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Strained tuna salad Calories
High-protein salad with drained tuna
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Strained tuna salad (180 g) has 212 calories. That works out to 118 calories per 100 g. It contains 6.8 g of carbs, 28.1 g of protein, 8.1 g of fat and 2.2 g of fiber. Its 3.4 µg of B12 covers 143% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Strained tuna salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
212
KCAL / 180G
Carbs
6.8g
· 2% DV
Protein
28.1g
· 56% DV
Fat
8.1g
· 10% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 13% · Protein 53% · Fat 34%
Strained tuna salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 212 kcal | |
| Total fat | 8.1 g | 10% |
| Saturated fat | 1.62 g | 8% |
| Trans fat | 0.04 g | |
| Sodium | 504 mg | 22% |
| Total carbohydrate | 6.8 g | 2% |
| Fiber | 2.2 g | 8% |
| Protein | 28.1 g | 56% |
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 Strained tuna salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 212 kcal |
| 1 piece (half) | 90 g | 106 kcal |
| 100 g | 100 g | 118 kcal |
| 1 serving (small) | 120 g | 142 kcal |
| 1 cup (whole) | 150 g | 177 kcal |
| 1 pack (whole) | 200 g | 236 kcal |
| 1 serving (large) | 260 g | 307 kcal |
| 2 cup (double) | 300 g | 354 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Strained tuna salad
How do you make strained tuna salad?
Make strained tuna salad by draining the tuna thoroughly, then gently combining it with chopped vegetables and a dressing. Lettuce, celery, onion, and lemon are common additions. Mix just before serving to keep the vegetables crisp and avoid a watery salad.
What ingredients go in strained tuna salad?
Strained tuna salad commonly includes drained tuna, leafy greens, cucumber, tomato, and a dressing such as olive oil and lemon. Some versions add beans, corn, olives, or hard-boiled egg; choose ingredients that complement the tuna without overwhelming it.
How long does strained tuna salad last in the fridge?
Strained tuna salad is best eaten within 1–2 days when kept covered in the refrigerator. If it contains mayonnaise or has been left at room temperature for an extended period, discard it rather than relying on smell alone to judge safety.
Can you freeze strained tuna salad?
No, freezing strained tuna salad is not recommended. Fresh vegetables turn limp and release water as they thaw, and creamy dressings may separate. Freeze or refrigerate the drained tuna separately if needed, then combine it with fresh salad ingredients when serving.
Why does strained tuna salad get watery?
Strained tuna salad gets watery when the tuna is not drained well or vegetables release their juices after being cut. Pat washed greens dry, drain the tuna thoroughly, and add tomatoes and dressing shortly before serving to preserve the texture.
What dressing is best for strained tuna salad?
A lemon-and-olive-oil dressing works well for strained tuna salad because it brightens the fish without masking its flavor. For a creamy version, use mayonnaise or plain yogurt; add the dressing gradually so the salad does not become heavy or soggy.
What should you serve with strained tuna salad?
Serve strained tuna salad with crusty bread, soup, or a baked potato for a more complete meal. It also pairs well with crackers or cooked grains; if the tuna or dressing is already salty, choose a low-salt side.
Can strained tuna salad be made ahead of time?
Yes, you can prepare strained tuna salad ahead, but keep the dressing and delicate greens separate until serving. Store the drained tuna and chopped, dried vegetables in covered containers in the refrigerator, then combine them shortly before the meal.
Is strained tuna salad good for weight loss?
Strained tuna salad can fit a weight-loss meal because tuna and vegetables make a filling combination. Large amounts of mayonnaise, oil, cheese, or bread add substantially to the meal, so use a measured dressing and plenty of vegetables.
Can you eat strained tuna salad during pregnancy?
Yes, strained tuna salad can be eaten during pregnancy, but tuna contains mercury, so the type and amount matter. Follow current local guidance on tuna portions and choose a freshly prepared salad; ask your healthcare professional if you need advice tailored to you.
Strained tuna salad Vitamins & Minerals
Vitamins
B12
3.42µg · 143% DV
B3
10.44mg · 65% DV
Vitamin K
50.4µg · 42% DV
B6
0.5mg · 29% DV
Minerals
Selenium
50µg · 91% DV
Phosphorus
324mg · 46% DV
Sodium
504mg · 22% DV
Copper
0.14mg · 16% DV
Potassium ⭐
432mg · 13% DV
Strained tuna salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Strained tuna salad
To burn the 212 calories in 1 serving (medium) (180 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 Strained tuna salad?
Strained tuna salad combines tuna with its packing liquid drained off and, commonly, chopped vegetables or leafy greens. Recipes vary in their dressing and additions; it is a practical, modern dish rather than a preparation tied to one particular region. The name on this page refers to the salad made with drained tuna.
The tuna is soft and flaky, while fresh vegetables add crunch; lemon or a light dressing can brighten the flavour. Tuna salads are often served as a lunch salad or tucked into a sandwich, especially in Europe and North America, and work just as well as a simple meal elsewhere. It is a protein-rich choice. For a lighter serving, go easy on creamy dressing and add extra greens.
How Nutritious Is Strained 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 Strained 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 Strained tuna salad Contain Allergens?
Contains these allergens:
Which Diets Is Strained 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
— Not suitable
Low FODMAP
— Not suitable
Strained tuna salad Fat Profile
SATURATED
1.62g
MONOUNSATURATED
2.7g
POLYUNSATURATED
2.88g
Omega 6:3 ratio 7.6:1
Above the ideal 4:1 (7.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.