⏱ 30 min total

Tuna Nicoise

Name: Tuna Nicoise
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 1 serving
Ingredients: 2 tbsp Lentils; ½ extra large Egg; 1 ¼ oz Green beans; ¼ tbsp Coconut oil; 5 ⅓ oz, boneless Yellowfin tuna; 2 ½ cup Spinach; 2 tbsp Sun-dried tomatoes; ½ tbsp Olive oil; 1 tsp Balsamic vinegar; ⅓ oz (14 halves) English walnuts

Per 1 serving · 345 g · 10 ingredients

Calories

491

25%
of a 2,000 cal day

Protein
52g
42% of calories
Carbs
27g
21% of calories
Fat
20g
37% of calories

Portion

✓ Protein-dense

At a glance

One serving of Tuna Nicoise (345 g) has 491 calories, with 52 g of protein, 27 g of carbohydrates and 20 g of fat. Most of its energy comes from protein (42% of calories). It is high in protein (103% DV), dietary fiber (24% DV) and Vitamin A (49% DV). Keep an eye on saturated fat and cholesterol, which provide 29% and 54% of the daily value.

Per 100 g

142cal

low energy density

Protein per 100 cal

11g

Net carbs

20g

carbs minus fiber

Fiber

6.6g

5.6 g sugar

High in

20%+ of the daily value

Protein103%
Dietary fiber24%
Vitamin A49%
Vitamin C32%
Vitamin D21%
Vitamin E23%

Good source of

10–19% of the daily value

Calcium14%

Watch

20%+ of the daily value

Saturated fat29%
Cholesterol54%

Ingredients

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

Directions

Prep 15 minCook 15 min

1
Cook the lentils according to the package directions until tender; drain well and set aside to cool slightly.
2
Bring a medium saucepan of water to a gentle boil. Lower in the egg and cook for 8 minutes; add the green beans and blanch for 1 minute more.
3
While the egg cooks, heat the coconut oil in a skillet over medium-high heat. Sear the tuna for 1 minute per side for rare or 2 minutes per side for medium; season and let rest.
4
Drain the egg and beans; cool under cold water until easy to handle. Peel the egg and halve it. In a bowl, combine spinach, lentils, green beans, sun-dried tomatoes, walnuts, olive oil, and balsamic; season with salt and pepper and toss gently.
5
Transfer the salad to a plate and top with the sliced tuna and the egg halves. Serve immediately.

Vitamins & minerals

Amounts for 1 serving (345 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	440 μg	49%
Vitamin C	29 mg	32%
Vitamin D	3 μg	21%
Vitamin E	3 mg	23%
Vitamin K	376 μg	313%
Thiamine	1 mg	46%
Riboflavin (B2)	1 mg	42%
Niacin	30 mg	188%
Vitamin B6	2 mg	141%
Folate (B9)	302 μg	76%
Vitamin B12	3 μg	141%
Pantothenic acid	2 mg	33%
Choline	234 mg	43%

Minerals

Nutrient	Amount	% Daily Value
Calcium	136 mg	14%
Iron	7 mg	82%
Potassium	1,641 mg	35%
Magnesium	164 mg	39%
Phosphorus	651 mg	93%
Zinc	3 mg	24%
Copper	1 mg	73%
Manganese	2 mg	66%
Selenium	147 μg	268%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	3 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	24 μg	—
Arginine	3 g	—
Aspartic acid	5 g	—
Beta carotene	4,396 μg	—
Caffeine	0 mg	—
Cystine	1 g	—
Docosahexaenoic Acid (DHA)	0.1 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	7 μg	—
Fructose	1 g	—
Galactose	0.1 g	—
Glucose	1 g	—
Glutamic acid	8 g	—
Glycine	2 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	0 g	—
Leucine	4 g	—
Lycopene	3,103 μg	—
Lysine	4 g	—
Maltose	0.1 g	—
Methionine	1 g	—
Monounsaturated fats	7 g	—
Phenylalanine	2 g	—
Polyunsaturated fats	6 g	—
Proline	2 g	—
Retinol	72 μg	—
Serine	2 g	—
Starch	12 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	2 g	—
Total omega 3	1 g	—
Total omega 6	4 g	—
Tryptophan	1 g	—
Tyrosine	2 g	—
Valine	3 g	—
Vitamin D2	0 μg	—
Vitamin D3	3 μg	—

Burning 491 calories

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

93min
Walking (3.5 mph)
59min
Cycling (moderate)
41min
Running (6 mph)
69min
Swimming laps

Common questions

How many calories are in Tuna Nicoise?

One serving of Tuna Nicoise (1 serving) has 491 calories, which works out to 142 calories per 100 g. That is about 25% of a 2,000-calorie day.

Is Tuna Nicoise high in protein?

Yes. It has 52 g of protein per serving, and 42% of its calories come from protein (11 g of protein per 100 calories).

Is Tuna Nicoise keto-friendly?

It is hard to fit into a strict keto diet. One serving has 20 g of net carbs and 21% 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 Nicoise?

189 mg per serving.

How much sugar is in Tuna Nicoise?

5.6 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 (345 g)

Calories491

% Daily Value*

Total fat 20g	26%
Saturated fat 5.7g	29%
Trans fat 0g
Cholesterol 163mg	54%
Sodium 189mg	8%
Total carbohydrate 27g	10%
Dietary fiber 6.6g	24%
Total sugars 5.6g
Protein 52g

* 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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