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4-grain tuna salad Calories
High-protein tuna salad with four grains
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of 4-grain tuna salad (220 g) has 220 calories. That works out to 100 calories per 100 g. It contains 13.8 g of carbs, 22 g of protein, 11 g of fat and 2.8 g of fiber. Its 2.4 µg of B12 covers 101% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
4-grain tuna salad Nutrition Facts
Selected: 1 serving (medium) · 220 g
220
KCAL / 220G
Carbs
13.8g
· 5% DV
Protein
22g
· 44% DV
Fat
11g
· 14% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 23% · Protein 36% · Fat 41%
4-grain tuna salad nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 220 kcal | |
| Total fat | 11 g | 14% |
| Saturated fat | 1.98 g | 10% |
| Trans fat | 0 g | |
| Sodium | 616 mg | 27% |
| Total carbohydrate | 13.8 g | 5% |
| Fiber | 2.8 g | 10% |
| Protein | 22 g | 44% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of 4-grain tuna salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 220 kcal |
| 100 g | 100 g | 100 kcal |
| 1 piece (half) | 110 g | 110 kcal |
| 1 serving (small) | 160 g | 160 kcal |
| 1 cup (medium) | 180 g | 180 kcal |
| 1 pack (medium) | 250 g | 250 kcal |
| 1 serving (large) | 300 g | 300 kcal |
| 2 cup (double) | 360 g | 360 kcal |
Calculated from 100 calories per 100 g.
Frequently Asked Questions About 4-grain tuna salad
What grains are in 4-grain tuna salad?
There is no universal grain blend for 4-grain tuna salad; the grains vary by product. The phrase “4-grain” does not identify them, so look at the ingredient list on the package to see which grains that particular salad contains.
Can you eat 4-grain tuna salad cold?
Yes, 4-grain tuna salad sold as a ready-to-eat product can usually be eaten cold straight from the package. Follow any serving or heating directions printed on the package, especially if the product is not labeled ready to eat.
How is 4-grain tuna salad different from regular tuna salad?
4-grain tuna salad includes a mixture of grains alongside tuna, while many classic tuna salads are mainly tuna mixed with a dressing and other additions. The grains give this version a more substantial, textured base.
How do you make 4-grain tuna salad at home?
Combine cooked, cooled grains with drained tuna to make 4-grain tuna salad at home. Add lemon juice, olive oil, herbs, or chopped vegetables to taste, and mix only after the grains have cooled so the tuna stays flaky.
How long does 4-grain tuna salad last after opening?
Keep opened 4-grain tuna salad covered in the refrigerator and follow the package’s storage and use-by instructions. Don’t leave it sitting at room temperature for an extended period, and discard it if its smell or appearance changes.
Can you freeze 4-grain tuna salad?
Freezing 4-grain tuna salad is usually not recommended because thawing can make the grains or dressing watery and the tuna dry. For the best texture, refrigerate leftovers as directed and eat them within the time stated on the package.
Is 4-grain tuna salad a healthy meal?
4-grain tuna salad can be a convenient meal, combining tuna with grains in one dish. The overall meal also depends on the dressing and what you serve with it; add vegetables or a side salad for more variety.
Is 4-grain tuna salad good for meal prep?
Yes, 4-grain tuna salad can work for meal prep if you keep it chilled. Portion it into sealed containers and add delicate herbs or crunchy toppings just before eating so they are less likely to become limp.
What can you serve with 4-grain tuna salad?
Serve 4-grain tuna salad with leafy greens, sliced vegetables, or a piece of bread for a simple lunch. A squeeze of lemon or fresh herbs can brighten the flavor without changing the salad’s grain-and-tuna base.
Can you eat 4-grain tuna salad during pregnancy?
Yes, but tuna contains mercury, and recommended intake depends on the type and amount of tuna. Keep the salad properly refrigerated, and ask your doctor or dietitian how it fits your pregnancy guidance.
4-grain tuna salad Vitamins & Minerals
Vitamins
B12
2.42µg · 101% DV
B3
9.24mg · 58% DV
Vitamin K
39.6µg · 33% DV
B6
0.4mg · 24% DV
Minerals
Selenium
40µg · 73% DV
Phosphorus
304mg · 43% DV
Manganese
0.92mg · 40% DV
Copper
0.24mg · 27% DV
Sodium
616mg · 27% DV
Potassium ⭐
462mg · 14% DV
4-grain tuna salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off 4-grain tuna salad
To burn the 220 calories in 1 serving (medium) (220 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is 4-grain tuna salad?
4-grain tuna salad combines tuna with four kinds of grain for a filling, cold dish. The grains add a pleasantly substantial texture, while the ingredients are usually tossed together with a dressing. It can be bought ready-made or put together at home using cooked grains and tuna.
Serve it chilled for lunch, either on its own or over leafy greens; it also travels well for a packed meal. Tuna makes it a protein-rich salad, while the grains contribute carbohydrates and some fibre. For a lighter plate, keep the dressing modest and add extra greens or a squeeze of lemon.
How Nutritious Is 4-grain tuna salad?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is 4-grain tuna salad Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does 4-grain tuna salad Contain Allergens?
Contains these allergens:
Which Diets Is 4-grain tuna salad Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
4-grain tuna salad Fat Profile
SATURATED
1.98g
MONOUNSATURATED
4.62g
POLYUNSATURATED
3.74g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.