1 serving (medium) of Mediterranean salad with tuna (250 g) has 295 calories. That works out to 118 calories per 100 g. It contains 11.8 g of carbs, 21.5 g of protein, 17.8 g of fat and 4.5 g of fiber. Its 2.8 µg of B12 covers 115% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.

Mediterranean salad with tuna Nutrition Facts

Selected: 100 g

118

KCAL / 100G

Carbs

4.7g

· 2% DV

Protein

8.6g

· 17% DV

Fat

7.1g

· 9% DV

Fiber

1.8g

· 6% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 16% · Protein 29% · Fat 55%

Mediterranean salad with tuna Vitamins & Minerals

Vitamins

B12

1.1µg · 46% DV

Vitamin K

34µg · 28% DV

4.2mg · 26% DV

Vitamin E

1.9mg · 13% DV

Minerals

Selenium

18µg · 33% DV

Phosphorus

118mg · 17% DV

Sodium

280mg · 12% DV

Zinc

1mg · 9% DV

How Nutritious Is Mediterranean salad with tuna?

Nutrient density

High

74/ 100

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

50/ 100

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.

Mediterranean salad with tuna Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Mediterranean salad with tuna

To burn the 118 calories in 100 g:

🚶

29min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Mediterranean salad with tuna 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 Mediterranean salad with tuna Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Mediterranean salad with tuna 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

Mediterranean salad with tuna Fat Profile

SATURATED

1.1g

MONOUNSATURATED

3.4g

POLYUNSATURATED

1.2g

⚖️

Omega 6:3 ratio 4.6:1

Above the ideal 4:1 (4.6:1).

Compare Mediterranean salad with tuna

🥗vs🐟

Mediterranean salad with tuna vs Salmon Fillet88 kcal fewer per 100 g

→🥗vs🐟

Mediterranean salad with tuna vs Canned Tuna2 kcal more per 100 g

→🥗vs🐟

Mediterranean salad with tuna vs Fish8 kcal more per 100 g

→🥗vs🐟

Mediterranean salad with tuna vs Tuna14 kcal fewer per 100 g

→

Foods Similar to Mediterranean salad with tuna

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

Frequently Asked Questions About Mediterranean salad with tuna

Is Mediterranean salad with tuna good for a diet?

It provides 118 calories per 100g. With 8.6g protein and 1.8g fiber per 100g, it can fit into balanced meal plans.

Does Mediterranean salad with tuna have a high glycemic index?

No, its glycemic index is 20, which is low. It also contains 4.7g carbs per 100g.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026