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Spicy tuna salad Calories
High protein, spicy, low carb
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Spicy tuna salad (140 g) has 262 calories. That works out to 187 calories per 100 g. It contains 5.5 g of carbs, 23.5 g of protein, 16.4 g of fat and 1.1 g of fiber. Its 3.4 µg of B12 covers 140% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Spicy tuna salad Nutrition Facts
Selected: 1 serving (medium) · 140 g
262
KCAL / 140G
Carbs
5.5g
· 2% DV
Protein
23.5g
· 47% DV
Fat
16.4g
· 21% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 8% · Protein 36% · Fat 56%
Spicy tuna salad nutrition facts table · 1 serving (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 262 kcal | |
| Total fat | 16.4 g | 21% |
| Saturated fat | 2.66 g | 13% |
| Trans fat | 0.14 g | |
| Sodium | 588 mg | 26% |
| Total carbohydrate | 5.5 g | 2% |
| Fiber | 1.1 g | 4% |
| Protein | 23.5 g | 47% |
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 Spicy tuna salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 140 g | 262 kcal |
| 1 tablespoon (small) | 18 g | 34 kcal |
| 2 tablespoon (double) | 36 g | 67 kcal |
| 1 piece (half) | 60 g | 112 kcal |
| 100 g | 100 g | 187 kcal |
| 1 serving (small) | 100 g | 187 kcal |
| 1 cup (medium) | 140 g | 262 kcal |
| 1 serving (large) | 220 g | 411 kcal |
| 1 pack (large) | 250 g | 468 kcal |
Calculated from 187 calories per 100 g.
Frequently Asked Questions About Spicy tuna salad
How do you make spicy tuna salad?
Spicy tuna salad is made by mixing tuna with chopped vegetables and a spicy dressing. Drain the tuna, then add ingredients such as celery, red onion, lemon juice, and chili sauce; use mayonnaise or yogurt if you want a creamy texture.
What is in spicy tuna salad?
Spicy tuna salad usually contains tuna, chili or hot sauce, and a creamy or citrus-based dressing. Common additions include celery, red onion, cucumber, and herbs, but recipes vary; sushi-style versions may use different seasonings and sometimes raw tuna.
Is spicy tuna salad made with canned tuna?
Yes, many everyday spicy tuna salad recipes use canned tuna. Drain it well before mixing, and taste it before adding salt or extra dressing, since tuna packed in oil can already make the salad rich and flavorful.
Can you make spicy tuna salad without mayonnaise?
Yes, spicy tuna salad works without mayonnaise. Combine the tuna with lemon or lime juice, olive oil, and chili, or use plain yogurt for a creamy alternative; add the dressing gradually so the salad does not become watery.
How do you make spicy tuna salad less spicy?
To make spicy tuna salad less spicy, use less chili sauce and add more tuna or mild ingredients such as cucumber. A little yogurt or mayonnaise can soften the heat, while citrus brightens the flavor without adding more spice.
What should you serve with spicy tuna salad?
Spicy tuna salad pairs well with crackers, toast, leafy greens, or rice. For an easy lunch, tuck it into a sandwich or wrap; avocado and crunchy cucumber also complement its chili flavor and creamy texture.
How long does spicy tuna salad last in the fridge?
Spicy tuna salad keeps for up to 3 days in a covered container in the refrigerator. Chill it promptly after preparation and discard it if it has been left out for an extended period, especially if the dressing contains mayonnaise.
Can you freeze spicy tuna salad?
Freezing spicy tuna salad is not recommended. Mayonnaise or yogurt dressing can separate after thawing, and fresh vegetables tend to turn watery and limp; make only as much as you expect to eat while it is fresh.
Is spicy tuna salad healthy?
Spicy tuna salad can be a nourishing meal because tuna provides protein, while vegetables add freshness and texture. The amount of mayonnaise, oil, and added salt can change its overall nutritional profile, so choose a dressing and portion that suit your meal.
Can you eat spicy tuna salad while pregnant?
You can eat spicy tuna salad during pregnancy if it is made with fully cooked tuna, but tuna contains mercury and recommended amounts vary by species. Ask your healthcare professional which tuna choices and portions are appropriate for you.
Spicy tuna salad Vitamins & Minerals
Vitamins
B12
3.36µg · 140% DV
B3
9.52mg · 60% DV
Vitamin K
33.6µg · 28% DV
B6
0.39mg · 23% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
266mg · 38% DV
Sodium
588mg · 26% DV
Copper
0.11mg · 12% DV
Potassium ⭐
336mg · 10% DV
Spicy tuna salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Spicy tuna salad
To burn the 262 calories in 1 serving (medium) (140 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 Spicy tuna salad?
Spicy tuna salad combines tuna with chilli or a hot sauce, often with vegetables, herbs and either a creamy or lemon-based dressing. It is a flexible preparation rather than a dish tied to one particular place, and recipes vary from simple pantry versions to more elaborate salads.
It is commonly served as a sandwich or wrap filling, spooned into lettuce cups, or eaten with crackers and greens. Tuna makes it a protein-rich choice, while the dressing can contribute much of its fat. For a lighter version, use a little yoghurt or lemon in place of a heavier creamy dressing; add crisp vegetables for freshness and crunch.
How Nutritious Is Spicy 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 Spicy 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 Spicy tuna salad Contain Allergens?
Contains these allergens:
Which Diets Is Spicy 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
✓ Suitable
Low FODMAP
— Not suitable
Spicy tuna salad Fat Profile
SATURATED
2.66g
MONOUNSATURATED
7.14g
POLYUNSATURATED
5.32g
Omega 6:3 ratio 10.6:1
Above the ideal 4:1 (10.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.