⏱ 10 min totalMediterranean Tuna Salad
Per 1 serving · 448 g · 10 ingredients
of a 2,000 cal day
- Protein32g44% of calories
- Carbs16g22% of calories
- Fat11g34% of calories
- ✓ Protein-dense
At a glance
One serving of Mediterranean Tuna Salad (448 g) has 283 calories, with 32 g of protein, 16 g of carbohydrates and 11 g of fat. Most of its energy comes from protein (44% of calories). It is high in protein (64% DV), Vitamin C (124% DV) and Vitamin E (20% DV). Keep an eye on sodium and cholesterol, which provide 54% and 20% of the daily value.
High in
20%+ of the daily value
- Protein64%
- Vitamin C124%
- Vitamin E20%
- Vitamin K31%
- Riboflavin (B2)28%
- Niacin98%
Good source of
10–19% of the daily value
- Dietary fiber14%
- Vitamin A19%
- Vitamin D12%
- Thiamine15%
- Folate (B9)17%
- Choline11%
Watch
20%+ of the daily value
- Sodium54%
- Cholesterol20%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ large (2-1/4 per pound, approx 3-3/4" lo Red bell pepper
½ shallot (medium) Shallots
½ cucumber Cucumber
5 oz Light tuna
1 ½ tbsp, drained Capers
1 tbsp Apple cider vinegar
½ tbsp Olive oil
½ tbsp Dijon mustard- 🥄⅛ tsp Salt
¹⁄₁₆ cup, crumbled Feta cheese
Directions
- 1
Finely dice the red pepper, mince the shallot, and chop the cucumber.
- 2
Drain the tuna and place it in a medium bowl, mashing lightly with a fork. Add the chopped vegetables, capers, cider vinegar, olive oil, Dijon mustard, feta, and salt. Stir to combine, and serve.
Vitamins & minerals
Amounts for 1 serving (448 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 173 μg | 19% |
| Vitamin C | 111 mg | 124% |
| Vitamin D | 2 μg | 12% |
| Vitamin E | 3 mg | 20% |
| Vitamin K | 37 μg | 31% |
| Thiamine | 0.2 mg | 15% |
| Riboflavin (B2) | 0.4 mg | 28% |
| Niacin | 16 mg | 98% |
| Vitamin B6 | 1 mg | 66% |
| Folate (B9) | 68 μg | 17% |
| Vitamin B12 | 4 μg | 159% |
| Pantothenic acid | 1 mg | 21% |
| Choline | 62 mg | 11% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 119 mg | 12% |
| Iron | 4 mg | 48% |
| Potassium | 752 mg | 16% |
| Magnesium | 77 mg | 18% |
| Phosphorus | 309 mg | 44% |
| Zinc | 2 mg | 18% |
| Copper | 0.2 mg | 20% |
| Manganese | 0.4 mg | 18% |
| Selenium | 105 μg | 191% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 33 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 1,412 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 | 28 μg | — |
| Fructose | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 36 μg | — |
| Serine | 1 g | — |
| Starch | 1 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.3 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 283 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 54minWalking (3.5 mph)
- 34minCycling (moderate)
- 24minRunning (6 mph)
- 40minSwimming laps
Common questions
How many calories are in Mediterranean Tuna Salad?
One serving of Mediterranean Tuna Salad (1 serving) has 283 calories, which works out to 63 calories per 100 g. That is about 14% of a 2,000-calorie day.
Is Mediterranean Tuna Salad high in protein?
Yes. It has 32 g of protein per serving, and 44% of its calories come from protein (11 g of protein per 100 calories).
Is Mediterranean Tuna Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 12 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 Mediterranean Tuna Salad?
1234 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Mediterranean Tuna Salad?
8.1 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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