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SuperFresh quinoa tuna salad Calories
High-protein ready salad with tuna and quinoa
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 pack (whole) of SuperFresh quinoa tuna salad (220 g) has 290 calories. That works out to 132 calories per 100 g. It contains 18.5 g of carbs, 20 g of protein, 14.1 g of fat and 4.6 g of fiber. Its 2.4 µg of B12 covers 101% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
SuperFresh quinoa tuna salad Nutrition Facts
Selected: 1 pack (whole) · 220 g
290
KCAL / 220G
Carbs
18.5g
· 7% DV
Protein
20g
· 40% DV
Fat
14.1g
· 18% DV
Fiber
4.6g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 26% · Protein 28% · Fat 46%
SuperFresh quinoa tuna salad nutrition facts table · 1 pack (whole) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 290 kcal | |
| Total fat | 14.1 g | 18% |
| Saturated fat | 2.09 g | 10% |
| Trans fat | 0.04 g | |
| Sodium | 704 mg | 31% |
| Total carbohydrate | 18.5 g | 7% |
| Fiber | 4.6 g | 16% |
| Protein | 20 g | 40% |
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 Pack of SuperFresh quinoa tuna salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 pack (whole) | 220 g | 290 kcal |
| 1 tablespoon (chopped) | 18 g | 24 kcal |
| 4 tablespoon (chopped) | 72 g | 95 kcal |
| 100 g | 100 g | 132 kcal |
| 1 serving (small) | 150 g | 198 kcal |
| 1 cup (medium) | 180 g | 238 kcal |
| 1 serving (medium) | 220 g | 290 kcal |
| 1 cup (large) | 240 g | 317 kcal |
| 1 serving (large) | 300 g | 396 kcal |
Calculated from 132 calories per 100 g.
Frequently Asked Questions About SuperFresh quinoa tuna salad
Is SuperFresh quinoa tuna salad ready to eat straight from the pack?
Yes, SuperFresh quinoa tuna salad is a ready-to-eat salad, so it does not need cooking. Serve it chilled after opening, and follow the storage and use-by instructions printed on the pack.
What ingredients are in SuperFresh quinoa tuna salad?
SuperFresh quinoa tuna salad is based on tuna and quinoa. The exact vegetables, dressing, and other ingredients can vary by product formulation, so use the pack’s ingredient list for the specific version you have.
What goes well with SuperFresh quinoa tuna salad?
Leafy greens, sliced tomatoes, or cucumber make easy additions to SuperFresh quinoa tuna salad. Serve them alongside or mix them in just before eating; this adds fresh texture without needing to heat the ready-made salad.
Is one pack of SuperFresh quinoa tuna salad enough for lunch?
One pack can work as a light, convenient lunch, but whether it is filling enough depends on your appetite and activity that day. Add vegetables or a side dish if you want a larger meal.
How should you store SuperFresh quinoa tuna salad after opening?
Put opened SuperFresh quinoa tuna salad in the refrigerator promptly and eat it within the time stated on the packaging. Do not leave it at room temperature for an extended period, and discard it if its smell or appearance has changed.
Can you freeze SuperFresh quinoa tuna salad?
Freezing SuperFresh quinoa tuna salad is not recommended for best texture. Thawing can make the quinoa or any vegetables watery and change the tuna’s texture; keep the salad refrigerated according to the pack directions instead.
Can SuperFresh quinoa tuna salad be used for meal prep?
Yes, unopened SuperFresh quinoa tuna salad can be a convenient grab-and-go meal to keep refrigerated until you need it. Check the date on the pack, and open it only when you are ready to eat.
Is SuperFresh quinoa tuna salad safe to eat during pregnancy?
Whether SuperFresh quinoa tuna salad is suitable during pregnancy can depend on the tuna species and how often you eat tuna. If the species is not clear on the pack or you are unsure about your intake, ask your healthcare professional.
How is SuperFresh quinoa tuna salad different from homemade tuna quinoa salad?
SuperFresh quinoa tuna salad is a prepared, portioned option, while making it at home lets you choose the amounts of tuna, quinoa, vegetables, and dressing. Compare the package ingredients with your recipe to see the differences in components.
Can you eat SuperFresh quinoa tuna salad after a workout?
Yes, SuperFresh quinoa tuna salad can be a convenient post-workout meal because it combines tuna with quinoa. Eat it as is or add vegetables; it does not need to be heated after exercise.
SuperFresh quinoa tuna salad Vitamins & Minerals
Vitamins
B12
2.42µg · 101% DV
B3
9.02mg · 56% DV
Vitamin K
52.8µg · 44% DV
B6
0.48mg · 28% DV
Minerals
Selenium
40µg · 73% DV
Phosphorus
290mg · 41% DV
Manganese
0.92mg · 40% DV
Sodium
704mg · 31% DV
Potassium ⭐
528mg · 16% DV
SuperFresh quinoa tuna salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off SuperFresh quinoa tuna salad
To burn the 290 calories in 1 pack (whole) (220 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 SuperFresh quinoa tuna salad?
SuperFresh quinoa tuna salad is a ready-to-eat packaged salad combining tuna with quinoa. The tuna brings a savoury, briny flavour, while the quinoa adds a mild taste and a pleasantly distinct, tender bite. It is usually served chilled and works well as a convenient lunch, whether eaten at home or packed for work; it can also be served as a light side at dinner.
With tuna as a source of protein and quinoa contributing carbohydrates and fibre, it makes a more substantial choice than a simple leafy salad. Add fresh greens or a squeeze of lemon for a brighter plate, or enjoy it on its own when you need an easy meal.
How Nutritious Is SuperFresh quinoa 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 SuperFresh quinoa 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 SuperFresh quinoa tuna salad Contain Allergens?
Contains these allergens:
Which Diets Is SuperFresh quinoa 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
SuperFresh quinoa tuna salad Fat Profile
SATURATED
2.09g
MONOUNSATURATED
5.94g
POLYUNSATURATED
3.74g
Omega 6:3 ratio 12.3:1
Above the ideal 4:1 (12.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.