1 pack (medium) of Grain tuna salad (160 g) has 323 calories. That works out to 202 calories per 100 g. It contains 23.7 g of carbs, 16.3 g of protein, 20.8 g of fat and 12.5 g of fiber. Its 2.2 µg of B12 covers 93% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.

Grain tuna salad Nutrition Facts

Selected: 100 g

202

KCAL / 100G

Carbs

14.8g

· 5% DV

Protein

10.2g

· 20% DV

Fat

13g

· 17% DV

Fiber

7.8g

· 28% DV

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

Calories come from: Carbs 27% · Protein 19% · Fat 54%

Grain tuna salad Vitamins & Minerals

Vitamins

B12

1.4µg · 58% DV

4.6mg · 29% DV

0.22mg · 13% DV

Vitamin K

14µg · 12% DV

Minerals

Selenium

24µg · 44% DV

Phosphorus

150mg · 21% DV

Sodium

320mg · 14% DV

Zinc

1mg · 9% DV

How Nutritious Is Grain tuna salad?

Nutrient density

High

63/ 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

High

65/ 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.

Grain tuna salad 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 Grain tuna salad

To burn the 202 calories in 100 g:

🚶

50min

Walking (5 km/h)

🏃

21min

Running (8 km/h)

🚴

27min

Cycling

🏊

24min

Swimming

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

Is Grain 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 Grain tuna salad 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 Grain tuna salad Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Grain tuna salad Fat Profile

SATURATED

1.1g

MONOUNSATURATED

2.2g

POLYUNSATURATED

1.8g

⚖️

Omega 6:3 ratio 8.1:1

Above the ideal 4:1 (8.1:1).

Compare Grain tuna salad

🥗vs🧴

Grain tuna salad vs Hawthorn Vinegar184 kcal more per 100 g

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Grain tuna salad vs Tantuni8 kcal fewer per 100 g

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Grain tuna salad vs Chicken Wrap7 kcal more per 100 g

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Grain tuna salad vs Protein Bar148 kcal fewer per 100 g

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Foods Similar to Grain tuna salad

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

🥟

Cheese Börek

290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

Frequently Asked Questions About Grain tuna salad

How many calories are in grain tuna salad?

Grain tuna salad contains 202 calories per 100 g. The same amount provides 10.2 g of protein, 14.8 g of carbohydrates, and 13 g of fat.

Is grain tuna salad suitable for a Mediterranean diet?

Yes, grain tuna salad is listed as compatible with Mediterranean, pescatarian, omnivore, and flexitarian diets. It contains fish, so it is not suitable for people with a fish allergy.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 21, 2026