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High-protein tuna salad Calories
High protein, low carb, satiating
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of High-protein tuna salad (220 g) has 359 calories. That works out to 163 calories per 100 g. It contains 5.8 g of carbs, 41.3 g of protein, 15.7 g of fat and 1.4 g of fiber. Its 4.2 µg of B12 covers 174% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
High-protein tuna salad Nutrition Facts
Selected: 1 serving (medium) · 220 g
359
KCAL / 220G
Carbs
5.8g
· 2% DV
Protein
41.3g
· 83% DV
Fat
15.7g
· 20% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 7% · Protein 50% · Fat 43%
High-protein tuna salad nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 359 kcal | |
| Total fat | 15.7 g | 20% |
| Saturated fat | 1.98 g | 10% |
| Trans fat | 0.04 g | |
| Sodium | 704 mg | 31% |
| Total carbohydrate | 5.8 g | 2% |
| Fiber | 1.4 g | 5% |
| Protein | 41.3 g | 83% |
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 High-protein tuna salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 359 kcal |
| 1 piece (small) | 90 g | 147 kcal |
| 100 g | 100 g | 163 kcal |
| 1 cup (small) | 140 g | 228 kcal |
| 2 piece (medium) | 180 g | 293 kcal |
| 1 cup (medium) | 220 g | 359 kcal |
| 1 pack (medium) | 250 g | 408 kcal |
| 1 serving (large) | 320 g | 522 kcal |
Calculated from 163 calories per 100 g.
Frequently Asked Questions About High-protein tuna salad
How do you make high-protein tuna salad?
High-protein tuna salad is made by mixing drained tuna with vegetables and a protein-rich addition such as hard-boiled eggs or beans. Add a dressing of your choice, season it, and serve over greens or in a sandwich; the exact ingredients vary by recipe.
What ingredients go in high-protein tuna salad?
High-protein tuna salad commonly includes tuna, crunchy vegetables such as celery or cucumber, and eggs, beans, or Greek yogurt. Red onion, herbs, lemon, and mustard add flavor. There is no single standard recipe, so choose additions that suit how you plan to serve it.
Is high-protein tuna salad healthy?
High-protein tuna salad can be a nutritious meal because it combines protein with vegetables. Its overall balance depends on the recipe: large amounts of mayonnaise or salty add-ins can raise the fat or sodium, while extra vegetables and a lighter dressing keep it fresh.
How long does high-protein tuna salad last in the fridge?
High-protein tuna salad keeps for 3–4 days in a covered container in the refrigerator. Chill it promptly after preparing, and discard it if it has sat at room temperature for more than two hours. Keep it cold when packing it for lunch.
Can you freeze high-protein tuna salad?
Freezing high-protein tuna salad is not recommended. Mayonnaise and fresh vegetables can separate or turn watery after thawing, leaving the salad with an unpleasant texture. For meal prep, refrigerate the tuna and chopped ingredients separately and mix them shortly before serving.
What is the best tuna to use for high-protein tuna salad?
Canned tuna is the easiest choice for high-protein tuna salad because it is ready to drain and mix. Tuna packed in water gives a less oily result, while oil-packed tuna has a richer flavor; drain either type well before adding dressing.
What can you use instead of mayonnaise in high-protein tuna salad?
Greek yogurt, mashed avocado, or a lemon-and-olive-oil dressing can replace mayonnaise in high-protein tuna salad. Greek yogurt makes the mixture creamy and tangy; add it gradually so the salad stays thick rather than becoming wet.
What goes well with high-protein tuna salad?
High-protein tuna salad pairs well with whole-grain bread, crackers, or a baked potato. For a lighter plate, serve it over leafy greens with sliced vegetables; it also works as a filling for a wrap or stuffed tomato.
Can high-protein tuna salad be made ahead for meal prep?
Yes, high-protein tuna salad can be prepared ahead, but storing the dressing separately helps preserve its texture. Keep everything covered in the refrigerator, and add delicate greens or watery vegetables just before eating so they do not wilt or make the salad soggy.
Is high-protein tuna salad good for weight loss?
High-protein tuna salad may help with fullness, which can make it useful in a weight-loss meal plan. It does not cause weight loss by itself, and ingredients such as mayonnaise, cheese, or large servings of bread can make the meal more substantial.
High-protein tuna salad Vitamins & Minerals
Vitamins
B12
4.18µg · 174% DV
B3
12.76mg · 80% DV
Vitamin K
52.8µg · 44% DV
B6
0.62mg · 36% DV
Minerals
Selenium
62µg · 113% DV
Phosphorus
396mg · 57% DV
Sodium
704mg · 31% DV
Copper
0.18mg · 20% DV
Potassium ⭐
572mg · 17% DV
High-protein tuna salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off High-protein tuna salad
To burn the 359 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 High-protein tuna salad?
High-protein tuna salad brings tuna together with vegetables such as lettuce, tomato and cucumber; the exact mix depends on the recipe. It may be dressed simply with olive oil and lemon, or made creamier with a richer dressing. Across the places where it is enjoyed, it works as an easy lunch or a light supper, served on its own, with bread, or tucked into a sandwich.
The tuna’s savoury flavour pairs well with crisp, fresh vegetables. This is a filling, protein-rich choice with relatively little carbohydrate: a 100 g portion provides 18.75 g of protein. For a lighter version, use dressing sparingly and add extra greens or other crunchy vegetables.
How Nutritious Is High-protein 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 High-protein 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 High-protein tuna salad Contain Allergens?
Contains these allergens:
Which Diets Is High-protein 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
High-protein tuna salad Fat Profile
SATURATED
1.98g
MONOUNSATURATED
3.74g
POLYUNSATURATED
2.86g
Omega 6:3 ratio 5.8:1
Above the ideal 4:1 (5.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.