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Tuna couscous salad Calories
High-protein balanced meal
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Tuna couscous salad (220 g) has 321 calories. That works out to 146 calories per 100 g. It contains 31.2 g of carbs, 21.6 g of protein, 11.9 g of fat and 4 g of fiber. Its 2.4 µg of B12 covers 101% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Tuna couscous salad Nutrition Facts
Selected: 1 serving (medium) · 220 g
321
KCAL / 220G
Carbs
31.2g
· 11% DV
Protein
21.6g
· 43% DV
Fat
11.9g
· 15% DV
Fiber
4g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 39% · Protein 27% · Fat 34%
Tuna couscous salad nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 321 kcal | |
| Total fat | 11.9 g | 15% |
| Saturated fat | 1.98 g | 10% |
| Trans fat | 0 g | |
| Sodium | 616 mg | 27% |
| Total carbohydrate | 31.2 g | 11% |
| Fiber | 4 g | 14% |
| Protein | 21.6 g | 43% |
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 Tuna couscous salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 321 kcal |
| 1 tablespoon (shredded) | 18 g | 26 kcal |
| 100 g | 100 g | 146 kcal |
| 1 piece (half) | 110 g | 161 kcal |
| 1 cup (small) | 140 g | 204 kcal |
| 1 serving (small) | 180 g | 263 kcal |
| 1 cup (medium) | 220 g | 321 kcal |
| 1 cup (large) | 300 g | 438 kcal |
| 1 serving (large) | 320 g | 467 kcal |
Calculated from 146 calories per 100 g.
Frequently Asked Questions About Tuna couscous salad
How do you make tuna couscous salad?
To make tuna couscous salad, cook the couscous according to its type, then let it cool. Fold in drained tuna, chopped vegetables and herbs, and dress with lemon juice and olive oil. Chill briefly if you prefer it cold.
What ingredients go in tuna couscous salad?
Tuna couscous salad usually combines tuna and couscous with crisp vegetables such as cucumber, bell pepper or red onion. Parsley, olives or sweetcorn are common additions, while lemon juice and olive oil make a simple dressing.
Should you cool the couscous before making tuna couscous salad?
Yes, cool the couscous before assembling tuna couscous salad. Warm couscous can wilt fresh vegetables and make the tuna taste less fresh; spreading it on a plate after cooking helps it cool evenly and keeps the salad from turning soggy.
Is oil-packed or water-packed tuna better for tuna couscous salad?
Either works in tuna couscous salad. Water-packed tuna gives a lighter, less oily result, while oil-packed tuna adds a richer texture and flavor. Drain either type well, and use less olive oil in the dressing if the tuna is oil-packed.
What dressing goes best with tuna couscous salad?
A lemon and olive oil dressing is a good match for tuna couscous salad because it brightens the tuna without overpowering it. Add Dijon mustard, black pepper or a little vinegar if you want more tang; dress gradually to avoid soggy couscous.
Can you make tuna couscous salad ahead of time?
Yes, you can prepare tuna couscous salad ahead and keep it covered in the refrigerator. For the freshest texture, store the dressing and delicate greens separately, then mix them in shortly before serving.
How long does tuna couscous salad keep in the fridge?
Tuna couscous salad keeps for up to 2 days in a sealed container in the refrigerator. Refrigerate it promptly, and discard it if it has been left at room temperature for an extended period, especially if it contains a creamy dressing.
Can you freeze tuna couscous salad?
Freezing tuna couscous salad is not recommended. Cooked couscous can turn soft after thawing, and fresh vegetables release water and lose their crunch. Make a smaller batch instead, or freeze only cooked plain couscous before assembling the salad.
Can you use pearl couscous in tuna couscous salad?
Yes, pearl couscous works in tuna couscous salad, but it has a chewier, pasta-like texture than fine couscous. Cook it until tender, drain it well and cool it before adding tuna and dressing.
Is tuna couscous salad a healthy lunch?
Tuna couscous salad can make a balanced lunch, pairing protein-rich tuna with couscous and vegetables. Add plenty of vegetables and choose a lemon-based dressing; canned tuna can be salty, so taste the salad before adding extra salt.
Tuna couscous salad Vitamins & Minerals
Vitamins
B12
2.42µg · 101% DV
B3
7.04mg · 44% DV
Vitamin K
39.6µg · 33% DV
Vitamin E
2.42mg · 16% DV
Minerals
Selenium
40µg · 73% DV
Phosphorus
260mg · 37% DV
Sodium
616mg · 27% DV
Copper
0.18mg · 20% DV
Potassium ⭐
396mg · 12% DV
Tuna couscous salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tuna couscous salad
To burn the 321 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 Tuna couscous salad?
Tuna couscous salad brings cooked couscous together with tuna, often with chopped vegetables, herbs and a simple dressing. Couscous has North African roots, while pairing it with tuna is a familiar, adaptable salad combination rather than a dish tied to one single tradition.
It works well as a packed lunch, a quick meal at home or part of a picnic; serve it chilled or at room temperature, with lemon or fresh herbs for brightness. The couscous is tender and pleasantly granular, while tuna adds a savoury, substantial bite. With 9.8 g of protein per 100 g, it offers a filling balance of protein and carbohydrates. Add extra crunchy vegetables and go light on the dressing for a fresher, lighter bowl.
How Nutritious Is Tuna couscous 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 Tuna couscous 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 Tuna couscous salad Contain Allergens?
Contains these allergens:
Which Diets Is Tuna couscous 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
Tuna couscous salad Fat Profile
SATURATED
1.98g
MONOUNSATURATED
4.62g
POLYUNSATURATED
2.86g
Omega 6:3 ratio 9.3:1
Above the ideal 4:1 (9.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.