⏱ 12 min total

White Bean & Tuna Minty Salad

Name: White Bean & Tuna Minty Salad
Prep time: 12 min
Total time: 12 min
Yield: 1 serving
Ingredients: ¼ cup, chopped Onion; ¼ lemon yields Lemon juice; ½ can Light tuna; 1 cup White beans; ⅛ cup Spearmint; ⅛ tsp Black pepper; ¼ lemon Lemon zest; ¼ tsp Crushed red pepper flakes; ¼ dash Salt

Per 1 serving · 409 g · 9 ingredients

Calories

396

20%
of a 2,000 cal day

Protein
36g
35% of calories
Carbs
62g
61% of calories
Fat
1.8g
4% of calories

Portion

✓ Protein-dense
✓ Low fat
✓ Low saturated fat

At a glance

One serving of White Bean & Tuna Minty Salad (409 g) has 396 calories, with 36 g of protein, 62 g of carbohydrates and 1.8 g of fat. Most of its energy comes from carbs (61% of calories). It is high in protein (72% DV), dietary fiber (51% DV) and thiamine (24% DV).

Per 100 g

97cal

low energy density

Protein per 100 cal

9.1g

Net carbs

48g

carbs minus fiber

Fiber

14g

2.7 g sugar

High in

20%+ of the daily value

Protein72%
Dietary fiber51%
Thiamine24%
Niacin55%
Vitamin B638%
Folate (B9)49%

Good source of

10–19% of the daily value

Vitamin C10%
Vitamin E16%
Riboflavin (B2)13%
Pantothenic acid14%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 12 min

1
Sprinkle some of the lemon juice over the chopped onions while you prepare the other ingredients. This will take some of the edge off the onions.
2
Drain the oil from the tuna and put the tuna into a large bowl. Add the beans to the tuna and gently stir to combine. Add the onions, herbs, black pepper, lemon zest and lemon juice and mix to combine. Add red pepper flakes and mix. If the salad needs more acid, add a little more lemon juice. If the salad seems a little dry, add a little bit of olive oil. Add salt to taste.
3
Chill before serving. This salad will last several days in the fridge, tightly covered.
4
Recipe inspired by: http://www.simplyrecipes.com/recipes/white_bean_and_tuna_salad/

Vitamins & minerals

Amounts for 1 serving (409 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	37 μg	4%
Vitamin C	9 mg	10%
Vitamin D	1 μg	7%
Vitamin E	2 mg	16%
Vitamin K	8 μg	7%
Thiamine	0.3 mg	24%
Riboflavin (B2)	0.2 mg	13%
Niacin	9 mg	55%
Vitamin B6	0.5 mg	38%
Folate (B9)	196 μg	49%
Vitamin B12	2 μg	87%
Pantothenic acid	1 mg	14%
Choline	27 mg	5%

Minerals

Nutrient	Amount	% Daily Value
Calcium	239 mg	24%
Iron	11 mg	133%
Potassium	1,465 mg	31%
Magnesium	165 mg	39%
Phosphorus	373 mg	53%
Zinc	4 mg	34%
Copper	1 mg	77%
Manganese	2 mg	68%
Selenium	63 μg	114%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	2 g	—
Aspartic acid	4 g	—
Beta carotene	1 μg	—
Caffeine	0 mg	—
Cystine	0.4 g	—
Docosahexaenoic Acid (DHA)	0.2 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	16 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	5 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	0 g	—
Leucine	3 g	—
Lycopene	0 μg	—
Lysine	3 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	0.2 g	—
Phenylalanine	2 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	14 μg	—
Serine	2 g	—
Starch	0 g	—
Sucrose	0.5 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.2 g	—
Total omega 6	0 g	—
Tryptophan	0.4 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	1 μg	—

Burning 396 calories

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

75min
Walking (3.5 mph)
48min
Cycling (moderate)
33min
Running (6 mph)
56min
Swimming laps

Common questions

How many calories are in White Bean & Tuna Minty Salad?

One serving of White Bean & Tuna Minty Salad (1 serving) has 396 calories, which works out to 97 calories per 100 g. That is about 20% of a 2,000-calorie day.

Is White Bean & Tuna Minty Salad high in protein?

Yes. It has 36 g of protein per serving, and 35% of its calories come from protein (9.1 g of protein per 100 calories).

Is White Bean & Tuna Minty Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 48 g of net carbs and 61% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in White Bean & Tuna Minty Salad?

261 mg per serving.

How much sugar is in White Bean & Tuna Minty Salad?

2.7 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 (409 g)

Calories396

% Daily Value*

Total fat 1.8g	2%
Saturated fat 0.4g	2%
Trans fat 0g
Cholesterol 30mg	10%
Sodium 261mg	11%
Total carbohydrate 62g	22%
Dietary fiber 14g	51%
Total sugars 2.7g
Protein 36g

* 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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