1 serving (medium) of Tuna Green Salad (180 g) has 162 calories. That works out to 90 calories per 100 g. It contains 5.8 g of carbs, 22.5 g of protein, 5 g of fat and 3.1 g of fiber. Its 2 µg of B12 covers 83% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Tuna Green Salad?

Tuna green salad brings flakes of tuna together with leafy greens, often with cucumber and fresh herbs. It has no single traditional origin or fixed recipe; it is an adaptable meal assembled from what is on hand, whether with freshly cooked tuna or ready-to-eat tuna.

The crisp, cool vegetables contrast with the tuna’s tender, savoury texture. Across English-speaking kitchens, it works as a quick lunch or a light supper, dressed simply with lemon and olive oil, or served alongside bread or soup. It is protein-rich without being heavy on carbohydrates, with 12.5 g of protein per 100 g. For a lighter version, keep the dressing modest and add extra greens; beans or boiled egg can make it more substantial.

Tuna Green Salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

3.2g

· 1% DV

Protein

12.5g

· 25% DV

Fat

2.8g

· 4% DV

Fiber

1.7g

· 6% DV

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

Calories come from: Carbs 15% · Protein 57% · Fat 28%

Tuna Green Salad Vitamins & Minerals

Vitamins

B12

1.1µg · 46% DV

Vitamin K

42µg · 35% DV

3.2mg · 20% DV

Vitamin C

13mg · 14% DV

Minerals

Selenium

18µg · 33% DV

Phosphorus

110mg · 16% DV

Iodine

18µg · 12% DV

Zinc

1mg · 9% DV

How Nutritious Is Tuna Green Salad?

Nutrient density

High

70/ 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

Medium

58/ 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.

Tuna Green 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 Tuna Green Salad

To burn the 90 calories in 100 g:

🚶

22min

Walking (5 km/h)

🏃

9min

Running (8 km/h)

🚴

12min

Cycling

🏊

10min

Swimming

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

Is Tuna Green 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 Tuna Green 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 Tuna Green 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

Tuna Green Salad Fat Profile

SATURATED

0.6g

MONOUNSATURATED

1.1g

POLYUNSATURATED

0.5g

⚖️

Omega 6:3 ratio 0.2:1

Below the ideal 4:1 — a good omega balance.

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🥚

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143 kcal

🍲

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45 kcal

🥤

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380 kcal

🍳

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95 kcal

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Frequently Asked Questions About Tuna Green Salad

How do you make Tuna Green Salad?

Make Tuna Green Salad by topping washed, thoroughly dried lettuce and cucumber with drained tuna. Add chopped herbs, then dress it just before serving with lemon juice, olive oil, and pepper so the leaves stay crisp.

What dressing goes best with Tuna Green Salad?

A lemon-and-olive-oil dressing works especially well with Tuna Green Salad. Whisk the lemon juice, oil, and pepper separately, then toss it through the salad right before serving; taste before adding salt because canned tuna can already be salty.

Can you use canned tuna in Tuna Green Salad?

Yes, canned tuna is a convenient choice for Tuna Green Salad. Drain it well before adding it to the leaves, since excess liquid can make the salad soggy; flake it gently to keep some texture.

What ingredients go in Tuna Green Salad?

Tuna Green Salad usually combines tuna with lettuce and cucumber, and can include tomatoes, red onion, or fresh herbs. Choose crisp vegetables and add them shortly before serving to keep their texture and prevent extra liquid from collecting.

Is Tuna Green Salad healthy?

Yes, Tuna Green Salad can make a nutritious meal because it combines protein-rich tuna with vegetables. A simple lemon-and-olive-oil dressing keeps the flavors fresh, while whole-grain bread or potatoes can make the meal more substantial.

How long does Tuna Green Salad last in the fridge?

Tuna Green Salad is best eaten the day it is dressed, since the leaves soften as they sit. Refrigerate leftovers promptly in a covered container and discard salad that has been left at room temperature for an extended period.

Can you meal-prep Tuna Green Salad?

Yes, you can prep Tuna Green Salad ahead by storing its components separately. Keep the washed, dried greens and drained tuna chilled in sealed containers, and add cucumber and dressing just before eating to help prevent wilting.

What can you serve with Tuna Green Salad?

Tuna Green Salad pairs well with crusty or whole-grain bread, soup, or roasted potatoes. For a light lunch, serve it with bread; for a fuller dinner, add potatoes or another simple side rather than a heavy dressing.

Can you eat Tuna Green Salad during pregnancy?

Yes, Tuna Green Salad can be eaten during pregnancy, but tuna contains mercury and the type and amount matter. Follow pregnancy guidance for tuna and ask your doctor or dietitian which choices fit your circumstances.

Is Tuna Green Salad good for weight loss?

Tuna Green Salad can fit a weight-loss meal because its vegetables and tuna may help you feel satisfied. It does not cause weight loss by itself; choose a light dressing and avoid adding large amounts of mayonnaise or oil.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026