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Bean salad with tuna Calories
High-protein, fiber-rich, filling salad
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Bean salad with tuna (180 g) has 256 calories. That works out to 142 calories per 100 g. It contains 20.5 g of carbs, 18.4 g of protein, 11 g of fat and 7.7 g of fiber. Its 1.6 µg of B12 covers 68% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Bean salad with tuna Nutrition Facts
Selected: 1 cup (medium) · 180 g
256
KCAL / 180G
Carbs
20.5g
· 7% DV
Protein
18.4g
· 37% DV
Fat
11g
· 14% DV
Fiber
7.7g
· 28% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 32% · Protein 29% · Fat 39%
Bean salad with tuna nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 256 kcal | |
| Total fat | 11 g | 14% |
| Saturated fat | 1.71 g | 9% |
| Trans fat | 0 g | |
| Sodium | 504 mg | 22% |
| Total carbohydrate | 20.5 g | 7% |
| Fiber | 7.7 g | 28% |
| Protein | 18.4 g | 37% |
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 Cup of Bean salad with tuna?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 256 kcal |
| 1 tablespoon (mini) | 18 g | 26 kcal |
| 4 tablespoon (small) | 72 g | 102 kcal |
| 100 g | 100 g | 142 kcal |
| 1 serving (small) | 150 g | 213 kcal |
| 1 serving (large) | 220 g | 312 kcal |
| 1.5 cup (large) | 270 g | 383 kcal |
| 2 cup (extra large) | 360 g | 511 kcal |
Calculated from 142 calories per 100 g.
Frequently Asked Questions About Bean salad with tuna
How do you make bean salad with tuna?
Bean salad with tuna is made by combining drained tuna with cooked, cooled beans and a simple dressing. Add chopped red onion, parsley, olive oil, and lemon juice, then let the flavors mingle briefly before serving.
Can you make bean salad with tuna ahead of time?
Yes, bean salad with tuna can be prepared a few hours ahead and kept covered in the refrigerator. For the freshest texture, add delicate herbs just before serving and stir the salad gently so the beans stay intact.
Which beans work best in bean salad with tuna?
White beans, butter beans, and red kidney beans all work well in bean salad with tuna. Choose beans that hold their shape when mixed; very soft beans can break apart and make the dressing cloudy.
Is bean salad with tuna served hot or cold?
Bean salad with tuna is usually served cold or at room temperature, rather than hot. Chilling it briefly lets the lemon, herbs, and onion season the beans, but bring it out shortly before serving for better flavor.
How do you stop bean salad with tuna from getting watery?
To keep bean salad with tuna from getting watery, drain the beans and tuna thoroughly before mixing them. Add dressing gradually, and avoid adding juicy vegetables until close to serving so their liquid does not collect at the bottom.
What kind of tuna is best for bean salad with tuna?
Canned tuna works best for bean salad with tuna because it is convenient and easy to flake through the beans. Oil-packed tuna gives a richer result, while tuna in water keeps the dressing lighter; drain either one well.
What goes well with bean salad with tuna?
Bean salad with tuna pairs well with crusty bread, leafy greens, roasted vegetables, or a light soup. For a Mediterranean-style meal, serve it with olives and sliced tomatoes rather than another rich main dish.
Can you use dried beans for bean salad with tuna?
Yes, dried beans make excellent bean salad with tuna once they are soaked as directed and cooked until tender but still holding their shape. Cool and drain them fully before adding tuna and dressing.
How long does bean salad with tuna last in the fridge?
Bean salad with tuna is best eaten within 1–2 days when stored in a covered container in the refrigerator. Discard it if it has been left out for an extended period, and avoid repeatedly warming and cooling it.
Is bean salad with tuna a filling lunch?
Yes, bean salad with tuna can make a filling lunch because beans provide fiber and tuna contributes protein. Add crunchy vegetables or leafy greens for more variety, and serve with bread if you want a more substantial meal.
Bean salad with tuna Vitamins & Minerals
Vitamins
B12
1.62µg · 68% DV
B3
6.12mg · 38% DV
Vitamin K
32.4µg · 27% DV
Folate
104.4µg · 26% DV
Minerals
Selenium
32µg · 58% DV
Phosphorus
248mg · 35% DV
Copper
0.29mg · 32% DV
Manganese
0.58mg · 25% DV
Sodium
504mg · 22% DV
Potassium ⭐
522mg · 15% DV
Bean salad with tuna Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bean salad with tuna
To burn the 256 calories in 1 cup (medium) (180 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 Bean salad with tuna?
Bean salad with tuna brings cooked beans together with tuna, often tossed with onion, fresh herbs, olive oil and lemon. It fits naturally into Mediterranean-style home cooking, though the exact combination varies from kitchen to kitchen. Barbunya, the Turkish bean used in this version, has a soft, creamy bite.
Serve it chilled or at room temperature as a light lunch, a side dish, or part of a spread; crusty bread pairs well with its bright, savoury dressing. The beans and tuna make it a filling choice, with both protein and fibre. For a lighter finish, use a modest amount of oil and add extra lemon and herbs.
How Nutritious Is Bean salad with tuna?
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
High
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 Bean salad with tuna Processed?
NOVA 2
Minimally 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 Bean salad with tuna Contain Allergens?
Contains these allergens:
Which Diets Is Bean salad with tuna Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Bean salad with tuna Fat Profile
SATURATED
1.71g
MONOUNSATURATED
4.68g
POLYUNSATURATED
2.34g
Omega 6:3 ratio 5.9:1
Above the ideal 4:1 (5.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.