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Light Tuna Salad Calories
Low calorie, protein source, contains omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Light Tuna Salad (120 g) has 108 calories. That works out to 90 calories per 100 g. It contains 3.6 g of carbs, 16.8 g of protein, 3 g of fat and 1.4 g of fiber. Its 36 µg of Selenium covers 65% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Light Tuna Salad Nutrition Facts
Selected: 1 serving (medium) · 120 g
108
KCAL / 120G
Carbs
3.6g
· 1% DV
Protein
16.8g
· 34% DV
Fat
3g
· 4% 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 13% · Protein 62% · Fat 25%
Light Tuna Salad nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 108 kcal | |
| Total fat | 3 g | 4% |
| Saturated fat | 0.6 g | 3% |
| Trans fat | 0 g | |
| Sodium | 252 mg | 11% |
| Total carbohydrate | 3.6 g | 1% |
| Fiber | 1.4 g | 5% |
| Protein | 16.8 g | 34% |
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 Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 108 kcal |
| 1 piece (mini) | 60 g | 54 kcal |
| 1 serving (small) | 80 g | 72 kcal |
| 100 g | 100 g | 90 kcal |
| 1 cup (small) | 100 g | 90 kcal |
| 1 pack (small) | 100 g | 90 kcal |
| 1 cup (medium) | 150 g | 135 kcal |
| 1 serving (large) | 180 g | 162 kcal |
| 1 pack (large) | 200 g | 180 kcal |
| 2 serving (double) | 240 g | 216 kcal |
Calculated from 90 calories per 100 g.
Frequently Asked Questions About Light Tuna Salad
Is Light Tuna Salad healthy?
Yes, Light Tuna Salad can be a nourishing meal: tuna provides protein, and adding vegetables brings variety and fibre. Ready-made dressings and canned tuna can add salt, so choose a lighter dressing if you are watching sodium.
What goes in Light Tuna Salad?
Light Tuna Salad commonly combines tuna with leafy greens, cucumber, tomato, and sometimes sweetcorn or olives. Recipes differ, so check the ingredient list when buying it ready-made, especially if you avoid a particular ingredient.
Can Light Tuna Salad help with weight loss?
Light Tuna Salad can fit into a weight-loss meal because its protein may help you feel satisfied. It does not cause weight loss by itself; creamy dressing and large add-ons can make the meal more substantial.
What does “light” mean in Light Tuna Salad?
“Light” usually refers to a lighter salad recipe or dressing, not necessarily a special kind of tuna. The exact meaning varies by product or recipe, so look at how the salad is made rather than assuming it has a particular tuna species.
Can you make Light Tuna Salad without mayonnaise?
Yes, Light Tuna Salad works without mayonnaise. Try lemon juice with a little olive oil, or use plain yogurt for a creamy texture; add the dressing gradually so the tuna and vegetables do not become soggy.
How long does Light Tuna Salad last in the fridge?
Keep Light Tuna Salad covered in the refrigerator and use it within 1–2 days. If it contains leafy greens, store the dressing separately where possible, since dressed leaves wilt and lose their texture quickly.
Can Light Tuna Salad be used in a sandwich or wrap?
Yes, Light Tuna Salad makes a filling sandwich or wrap filling. For better texture, use sturdy bread or a tortilla and keep wet ingredients, such as tomato and dressing, away from the bread until serving.
Can you freeze Light Tuna Salad?
Freezing assembled Light Tuna Salad is not recommended because lettuce and other fresh vegetables turn watery after thawing. You can freeze a tuna mixture without the greens, then thaw it in the refrigerator and add fresh vegetables.
Can you prepare Light Tuna Salad the night before?
Yes, prepare Light Tuna Salad the night before by keeping the tuna, chopped vegetables, and dressing in separate covered containers in the refrigerator. Combine them shortly before eating to keep the vegetables crisp.
Is Light Tuna Salad safe to eat during pregnancy?
Light Tuna Salad can be eaten during pregnancy, but tuna contains mercury and recommended amounts vary with the type of tuna and local guidance. Ask your doctor or dietitian which tuna choices and portions are appropriate for you.
Light Tuna Salad Vitamins & Minerals
Vitamins
B12
1.44µg · 60% DV
B3
3mg · 19% DV
B6
0.3mg · 18% DV
B2
0.16mg · 12% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
132mg · 19% DV
Iodine
22µg · 15% DV
Sodium
252mg · 11% DV
Potassium ⭐
216mg · 6% DV
Light Tuna Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Light Tuna Salad
To burn the 108 calories in 1 serving (medium) (120 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 Salad?
Light Tuna Salad combines tuna with fresh greens and other vegetables, usually finished with a lighter dressing. The tuna brings a savoury, distinctive flavour, while the vegetables add freshness and crunch. It works well as a quick lunch or light dinner, whether served on its own or with bread for a more substantial meal. In places where tuna salads are a familiar café or packed-lunch option, it is often served chilled; it also makes an easy meal-prep choice when kept refrigerated and dressed just before eating. With 14 g of protein and 90 calories per 100 g, it offers a protein-forward option without feeling heavy. Choose a modest amount of dressing to keep the meal lighter.
How Nutritious Is Light 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 Light 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 Light Tuna Salad Contain Allergens?
Contains these allergens:
Which Diets Is Light 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
✓ Suitable
Low FODMAP
— Not suitable
Light Tuna Salad Fat Profile
SATURATED
0.6g
MONOUNSATURATED
0.96g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.