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Tuna Salad⏱ 5 min total
Recipes

Tuna Salad

Per 1 serving · 203 g · 4 ingredients

Calories
237
12%
of a 2,000 cal day
  • Protein
    18g
    29% of calories
  • Carbs
    10g
    16% of calories
  • Fat
    16g
    55% of calories
Portion

At a glance

One serving of Tuna Salad (203 g) has 237 calories, with 18 g of protein, 10 g of carbohydrates and 16 g of fat. Most of its energy comes from fat (55% of calories). It is high in protein (37% DV), dietary fiber (25% DV) and Vitamin K (39% DV).

Per 100 g
117cal
low energy density
Protein per 100 cal
7.7g
Net carbs
3g
carbs minus fiber
Fiber
7.1g
1.1 g sugar

High in

20%+ of the daily value

  • Protein37%
  • Dietary fiber25%
  • Vitamin K39%
  • Niacin64%
  • Vitamin B641%
  • Folate (B9)24%

Good source of

10–19% of the daily value

  • Vitamin C17%
  • Vitamin E16%
  • Riboflavin (B2)14%
  • Potassium14%
  • Magnesium12%
  • Zinc11%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 5 min
  1. 1

    In a bowl, mix and mash the tuna, avocado, lemon juice, and chopped green onions. Season with salt, pepper, and garlic powder to taste.

Vitamins & minerals

Amounts for 1 serving (203 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A27 μg
3%
Vitamin C15 mg
17%
Vitamin D1 μg
7%
Vitamin E2 mg
16%
Vitamin K47 μg
39%
Thiamine0.1 mg
7%
Riboflavin (B2)0.2 mg
14%
Niacin10 mg
64%
Vitamin B61 mg
41%
Folate (B9)94 μg
24%
Vitamin B122 μg
88%
Pantothenic acid2 mg
30%
Choline40 mg
7%

Minerals

NutrientAmount% Daily Value
Calcium36 mg
4%
Iron2 mg
26%
Potassium677 mg
14%
Magnesium51 mg
12%
Phosphorus172 mg
25%
Zinc1 mg
11%
Copper0.2 mg
27%
Manganese0.2 mg
8%
Selenium59 μg
107%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene24 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene137 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0.2 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride22 μg—
Fructose0.2 g—
Galactose0.1 g—
Glucose0.4 g—
Glutamic acid3 g—
Glycine1 g—
Histidine0.5 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene0 μg—
Lysine2 g—
Maltose0 g—
Methionine0.5 g—
Monounsaturated fats10 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol14 μg—
Serine1 g—
Starch0.1 g—
Sucrose0.1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.3 g—
Total omega 60 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D31 μg—

Burning 237 calories

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

  • 45min
    Walking (3.5 mph)
  • 28min
    Cycling (moderate)
  • 20min
    Running (6 mph)
  • 33min
    Swimming laps

Common questions

How many calories are in Tuna Salad?

One serving of Tuna Salad (1 serving) has 237 calories, which works out to 117 calories per 100 g. That is about 12% of a 2,000-calorie day.

Is Tuna Salad high in protein?

It provides a solid 18 g of protein per serving (37% of the 50 g daily value), but protein supplies only 29% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Tuna Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 3 g of net carbs and 16% 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 Salad?

213 mg per serving.

How much sugar is in Tuna Salad?

1.1 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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