⏱ 5 min total

Tuna & White Bean Salad

Name: Tuna & White Bean Salad
Prep time: 5 min
Total time: 5 min
Yield: 1 serving
Ingredients: ¾ cup White beans; ½ can Light tuna; 1 medium Scallions; ½ tbsp Lemon juice; ½ tbsp Olive oil; ¼ tsp Salt; ¼ tsp Black pepper

Per 1 serving · 310 g · 7 ingredients

Calories

362

18%
of a 2,000 cal day

Protein
31g
33% of calories
Carbs
44g
47% of calories
Fat
8.2g
20% of calories

Portion

✓ Protein-dense

At a glance

One serving of Tuna & White Bean Salad (310 g) has 362 calories, with 31 g of protein, 44 g of carbohydrates and 8.2 g of fat. Most of its energy comes from carbs (47% of calories). It is high in protein (61% DV), dietary fiber (36% DV) and Vitamin K (35% DV). Keep an eye on sodium, which provides 35% of the daily value.

Per 100 g

117cal

low energy density

Protein per 100 cal

8.5g

Net carbs

34g

carbs minus fiber

Fiber

10g

1.1 g sugar

High in

20%+ of the daily value

Protein61%
Dietary fiber36%
Vitamin K35%
Niacin54%
Vitamin B631%
Folate (B9)36%

Good source of

10–19% of the daily value

Vitamin E19%
Thiamine18%
Riboflavin (B2)10%
Pantothenic acid10%
Calcium17%

Watch

20%+ of the daily value

Sodium35%

Ingredients

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

Directions

Prep 5 min

1
Rinse the white beans in a colander and let them drain.
2
Drain the tuna and combine it with the beans in a bowl. Thinly slice the green onions and add them to the bowl.
3
Add olive oil, lemon juice, salt, and pepper to the bowl. Stir to combine, then taste and adjust seasoning as needed. Serve.

Vitamins & minerals

Amounts for 1 serving (310 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	22 μg	2%
Vitamin C	6 mg	6%
Vitamin D	1 μg	7%
Vitamin E	3 mg	19%
Vitamin K	42 μg	35%
Thiamine	0.2 mg	18%
Riboflavin (B2)	0.1 mg	10%
Niacin	9 mg	54%
Vitamin B6	0.4 mg	31%
Folate (B9)	142 μg	36%
Vitamin B12	2 μg	88%
Pantothenic acid	0.5 mg	10%
Choline	26 mg	5%

Minerals

Nutrient	Amount	% Daily Value
Calcium	171 mg	17%
Iron	8 mg	94%
Potassium	1,096 mg	23%
Magnesium	124 mg	29%
Phosphorus	300 mg	43%
Zinc	3 mg	26%
Copper	0.5 mg	55%
Manganese	1 mg	50%
Selenium	61 μg	112%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0.1 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	91 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0.2 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	16 μg	—
Fructose	0.1 g	—
Galactose	0 g	—
Glucose	0.1 g	—
Glutamic acid	5 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	0.1 μg	—
Lysine	2 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	5 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	14 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.2 g	—
Total omega 6	0 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	1 μg	—

Burning 362 calories

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

69min
Walking (3.5 mph)
44min
Cycling (moderate)
30min
Running (6 mph)
51min
Swimming laps

Common questions

How many calories are in Tuna & White Bean Salad?

One serving of Tuna & White Bean Salad (1 serving) has 362 calories, which works out to 117 calories per 100 g. That is about 18% of a 2,000-calorie day.

Is Tuna & White Bean Salad high in protein?

Yes. It has 31 g of protein per serving, and 33% of its calories come from protein (8.5 g of protein per 100 calories).

Is Tuna & White Bean Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 34 g of net carbs and 47% 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 & White Bean Salad?

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

How much sugar is in Tuna & White Bean 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.

Nutrition Facts

Serving size1 serving (310 g)

Calories362

% Daily Value*

Total fat 8.2g	11%
Saturated fat 1.3g	6%
Trans fat 0g
Cholesterol 30mg	10%
Sodium 798mg	35%
Total carbohydrate 44g	16%
Dietary fiber 10g	36%
Total sugars 1.1g
Protein 31g

* 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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