 35 μg | — |
| Fructose | 4 g | — |
| Galactose | 0 g | — |
| Glucose | 4 g | — |
| Glutamic acid | 6 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 4,683 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 17 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 28 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.4 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 408 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 78minWalking (3.5 mph)
- 49minCycling (moderate)
- 34minRunning (6 mph)
- 57minSwimming laps
Common questions
How many calories are in Italian Tuna Tomato Salad?
One serving of Italian Tuna Tomato Salad (1 serving) has 408 calories, which works out to 86 calories per 100 g. That is about 20% of a 2,000-calorie day.
Is Italian Tuna Tomato Salad high in protein?
Yes. It has 35 g of protein per serving, and 33% of its calories come from protein (8.6 g of protein per 100 calories).
Is Italian Tuna Tomato Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 10 g of net carbs and 14% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Italian Tuna Tomato Salad?
737 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Italian Tuna Tomato Salad?
8.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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