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Large tuna salad Calories
High-protein, low-carb, filling salad with omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (large) of Large tuna salad (350 g) has 413 calories. That works out to 118 calories per 100 g. It contains 12.6 g of carbs, 39.2 g of protein, 22.4 g of fat and 4.9 g of fiber. Its 5.6 µg of B12 covers 233% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Large tuna salad Nutrition Facts
Selected: 1 serving (large) · 350 g
413
KCAL / 350G
Carbs
12.6g
· 5% DV
Protein
39.2g
· 78% DV
Fat
22.4g
· 29% DV
Fiber
4.9g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 38% · Fat 50%
Large tuna salad nutrition facts table · 1 serving (large) (350 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 413 kcal | |
| Total fat | 22.4 g | 29% |
| Saturated fat | 3.85 g | 19% |
| Trans fat | 0.07 g | |
| Sodium | 980 mg | 43% |
| Total carbohydrate | 12.6 g | 5% |
| Fiber | 4.9 g | 18% |
| Protein | 39.2 g | 78% |
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 Large tuna salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (large) | 350 g | 413 kcal |
| 1 cup (chopped) | 90 g | 106 kcal |
| 100 g | 100 g | 118 kcal |
| 1 piece (small) | 120 g | 142 kcal |
| 2 cup (chopped) | 180 g | 212 kcal |
| 1 piece (medium) | 180 g | 212 kcal |
| 1 piece (large) | 250 g | 295 kcal |
| 3 cup (chopped) | 270 g | 319 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Large tuna salad
What goes in a large tuna salad?
A large tuna salad usually combines tuna with leafy greens, tomato, cucumber, and onion. Common additions include corn, olives, boiled egg, beans, or croutons, while the dressing may be lemon and olive oil, vinaigrette, or mayonnaise.
Is a large tuna salad healthy?
Yes, a large tuna salad can make a balanced meal by pairing protein-rich tuna with vegetables. Its overall nutrition depends on the dressing and extras, so use plenty of varied vegetables and go easy on salty or creamy toppings.
Is a large tuna salad good for weight loss?
A large tuna salad can be filling because it combines tuna with vegetables, making it a useful meal choice when managing weight. Creamy dressing, added cheese, and bread can substantially change the meal, so choose portions that suit your needs.
How do you make a large tuna salad?
To make a large tuna salad, wash and dry the greens, chop the vegetables, and put them in a bowl with drained tuna. Add lemon juice and olive oil or your preferred dressing, then toss gently just before serving.
Should you use tuna in oil or water for a large tuna salad?
Either works in a large tuna salad. Tuna packed in oil has a richer flavor, while tuna packed in water tastes lighter; drain it well before adding it so the dressing does not become watery.
How long does a large tuna salad last in the fridge?
A large tuna salad is best eaten soon after making it, but leftovers can generally be refrigerated in a covered container for 1–2 days. Keep dressing and delicate greens separate when possible, and discard the salad if it was left out for hours.
Can you freeze a large tuna salad?
Freezing a prepared large tuna salad is not recommended. Lettuce, cucumber, and other fresh vegetables turn watery and limp after thawing, and creamy dressings may separate; freeze plain tuna separately if you need to store it longer.
What dressing goes best with a large tuna salad?
Lemon juice with olive oil is a classic dressing for a large tuna salad because its acidity complements the tuna and fresh vegetables. Vinaigrette works well too; mayonnaise or a creamy dressing gives the salad a richer texture.
Can you eat a large tuna salad while pregnant?
Yes, a large tuna salad can be eaten during pregnancy, but tuna contains mercury and recommended amounts vary by tuna type and country. Follow local pregnancy guidance for tuna and other fish; ask your clinician if you need advice tailored to you.
What can you serve with a large tuna salad?
A large tuna salad pairs well with whole-grain bread, soup, or roasted vegetables. For a lighter meal, serve it on its own; for a more substantial lunch, add bread or another side with grains.
Large tuna salad Vitamins & Minerals
Vitamins
B12
5.6µg · 233% DV
Vitamin K
168µg · 140% DV
B3
14.35mg · 90% DV
B6
0.77mg · 45% DV
Minerals
Selenium
84µg · 153% DV
Phosphorus
508mg · 73% DV
Sodium
980mg · 43% DV
Iodine
49µg · 33% DV
Potassium ⭐
910mg · 27% DV
Large tuna salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Large tuna salad
To burn the 413 calories in 1 serving (large) (350 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 Large tuna salad?
Large tuna salad brings tuna together with fresh salad ingredients, often leafy greens and crisp vegetables. The exact mix varies by recipe, and it may be finished with an oil- or citrus-based dressing. There is no single place of origin for this adaptable dish.
It works as a filling lunch or a lighter main meal, served on its own or with bread. The tuna gives the salad a savoury flavour and substantial texture, while the vegetables keep it fresh and crisp. It is relatively high in protein and low in carbohydrates, with 11.2 g of protein per 100 g. For a lighter serving, use dressing sparingly and add extra greens or lemon.
How Nutritious Is Large 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 Large 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 Large tuna salad Contain Allergens?
Contains these allergens:
Which Diets Is Large 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
Large tuna salad Fat Profile
SATURATED
3.85g
MONOUNSATURATED
9.1g
POLYUNSATURATED
6.3g
Omega 6:3 ratio 6.6:1
Above the ideal 4:1 (6.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.