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Extra Tuna Salad Calories
A protein-rich salad made with extra tuna and mixed vegetables.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (large) of Extra Tuna Salad (300 g) has 375 calories. That works out to 125 calories per 100 g. It contains 12.3 g of carbs, 49.5 g of protein, 12.6 g of fat and 4.2 g of fiber. Its 7.5 µg of B12 covers 313% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Extra Tuna Salad Nutrition Facts
Selected: 1 serving (large) · 300 g
375
KCAL / 300G
Carbs
12.3g
· 4% DV
Protein
49.5g
· 99% DV
Fat
12.6g
· 16% DV
Fiber
4.2g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 14% · Protein 55% · Fat 31%
Extra Tuna Salad nutrition facts table · 1 serving (large) (300 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 375 kcal | |
| Total fat | 12.6 g | 16% |
| Saturated fat | 2.4 g | 12% |
| Trans fat | 0 g | |
| Sodium | 900 mg | 39% |
| Total carbohydrate | 12.3 g | 4% |
| Fiber | 4.2 g | 15% |
| Protein | 49.5 g | 99% |
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 Large Serving of Extra Tuna Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (large) | 300 g | 375 kcal |
| 1 tablespoon (medium) | 15 g | 19 kcal |
| 1 ounce (medium) | 28.4 g | 35 kcal |
| 100 g | 100 g | 125 kcal |
| 1 cup (chopped) | 150 g | 188 kcal |
| 1 serving (small) | 200 g | 250 kcal |
| 1 cup (large) | 220 g | 275 kcal |
Calculated from 125 calories per 100 g.
Frequently Asked Questions About Extra Tuna Salad
What is Extra Tuna Salad?
Extra Tuna Salad is a salad made with a larger-than-usual amount of tuna alongside mixed vegetables. The vegetables and dressing vary by recipe, while lemon, olive oil, and leafy greens are common additions.
Is Extra Tuna Salad healthy?
Yes, Extra Tuna Salad combines protein-rich tuna with vegetables for a convenient meal. Ask for dressing on the side if you want more control over it, and go easy on creamy sauces or salty add-ons.
Is Extra Tuna Salad good for weight loss?
Extra Tuna Salad can make a filling meal because tuna provides protein. Creamy dressing, cheese, or a large serving of bread can add substantially to the meal, so those additions affect how well it fits your goal.
What dressing goes best with Extra Tuna Salad?
Lemon juice and a little olive oil complement Extra Tuna Salad without masking the tuna. A mustard or yogurt dressing also works; serving dressing separately helps keep the vegetables crisp.
How do you make Extra Tuna Salad?
Make Extra Tuna Salad by combining drained tuna with washed, chopped mixed vegetables. Add lemon juice or dressing just before serving so the vegetables stay crisp, and use chilled cooked tuna if starting with fresh fish.
Does Extra Tuna Salad use canned or fresh tuna?
Extra Tuna Salad is often made with canned tuna because it is easy to drain and mix into vegetables. Fresh tuna works too, but cook it thoroughly, let it cool, and then add it to the salad.
How long does Extra Tuna Salad last in the fridge?
Store Extra Tuna Salad in a covered container in the refrigerator and eat it within 1–2 days for best quality. Keep dressing separate when possible, and discard salad that has been left out for an extended time.
What should you serve with Extra Tuna Salad?
Whole-grain bread, soup, or a baked potato can make Extra Tuna Salad a more substantial meal. It can also be served on its own for a lighter lunch, depending on how filling you want the meal to be.
Can you eat Extra Tuna Salad during pregnancy?
Yes, Extra Tuna Salad can be eaten during pregnancy, but tuna type and serving frequency matter because some tuna contains more mercury. Ask your maternity care professional which tuna choices and amounts are appropriate for you.
Can you meal-prep Extra Tuna Salad for lunch?
Yes, you can prepare Extra Tuna Salad ahead for lunch. Keep the tuna and vegetables refrigerated in a sealed container, pack the dressing separately, and mix it in just before eating to avoid soggy greens.
Extra Tuna Salad Vitamins & Minerals
Vitamins
B12
7.5µg · 313% DV
B3
21mg · 131% DV
Vitamin K
75µg · 63% DV
B6
0.9mg · 53% DV
Minerals
Selenium
105µg · 191% DV
Phosphorus
510mg · 73% DV
Sodium
900mg · 39% DV
Iodine
45µg · 30% DV
Potassium ⭐
780mg · 23% DV
Extra Tuna Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Extra Tuna Salad
To burn the 375 calories in 1 serving (large) (300 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 Extra Tuna Salad?
Extra Tuna Salad brings a generous portion of tuna together with mixed vegetables, often leafy greens and crisp salad vegetables. It is a flexible prepared salad rather than a dish tied to one particular region; the exact ingredients and dressing vary from kitchen to kitchen.
The tuna’s savoury flavour makes the salad more substantial, while fresh vegetables add crunch and brightness. It works well as a light lunch or supper, and can be served with bread or alongside a larger meal. With 16.5 g of protein per 100 g, it is a protein-rich choice that still gets much of its volume from vegetables. For a lighter version, use a modest amount of dressing and let lemon, herbs or a little olive oil provide the flavour.
How Nutritious Is Extra 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 Extra Tuna Salad 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 Extra Tuna Salad Contain Allergens?
Contains these allergens:
Which Diets Is Extra Tuna Salad 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
Extra Tuna Salad Fat Profile
SATURATED
2.4g
MONOUNSATURATED
4.8g
POLYUNSATURATED
2.7g
Omega 6:3 ratio 1.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.