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Bean salad with tuna in olive oil Calories
High-protein, fiber-rich salad with olive oil
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Bean salad with tuna in olive oil (180 g) has 302 calories. That works out to 168 calories per 100 g. It contains 18.2 g of carbs, 20.2 g of protein, 16 g of fat and 8.3 g of fiber. Its 2 µg of B12 covers 83% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Bean salad with tuna in olive oil Nutrition Facts
Selected: 1 serving (medium) · 180 g
302
KCAL / 180G
Carbs
18.2g
· 7% DV
Protein
20.2g
· 40% DV
Fat
16g
· 21% DV
Fiber
8.3g
· 30% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 24% · Protein 27% · Fat 49%
Bean salad with tuna in olive oil nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 302 kcal | |
| Total fat | 16 g | 21% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0 g | |
| Sodium | 504 mg | 22% |
| Total carbohydrate | 18.2 g | 7% |
| Fiber | 8.3 g | 30% |
| Protein | 20.2 g | 40% |
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 Bean salad with tuna in olive oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 302 kcal |
| 1 tablespoon (mini) | 18 g | 30 kcal |
| 4 tablespoon (small) | 72 g | 121 kcal |
| 1 piece (small) | 90 g | 151 kcal |
| 100 g | 100 g | 168 kcal |
| 1 cup (medium) | 160 g | 269 kcal |
| 2 piece (medium) | 180 g | 302 kcal |
| 1 pack (large) | 220 g | 370 kcal |
| 1 serving (large) | 250 g | 420 kcal |
Calculated from 168 calories per 100 g.
Frequently Asked Questions About Bean salad with tuna in olive oil
How do you make bean salad with tuna in olive oil?
Bean salad with tuna in olive oil is made by combining cooked beans, drained tuna, olive oil, lemon juice, and chopped onion. Add parsley or other fresh herbs, season to taste, and let the salad rest briefly so the flavors come together.
What beans are best for bean salad with tuna in olive oil?
Cannellini beans are a popular choice for bean salad with tuna in olive oil because they are creamy but hold their shape. Butter beans or chickpeas also work; use beans that are tender without being mushy.
Can you make bean salad with tuna in olive oil with canned beans?
Yes, canned beans work well in bean salad with tuna in olive oil. Drain and rinse them, then let them dry before mixing so the canning liquid does not dilute the dressing or make the salad watery.
Can bean salad with tuna in olive oil be made ahead?
Yes, bean salad with tuna in olive oil can be made ahead and chilled. For the freshest texture, mix the beans and dressing first, then add the tuna and delicate herbs shortly before serving.
How long does bean salad with tuna in olive oil keep in the fridge?
Bean salad with tuna in olive oil is best eaten within one to two days when kept covered in the refrigerator. Refrigerate it promptly and discard it if it has been left at room temperature for more than two hours.
Should you drain the olive oil from the tuna for bean salad with tuna in olive oil?
Drain some, but not necessarily all, of the tuna’s olive oil for bean salad with tuna in olive oil. A little can enrich the dressing; taste it first, since the oil may be salty or strongly flavored.
What can you serve with bean salad with tuna in olive oil?
Bean salad with tuna in olive oil pairs well with crusty bread, leafy greens, or a simple vegetable soup. It is substantial enough to serve as a light main course, so a rich side dish is usually unnecessary.
Can you use chickpeas instead of beans in bean salad with tuna in olive oil?
Yes, chickpeas can replace the beans in bean salad with tuna in olive oil. They have a firmer texture and a nuttier flavor, so use the same dressing and add lemon or herbs to brighten the salad.
How do you stop bean salad with tuna in olive oil from turning mushy?
Use beans that are cooked but still hold their shape, and fold the tuna in gently when making bean salad with tuna in olive oil. Rinse and thoroughly drain canned beans, and avoid vigorous stirring after adding the dressing.
Is bean salad with tuna in olive oil safe to eat during pregnancy?
Yes, bean salad with tuna in olive oil can be eaten during pregnancy if it is freshly prepared, promptly refrigerated, and made with tuna that fits local pregnancy guidance for tuna intake. Ask your maternity care professional if you are unsure about the type or amount of tuna.
Bean salad with tuna in olive oil Vitamins & Minerals
Vitamins
B12
1.98µg · 83% DV
B3
6.12mg · 38% DV
Vitamin K
32.4µg · 27% DV
Folate
93.6µg · 23% DV
Minerals
Selenium
32µg · 58% DV
Phosphorus
270mg · 39% DV
Copper
0.29mg · 32% DV
Manganese
0.61mg · 27% DV
Sodium
504mg · 22% DV
Potassium ⭐
558mg · 16% DV
Bean salad with tuna in olive oil 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 in olive oil
To burn the 302 calories in 1 serving (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 in olive oil?
Bean salad with tuna in olive oil pairs cooked beans with tuna, often with onion, parsley or other herbs and a bright lemon dressing. It is a practical Turkish-style home dish, reminiscent of bean piyaz but made more substantial with fish; the beans and seasonings vary from cook to cook.
The beans are soft and creamy, while tuna brings a savoury, flaky bite and olive oil rounds out the dressing. Serve it as a light lunch, a picnic dish or a side with bread and greens; it also works well on a shared table. Beans and tuna make it a protein-rich salad, and the beans contribute fibre. For a lighter version, use less oil and lean on lemon and herbs for freshness.
How Nutritious Is Bean salad with tuna in olive oil?
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 in olive oil 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 in olive oil Contain Allergens?
Contains these allergens:
Which Diets Is Bean salad with tuna in olive oil 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 in olive oil Fat Profile
SATURATED
2.52g
MONOUNSATURATED
8.64g
POLYUNSATURATED
2.16g
Omega 6:3 ratio 7.8:1
Above the ideal 4:1 (7.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.