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Plain Tuna Salad Calories
Lean protein and vitamin B12 source
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Plain Tuna Salad has 116 calories. It contains 0 g of carbs, 25.5 g of protein, 0.8 g of fat and 0 g of fiber. Its 80 µg of Selenium covers 145% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Plain Tuna Salad Nutrition Facts
Selected: 100 g
116
KCAL / 100G
Carbs
0g
· 0% DV
Protein
25.5g
· 51% DV
Fat
0.8g
· 1% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 93% · Fat 7%
Plain Tuna Salad nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 116 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.2 g | 1% |
| Trans fat | 0 g | |
| Sodium | 247 mg | 11% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 25.5 g | 51% |
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 Plain Tuna Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 116 kcal |
| 1 ounce (small) | 28 g | 32 kcal |
| 1 serving (small) | 60 g | 70 kcal |
| 100 g | 100 g | 116 kcal |
| 1 cup (medium) | 140 g | 162 kcal |
| 1 can (whole) | 150 g | 174 kcal |
| 1 serving (large) | 180 g | 209 kcal |
| 1 pack (large) | 200 g | 232 kcal |
Calculated from 116 calories per 100 g.
Frequently Asked Questions About Plain Tuna Salad
How do you make Plain Tuna Salad?
Make Plain Tuna Salad by draining the tuna and combining it with chopped vegetables and a simple dressing. Lettuce, tomato, cucumber, and lemon are common additions; mix everything just before serving to keep the vegetables crisp.
What ingredients go in Plain Tuna Salad?
Plain Tuna Salad commonly includes tuna, lettuce, tomato, cucumber, and onion. You can add corn, olives, herbs, or a boiled egg, but none is essential; a short ingredient list keeps the salad simple and lets the tuna flavor stand out.
Should you drain the tuna for Plain Tuna Salad?
Yes, drain most of the liquid before adding tuna to Plain Tuna Salad. This helps keep the vegetables from getting soggy; if you prefer a richer taste from oil-packed tuna, leave a small amount rather than pouring it all away.
Does Plain Tuna Salad have mayonnaise?
No, Plain Tuna Salad does not need mayonnaise. Lemon juice and a little olive oil make a lighter dressing that complements the tuna; add mayonnaise only if you want a creamier texture, and keep it chilled until serving.
How long does Plain Tuna Salad last in the fridge?
Plain Tuna Salad is best eaten the day it is made, especially after it has been mixed with fresh vegetables. Store it covered in the refrigerator and discard it if it has been left at room temperature for an extended period.
Can you freeze Plain Tuna Salad?
No, freezing Plain Tuna Salad is not recommended if it contains fresh vegetables. Lettuce, tomato, and cucumber turn watery and limp after thawing; for better texture, store leftover tuna separately and prepare a fresh salad when needed.
What kind of tuna is best for Plain Tuna Salad?
Water-packed tuna gives Plain Tuna Salad a lighter taste, while oil-packed tuna makes it richer. Either works well; drain the can first, then adjust the dressing to taste so the salad does not become oily or soggy.
Is Plain Tuna Salad safe to eat during pregnancy?
Yes, Plain Tuna Salad can be eaten during pregnancy, but tuna contains mercury, so how often and how much matters. Advice varies with the tuna species and local guidance; ask your clinician or dietitian about a suitable amount for you.
What goes well with Plain Tuna Salad?
Whole-grain bread, boiled potatoes, or soup pair well with Plain Tuna Salad. Serve it in a sandwich for a more substantial lunch, or keep it as a lighter meal with a slice of bread and extra vegetables.
Can you meal-prep Plain Tuna Salad for lunch?
Yes, you can prepare the components of Plain Tuna Salad ahead of time. Keep drained tuna and washed, thoroughly dried vegetables in separate covered containers in the refrigerator, then combine them with the dressing shortly before eating to preserve their texture.
Plain Tuna Salad Vitamins & Minerals
Vitamins
B12
2.5µg · 104% DV
B3
10.5mg · 66% DV
B6
0.46mg · 27% DV
Vitamin D
1.7µg · 9% DV
Minerals
Selenium
80µg · 145% DV
Phosphorus
190mg · 27% DV
Sodium
247mg · 11% DV
Iodine
12µg · 8% DV
Potassium ⭐
237mg · 7% DV
Plain Tuna Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Plain Tuna Salad
To burn the 116 calories in 100 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 Plain Tuna Salad?
Plain Tuna Salad is a simple preparation of tuna, often canned and drained, with light seasoning and sometimes a few vegetables. Rather than one fixed regional recipe, it is a familiar, adaptable dish served in many places; “plain” usually signals a straightforward version without a heavy dressing or lots of additions.
Tuna has a savoury taste and a soft, flaky texture. It is commonly served on greens, in a sandwich or with crackers, with lemon, herbs or crisp vegetables alongside. It is a lean, protein-rich choice, with 25.5 g of protein per 100 g. For a lighter plate, keep the dressing modest and add salad vegetables; it also works well as a quick lunch or part of a larger meal.
How Nutritious Is Plain 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 Plain Tuna 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 Plain Tuna Salad Contain Allergens?
Contains these allergens:
Which Diets Is Plain Tuna Salad Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Plain Tuna Salad Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.17g
POLYUNSATURATED
0.29g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.