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Light Tuna Pasta Salad Calories
Light, protein-containing pasta salad
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Light Tuna Pasta Salad (200 g) has 244 calories. That works out to 122 calories per 100 g. It contains 34.4 g of carbs, 7.8 g of protein, 7.8 g of fat and 3.3 g of fiber. Its 52 µg of Selenium covers 95% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Light Tuna Pasta Salad Nutrition Facts
Selected: 1 serving (medium) · 200 g
244
KCAL / 200G
Carbs
34.4g
· 13% DV
Protein
7.8g
· 16% DV
Fat
7.8g
· 10% DV
Fiber
3.3g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 13% · Fat 29%
Light Tuna Pasta Salad nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 244 kcal | |
| Total fat | 7.8 g | 10% |
| Saturated fat | 0.84 g | 4% |
| Trans fat | 0 g | |
| Sodium | 490 mg | 21% |
| Total carbohydrate | 34.4 g | 13% |
| Fiber | 3.3 g | 12% |
| Protein | 7.8 g | 16% |
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 Light Tuna Pasta Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 244 kcal |
| ½ cup (small) | 90 g | 110 kcal |
| 100 g | 100 g | 122 kcal |
| 1 serving (small) | 150 g | 183 kcal |
| 1 cup (medium) | 180 g | 220 kcal |
| 1 pack (medium) | 250 g | 305 kcal |
| 1.5 cup (large) | 270 g | 329 kcal |
| 1 serving (large) | 300 g | 366 kcal |
Calculated from 122 calories per 100 g.
Frequently Asked Questions About Light Tuna Pasta Salad
How do you make Light Tuna Pasta Salad?
Light Tuna Pasta Salad is made by combining cooked, cooled pasta with drained tuna and vegetables, then tossing everything with a light dressing. Try lemon juice, olive oil, and herbs, or use yogurt for a creamy version; chill briefly before serving.
What goes in Light Tuna Pasta Salad?
Light Tuna Pasta Salad typically includes pasta and drained tuna, with additions such as sweetcorn, peas, chopped celery, cucumber, or red onion. A lemon-and-olive-oil dressing or a yogurt-based sauce brings it together; choose vegetables that stay crisp.
Is Light Tuna Pasta Salad healthy?
Light Tuna Pasta Salad can be a useful meal option because it combines tuna, which provides protein, with filling pasta. Adding vegetables and keeping the dressing modest makes it more varied and keeps the dish from becoming overly rich.
How long does Light Tuna Pasta Salad last in the fridge?
Light Tuna Pasta Salad keeps for up to 3 days in a covered container in the refrigerator. Chill it promptly after preparation and avoid leaving it at room temperature for an extended period; discard it if its smell or appearance changes.
Can you freeze Light Tuna Pasta Salad?
Freezing Light Tuna Pasta Salad is not recommended. Pasta can turn soft after thawing, and creamy yogurt or mayonnaise dressings may separate; for the best texture, make it fresh and keep leftovers refrigerated instead.
What is the best pasta for Light Tuna Pasta Salad?
Short pasta such as fusilli, penne, or macaroni works well in Light Tuna Pasta Salad because it catches the tuna and dressing. Cook it just until tender, drain it, and let it cool before mixing to prevent a mushy salad.
Can you make Light Tuna Pasta Salad without mayonnaise?
Yes, Light Tuna Pasta Salad can be made without mayonnaise. Mix plain yogurt with lemon juice and herbs for a creamy, tangy dressing, or use olive oil and lemon for a lighter, dairy-free-style preparation.
What can you serve with Light Tuna Pasta Salad?
Light Tuna Pasta Salad pairs well with a green salad, roasted vegetables, or a simple soup. Since the dish already includes pasta and tuna, fresh sides with contrasting crunch or acidity make a particularly good complement.
Can you make Light Tuna Pasta Salad ahead of time?
Yes, you can prepare Light Tuna Pasta Salad a few hours ahead and refrigerate it until serving. Keep delicate leafy ingredients separate until the last moment, and stir the salad before serving because the dressing may settle.
Should Light Tuna Pasta Salad be served cold or warm?
Light Tuna Pasta Salad is usually served chilled or cool, which lets the dressing and tuna flavor blend with the pasta. Refrigerate it after mixing, then give it a quick stir before serving; it is not usually served hot.
Light Tuna Pasta Salad Vitamins & Minerals
Vitamins
B12
1.7µg · 71% DV
B3
8.2mg · 51% DV
B6
0.36mg · 21% DV
B1
0.24mg · 20% DV
Minerals
Selenium
52µg · 95% DV
Phosphorus
252mg · 36% DV
Manganese
0.56mg · 24% DV
Copper
0.2mg · 22% DV
Sodium
490mg · 21% DV
Potassium ⭐
350mg · 10% DV
Light Tuna Pasta Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Light Tuna Pasta Salad
To burn the 244 calories in 1 serving (medium) (200 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 Light Tuna Pasta Salad?
Light tuna pasta salad combines cooked pasta with tuna, often with chopped vegetables and a lighter dressing. It is a modern, practical take on the many pasta salads enjoyed around the world, rather than a dish tied to one particular regional tradition; ingredients vary from kitchen to kitchen.
Usually served cold, it works as an easy lunch, picnic dish or side for a shared meal. The pasta makes it a carbohydrate-forward option, while tuna contributes protein; it provides 122 calories per 100 g. Pair it with leafy greens, or add extra crisp vegetables and keep the dressing modest for a fresher, lighter plate.
How Nutritious Is Light Tuna Pasta Salad?
Nutrient density
Medium
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 Light Tuna Pasta 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 Light Tuna Pasta Salad Contain Allergens?
Contains these allergens:
Which Diets Is Light Tuna Pasta 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
Light Tuna Pasta Salad Fat Profile
SATURATED
0.84g
MONOUNSATURATED
1.84g
POLYUNSATURATED
1.24g
Omega 6:3 ratio 2.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.