⏱ 5 min totalTuna and Avocado Salad
Per 1 serving · 344 g · 6 ingredients
of a 2,000 cal day
- Protein35g42% of calories
- Carbs11g13% of calories
- Fat17g45% of calories
- ✓ Protein-dense
At a glance
One serving of Tuna and Avocado Salad (344 g) has 315 calories, with 35 g of protein, 11 g of carbohydrates and 17 g of fat. Most of its energy comes from fat (45% of calories). It is high in protein (70% DV), dietary fiber (27% DV) and Vitamin E (20% DV). Keep an eye on sodium and cholesterol, which provide 25% and 20% of the daily value.
High in
20%+ of the daily value
- Protein70%
- Dietary fiber27%
- Vitamin E20%
- Vitamin K86%
- Riboflavin (B2)24%
- Niacin117%
Good source of
10–19% of the daily value
- Vitamin A17%
- Vitamin C19%
- Vitamin D13%
- Thiamine11%
- Choline13%
- Magnesium18%
Watch
20%+ of the daily value
- Sodium25%
- Cholesterol20%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
3 sprigs Cilantro
1 can Light tuna
½ fruit Avocado
¼ lime yields Lime juice- 🥄1 dash Salt
4 leaf, large Butterhead lettuce
Directions
- 1
Chop the cilantro. In a bowl, combine the tuna, avocado, cilantro, lime juice, and salt. Mix well.
- 2
Arrange the lettuce leaves on a plate and serve the tuna salad on top.
Vitamins & minerals
Amounts for 1 serving (344 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 157 μg | 17% |
| Vitamin C | 17 mg | 19% |
| Vitamin D | 2 μg | 13% |
| Vitamin E | 3 mg | 20% |
| Vitamin K | 104 μg | 86% |
| Thiamine | 0.1 mg | 11% |
| Riboflavin (B2) | 0.3 mg | 24% |
| Niacin | 19 mg | 117% |
| Vitamin B6 | 1 mg | 63% |
| Folate (B9) | 137 μg | 34% |
| Vitamin B12 | 4 μg | 175% |
| Pantothenic acid | 2 mg | 36% |
| Choline | 69 mg | 13% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 67 mg | 7% |
| Iron | 4 mg | 51% |
| Potassium | 973 mg | 21% |
| Magnesium | 78 mg | 18% |
| Phosphorus | 306 mg | 44% |
| Zinc | 2 mg | 17% |
| Copper | 0.3 mg | 31% |
| Manganese | 0.3 mg | 13% |
| Selenium | 117 μg | 213% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 27 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 1,520 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0.3 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 38 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 10 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 28 μg | — |
| Serine | 1 g | — |
| Starch | 0.1 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.5 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 315 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 60minWalking (3.5 mph)
- 38minCycling (moderate)
- 26minRunning (6 mph)
- 44minSwimming laps
Common questions
How many calories are in Tuna and Avocado Salad?
One serving of Tuna and Avocado Salad (1 serving) has 315 calories, which works out to 92 calories per 100 g. That is about 16% of a 2,000-calorie day.
Is Tuna and Avocado Salad high in protein?
Yes. It has 35 g of protein per serving, and 42% of its calories come from protein (11 g of protein per 100 calories).
Is Tuna and Avocado Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 4 g of net carbs and 13% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Tuna and Avocado Salad?
576 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Tuna and Avocado Salad?
1.4 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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