⏱ 10 min totalTuna Spinach Salad
Per 1 serving · 149 g · 6 ingredients
of a 2,000 cal day
- Protein14g38% of calories
- Carbs3.9g11% of calories
- Fat8.4g51% of calories
- ✓ Protein-dense
At a glance
One serving of Tuna Spinach Salad (149 g) has 144 calories, with 14 g of protein, 3.9 g of carbohydrates and 8.4 g of fat. Most of its energy comes from fat (51% of calories). It is high in protein (28% DV), Vitamin A (27% DV) and Vitamin K (126% DV). Keep an eye on sodium and saturated fat, which provide 21% and 25% of the daily value.
High in
20%+ of the daily value
- Protein28%
- Vitamin A27%
- Vitamin K126%
- Niacin22%
- Vitamin B1248%
- Calcium25%
Good source of
10–19% of the daily value
- Vitamin C19%
- Riboflavin (B2)16%
- Vitamin B616%
- Folate (B9)18%
- Magnesium11%
- Zinc14%
Watch
20%+ of the daily value
- Sodium21%
- Saturated fat25%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Chop all ingredients and drain the tuna can.
- 2
Place all ingredients in bowl.
- 3
Season with salt and pepper as desired. Enjoy!
Vitamins & minerals
Amounts for 1 serving (149 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 240 μg | 27% |
| Vitamin C | 17 mg | 19% |
| Vitamin D | 0.5 μg | 3% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 151 μg | 126% |
| Thiamine | 0.1 mg | 7% |
| Riboflavin (B2) | 0.2 mg | 16% |
| Niacin | 3 mg | 22% |
| Vitamin B6 | 0.2 mg | 16% |
| Folate (B9) | 73 μg | 18% |
| Vitamin B12 | 1 μg | 48% |
| Pantothenic acid | 0.2 mg | 4% |
| Choline | 23 mg | 4% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 248 mg | 25% |
| Iron | 2 mg | 20% |
| Potassium | 419 mg | 9% |
| Magnesium | 46 mg | 11% |
| Phosphorus | 221 mg | 32% |
| Zinc | 2 mg | 14% |
| Copper | 0.1 mg | 12% |
| Manganese | 0.4 mg | 16% |
| Selenium | 24 μg | 44% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 62 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 1,967 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 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 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.5 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 1,582 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 0.4 g | — |
| Proline | 1 g | — |
| Retinol | 73 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.5 μg | — |
Burning 144 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 27minWalking (3.5 mph)
- 17minCycling (moderate)
- 12minRunning (6 mph)
- 20minSwimming laps
Common questions
How many calories are in Tuna Spinach Salad?
One serving of Tuna Spinach Salad (1 serving) has 144 calories, which works out to 97 calories per 100 g. That is about 7.2% of a 2,000-calorie day.
Is Tuna Spinach Salad high in protein?
Yes. It has 14 g of protein per serving, and 38% of its calories come from protein (9.7 g of protein per 100 calories).
Is Tuna Spinach Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 3 g of net carbs and 11% 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 Spinach Salad?
482 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Tuna Spinach Salad?
2.1 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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