1 bottle (medium) of Seasonal salad with tuna (250 g) has 245 calories. That works out to 98 calories per 100 g. It contains 11.8 g of carbs, 22 g of protein, 11.5 g of fat and 5.3 g of fiber. Its 2.8 µg of B12 covers 115% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.

What is Seasonal salad with tuna?

Seasonal salad with tuna brings together flakes of tuna, leafy greens and whatever fresh vegetables are in season, often dressed simply with olive oil and lemon. Tomato, cucumber and onion are common additions, though the mix can change with the market and the time of year.

The tuna adds a savoury, substantial bite against the crisp vegetables, while lemon keeps the flavours fresh. It is commonly served as a light lunch or supper, or alongside another dish; crusty bread makes it more filling. With protein from the tuna and fibre from the vegetables, it is a balanced, relatively light choice. For a lighter dressing, use lemon generously and add the olive oil sparingly.

Seasonal salad with tuna Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

4.7g

· 2% DV

Protein

8.8g

· 18% DV

Fat

4.6g

· 6% DV

Fiber

2.1g

· 8% DV

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

Calories come from: Carbs 20% · Protein 37% · Fat 43%

Seasonal salad with tuna Vitamins & Minerals

Vitamins

B12

1.1µg · 46% DV

Vitamin K

38µg · 32% DV

Vitamin C

15mg · 17% DV

2.6mg · 16% DV

Minerals

Selenium

12µg · 22% DV

Phosphorus

110mg · 16% DV

Iodine

18µg · 12% DV

Zinc

1mg · 9% DV

How Nutritious Is Seasonal salad with tuna?

Nutrient density

High

70/ 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

54/ 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.

Seasonal 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 Seasonal salad with tuna

To burn the 98 calories in 100 g:

🚶

24min

Walking (5 km/h)

🏃

10min

Running (8 km/h)

🚴

13min

Cycling

🏊

11min

Swimming

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

Is Seasonal 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 Seasonal 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 Seasonal 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

Seasonal salad with tuna Fat Profile

SATURATED

0.8g

MONOUNSATURATED

2.1g

POLYUNSATURATED

0.7g

⚖️

Omega 6:3 ratio 0.3:1

Below the ideal 4:1 — a good omega balance.

Compare Seasonal salad with tuna

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Seasonal salad with tuna vs Egg45 kcal fewer per 100 g

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Seasonal salad with tuna vs Protein Powder282 kcal fewer per 100 g

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Seasonal salad with tuna vs Menemen3 kcal more per 100 g

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Foods Similar to Seasonal salad with tuna

🥚

Egg

143 kcal

🍲

Chicken Soup

45 kcal

🥤

Protein Powder

380 kcal

🍳

Menemen

95 kcal

🥘

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85 kcal

🍆🥩

Ali Nazik

145 kcal

🧴

Collagen powder

370 kcal

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Vegan Protein Powder

370 kcal

Frequently Asked Questions About Seasonal salad with tuna

How do you make seasonal salad with tuna?

Seasonal salad with tuna is made by combining leafy greens and chopped vegetables with drained tuna, then dressing it with olive oil and lemon. Add the dressing just before serving so the leaves stay crisp and the tomatoes do not water down the bowl.

What ingredients go in seasonal salad with tuna?

Seasonal salad with tuna commonly includes mixed greens, tomatoes, cucumber, red onion, tuna, olive oil, and lemon. Bell pepper, olives, sweetcorn, or hard-boiled egg are easy additions; choose vegetables that are fresh and in season.

Should seasonal salad with tuna use canned or fresh tuna?

Canned tuna is the convenient, common choice for seasonal salad with tuna; drain it well and flake it into the vegetables. Fresh cooked tuna also works, but cool it before adding so it does not wilt the greens.

What dressing goes best with seasonal salad with tuna?

A lemon and olive-oil dressing suits seasonal salad with tuna because its acidity balances the rich, savory fish. Whisk the dressing with black pepper and a little salt, tasting before adding salt because canned tuna may already be salty.

Do you drain the tuna for seasonal salad with tuna?

Yes, drain seasonal salad with tuna’s canned fish before adding it, especially if it is packed in oil. This keeps the vegetables from becoming greasy or soggy; add a measured drizzle of olive oil separately if the salad needs it.

Can you make seasonal salad with tuna ahead of time?

You can wash and dry the vegetables ahead, but keep the tuna, juicy vegetables, and dressing separate until serving. Once dressed, seasonal salad with tuna softens quickly, so assemble only what you expect to eat.

How long does seasonal salad with tuna last in the fridge?

Seasonal salad with tuna is best eaten the day it is made because the dressing and cut tomatoes quickly soften the leaves. Refrigerate leftovers promptly in a covered container and eat them soon; do not leave the salad sitting at room temperature.

Can you add sweetcorn to seasonal salad with tuna?

Yes, sweetcorn is a popular addition to seasonal salad with tuna, bringing a sweet contrast to the savory fish and sharp lemon dressing. Drain canned corn first, and add it in moderation so it does not overwhelm the fresh vegetables.

Is seasonal salad with tuna filling enough for a meal?

Yes, seasonal salad with tuna can work as a light meal because tuna makes it more substantial than a bowl of vegetables alone. Add crusty bread, beans, or a grain such as quinoa if you want a heartier lunch.

What can you serve with seasonal salad with tuna?

Seasonal salad with tuna pairs well with crusty bread, soup, or grilled vegetables. For a simple lunch, serve it with bread; as part of a larger meal, keep other dishes light so the tuna and fresh vegetables remain the focus.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026