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Tuna salad
Meals & Restaurant Food

Tuna salad nutrition facts

Per 1 cup ยท 205 g

Calories
383
19%
of a 2,000 cal day
  • Protein
    33g
    35% of calories
  • Carbs
    19g
    20% of calories
  • Fat
    19g
    45% of calories
Portion
  • โœ“ Protein-dense

At a glance

One serving of Tuna salad (1 cup, 205 g) has 383 calories, with 33 g of protein, 19 g of carbohydrates and 19 g of fat. Most of its energy comes from fat (45% of calories). It is high in protein (66% DV), niacin (86% DV) and Vitamin B12 (102% DV). Keep an eye on sodium, which provides 36% of the daily value.

Per 100 g
187cal
medium energy density
Protein per 100 cal
8.6g
Net carbs
19g
carbs minus fiber
Fiber
0g

High in

20%+ of the daily value

  • Protein66%
  • Niacin86%
  • Vitamin B12102%
  • Iron26%
  • Phosphorus52%
  • Copper33%

Good source of

10โ€“19% of the daily value

  • Riboflavin (B2)11%
  • Vitamin B613%
  • Pantothenic acid11%
  • Zinc10%

Watch

20%+ of the daily value

  • Sodium36%

Vitamins & minerals

Amounts for 1 cup (205 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A49 ฮผg
5%
Vitamin C5 mg
5%
Thiamine0.1 mg
5%
Riboflavin (B2)0.1 mg
11%
Niacin14 mg
86%
Vitamin B60.2 mg
13%
Folate (B9)16 ฮผg
4%
Vitamin B122 ฮผg
102%
Pantothenic acid1 mg
11%

Minerals

NutrientAmount% Daily Value
Calcium35 mg
3%
Iron2 mg
26%
Potassium365 mg
8%
Magnesium39 mg
9%
Phosphorus365 mg
52%
Zinc1 mg
10%
Copper0.3 mg
33%
Manganese0.1 mg
4%
Selenium84 ฮผg
154%
Full breakdown ยท 25 more nutrients
NutrientAmount% Daily Value
Alanine2 gโ€”
Arginine2 gโ€”
Aspartic acid3 gโ€”
Cystine0.4 gโ€”
Docosahexaenoic Acid (DHA)0.1 gโ€”
Eicosapentaenoic Acid (EPA)0 gโ€”
Glutamic acid5 gโ€”
Glycine2 gโ€”
Histidine1 gโ€”
Isoleucine2 gโ€”
Leucine3 gโ€”
Lysine3 gโ€”
Methionine1 gโ€”
Monounsaturated fats6 gโ€”
Phenylalanine1 gโ€”
Polyunsaturated fats8 gโ€”
Proline1 gโ€”
Retinol45 ฮผgโ€”
Serine1 gโ€”
Threonine1 gโ€”
Total omega 30.1 gโ€”
Total omega 60 gโ€”
Tryptophan0.4 gโ€”
Tyrosine1 gโ€”
Valine2 gโ€”

How it compares

Calories per 100 g, so different serving sizes compare fairly.

Similar foods

Burning 383 calories

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

  • 73min
    Walking (3.5 mph)
  • 46min
    Cycling (moderate)
  • 32min
    Running (6 mph)
  • 54min
    Swimming laps

Common questions

How many calories are in Tuna salad?

One serving of Tuna salad (1 cup) has 383 calories, which works out to 187 calories per 100 g. That is about 19% of a 2,000-calorie day.

Is Tuna salad high in protein?

Yes. It has 33 g of protein per serving, and 35% of its calories come from protein (8.6 g of protein per 100 calories).

Is Tuna salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 19 g of net carbs and 20% of its calories come from carbohydrates, while most keto plans cap net carbs at 20โ€“50 g per day.

How much sodium is in Tuna salad?

824 mg per serving, which is high (20% or more of the 2,300 mg daily value).

Recipes with tuna salad

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