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Tuna couscous salad Calories
High-protein balanced meal salad
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Tuna couscous salad (220 g) has 321 calories. That works out to 146 calories per 100 g. It contains 35.6 g of carbs, 19.6 g of protein, 10.6 g of fat and 4 g of fiber. Its 2.4 µg of B12 covers 101% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Tuna couscous salad Nutrition Facts
Selected: 1 serving (medium) · 220 g
321
KCAL / 220G
Carbs
35.6g
· 13% DV
Protein
19.6g
· 39% DV
Fat
10.6g
· 14% DV
Fiber
4g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 45% · Protein 25% · Fat 30%
Tuna couscous salad nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 321 kcal | |
| Total fat | 10.6 g | 14% |
| Saturated fat | 1.76 g | 9% |
| Trans fat | 0 g | |
| Sodium | 616 mg | 27% |
| Total carbohydrate | 35.6 g | 13% |
| Fiber | 4 g | 14% |
| Protein | 19.6 g | 39% |
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 Tuna couscous salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 321 kcal |
| 1 piece (small) | 90 g | 131 kcal |
| 100 g | 100 g | 146 kcal |
| 1 cup (medium) | 140 g | 204 kcal |
| 1 serving (small) | 180 g | 263 kcal |
| 2 piece (double) | 180 g | 263 kcal |
| 1 cup (large) | 220 g | 321 kcal |
| 1 serving (large) | 300 g | 438 kcal |
Calculated from 146 calories per 100 g.
Frequently Asked Questions About Tuna couscous salad
How do you make tuna couscous salad?
To make tuna couscous salad, cook the couscous according to its package directions, cool it, then toss it with drained tuna, chopped vegetables, and dressing. Lemon juice, olive oil, and black pepper make a simple, bright dressing.
Can you make tuna couscous salad with pearl couscous?
Yes, pearl couscous works in tuna couscous salad, but it has a chewier texture than fine couscous and takes longer to cook. Cook it until tender, drain it well, and let it cool before adding the tuna and vegetables.
What vegetables go well in tuna couscous salad?
Cucumber, cherry tomatoes, red onion, and bell pepper all work well in tuna couscous salad because they add crunch and freshness. Olives, spinach, or chopped herbs are good additions; keep juicy vegetables modest so the salad does not get watery.
What is the best dressing for tuna couscous salad?
A lemon-and-olive-oil dressing is a reliable choice for tuna couscous salad because its acidity balances the savory fish. For a creamier version, stir a little Greek yogurt or mayonnaise into the dressing and season it with black pepper.
Should you drain the tuna for tuna couscous salad?
Yes, drain canned tuna before mixing it into tuna couscous salad so excess oil or water does not make the couscous soggy. Flake the tuna gently with a fork, leaving some larger pieces for texture.
Is tuna couscous salad good for meal prep?
Yes, tuna couscous salad works well for packed lunches when kept chilled in a sealed container. For the freshest texture, store dressing separately or add it just before eating, and keep delicate greens and tomatoes apart until serving.
How long does tuna couscous salad last in the fridge?
Tuna couscous salad keeps for about three to four days in a refrigerator when promptly chilled and stored in a sealed container. Discard it if it has been left at room temperature for an extended period or develops an unusual smell or texture.
Can you freeze tuna couscous salad?
Freezing tuna couscous salad is not recommended. Cooked couscous can turn soft after thawing, while fresh vegetables release water and lose their crunch; prepare a fresh batch instead, or freeze plain cooked couscous separately before assembling.
Can tuna couscous salad be eaten warm?
Tuna couscous salad is usually served chilled or at room temperature, but you can serve it warm if you prefer. Let freshly cooked couscous cool slightly before mixing in the tuna and vegetables so they do not become limp.
What can you serve with tuna couscous salad?
Tuna couscous salad can be a meal on its own, or you can serve it with leafy greens, roasted vegetables, or a bowl of soup. For a picnic-style spread, pair it with pita or crusty bread and a simple yogurt dip.
Tuna couscous salad Vitamins & Minerals
Vitamins
B12
2.42µg · 101% DV
B3
7.48mg · 47% DV
Vitamin K
30.8µg · 26% DV
Vitamin E
2.42mg · 16% DV
Minerals
Selenium
40µg · 73% DV
Phosphorus
260mg · 37% DV
Sodium
616mg · 27% DV
Manganese
0.53mg · 23% DV
Potassium ⭐
374mg · 11% DV
Tuna couscous salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tuna couscous salad
To burn the 321 calories in 1 serving (medium) (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 Tuna couscous salad?
Tuna couscous salad brings together tuna and couscous with vegetables and a light dressing. In Turkish cooking, kuskus usually means tiny pasta-like pieces rather than the steamed semolina granules familiar from North African couscous; the salad is an easy home-style way to turn them into a meal.
The tender, slightly springy couscous contrasts with the savory tuna and crisp vegetables. Serve it chilled for lunch, pack it for a picnic, or offer it as a side alongside grilled food. It makes a filling, balanced salad with a good amount of protein; adding extra leafy vegetables and keeping the dressing modest makes the plate feel lighter.
How Nutritious Is Tuna couscous 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 Tuna couscous 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 Tuna couscous salad Contain Allergens?
Contains these allergens:
Which Diets Is Tuna couscous 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
Tuna couscous salad Fat Profile
SATURATED
1.76g
MONOUNSATURATED
3.52g
POLYUNSATURATED
2.64g
Omega 6:3 ratio 12.8:1
Above the ideal 4:1 (12.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.