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Tuna 4 Grain Salad Calories
Nutritious salad with tuna, mixed grains (typically wheat, barley, rye, oats), vegetables, and olive oil.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Tuna 4 Grain Salad (150 g) has 210 calories. That works out to 140 calories per 100 g. It contains 23.3 g of carbs, 12.8 g of protein, 6.3 g of fat and 4.1 g of fiber. Its 1 µg of B12 covers 44% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Tuna 4 Grain Salad Nutrition Facts
Selected: 1 cup (medium) · 150 g
210
KCAL / 150G
Carbs
23.3g
· 8% DV
Protein
12.8g
· 26% DV
Fat
6.3g
· 8% DV
Fiber
4.1g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 46% · Protein 25% · Fat 29%
Tuna 4 Grain Salad nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 210 kcal | |
| Total fat | 6.3 g | 8% |
| Saturated fat | 1.05 g | 5% |
| Trans fat | 0 g | |
| Sodium | 330 mg | 14% |
| Total carbohydrate | 23.3 g | 8% |
| Fiber | 4.1 g | 15% |
| Protein | 12.8 g | 26% |
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 Cup of Tuna 4 Grain Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 210 kcal |
| 100 g | 100 g | 140 kcal |
| 1 cup (small) | 100 g | 140 kcal |
| 1 serving (medium) | 180 g | 252 kcal |
| 1 cup (large) | 200 g | 280 kcal |
| 1 pack (medium) | 200 g | 280 kcal |
| 1 bottle (medium) | 220 g | 308 kcal |
| 1 piece (large) | 250 g | 350 kcal |
Calculated from 140 calories per 100 g.
Frequently Asked Questions About Tuna 4 Grain Salad
What is in Tuna 4 Grain Salad?
Tuna 4 Grain Salad combines tuna with a blend of grains, vegetables and usually olive oil. The exact grain mix and vegetables can vary by recipe or product, so check the ingredient list if you need to know the precise combination.
How do you make Tuna 4 Grain Salad at home?
Make Tuna 4 Grain Salad by combining cooked, cooled grains with drained tuna and chopped vegetables, then dressing it with olive oil and lemon. Add herbs such as parsley or dill for freshness, and mix gently so the tuna does not break down too much.
How long does Tuna 4 Grain Salad keep in the fridge?
Keep Tuna 4 Grain Salad covered and refrigerated, and follow the storage instructions on its package. If you made it at home, chill it promptly and eat it while fresh; discard it if it has been left warm for an extended time.
Is Tuna 4 Grain Salad eaten cold or heated?
Tuna 4 Grain Salad is usually served cold or chilled, so it does not need heating. If you prefer it warm, heat it thoroughly and expect the vegetables and grains to soften; the salad generally keeps a fresher texture when served cold.
Which grains are used in Tuna 4 Grain Salad?
Tuna 4 Grain Salad often uses a mix such as wheat, barley, rye and oats, but the blend can differ. For a homemade version, cook each grain according to its own instructions before combining them with the tuna and vegetables.
What goes well with Tuna 4 Grain Salad?
Tuna 4 Grain Salad pairs well with a simple green salad, roasted vegetables or a light soup. For a picnic or packed lunch, add fresh fruit on the side; the salad already has grains and tuna, so a heavy accompaniment is not necessary.
Can Tuna 4 Grain Salad be frozen?
Freezing Tuna 4 Grain Salad is not recommended because thawed vegetables can release water and the grains may turn soft. Tuna can also lose its pleasant texture after freezing in a dressed salad; prepare or buy only what you can keep chilled and use fresh.
Can you take Tuna 4 Grain Salad for lunch at work?
Yes, Tuna 4 Grain Salad can make a convenient packed lunch because it is normally eaten cold. Carry it in a sealed container and keep it chilled until lunchtime; packing the dressing separately helps the vegetables stay crisp.
How can you make Tuna 4 Grain Salad taste less dry?
Add a little olive oil, lemon juice or a light vinaigrette to Tuna 4 Grain Salad if it tastes dry. Mix in juicy chopped vegetables, such as cucumber or tomato, just before serving so they brighten the salad without making it soggy in storage.
Is Tuna 4 Grain Salad a filling meal?
Tuna 4 Grain Salad can be filling because it brings together protein-rich tuna and substantial grains. Add extra leafy vegetables if you want a larger meal, or serve a smaller portion alongside soup when you want a lighter lunch.
Tuna 4 Grain Salad Vitamins & Minerals
Vitamins
B12
1.05µg · 44% DV
B3
3.45mg · 22% DV
Biotin
3.75µg · 13% DV
Vitamin K
15µg · 13% DV
Minerals
Selenium
20µg · 36% DV
Phosphorus
135mg · 19% DV
Sodium
330mg · 14% DV
Copper
0.12mg · 13% DV
Potassium ⭐
270mg · 8% DV
Tuna 4 Grain Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tuna 4 Grain Salad
To burn the 210 calories in 1 cup (medium) (150 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 4 Grain Salad?
Tuna 4 Grain Salad brings together tuna, grains such as wheat, barley, rye and oats, vegetables, and olive oil. It is best understood as a filling prepared salad rather than a dish tied to one particular regional tradition.
The grains give it a pleasantly chewy bite, while the tuna adds a savoury flavour and the vegetables keep the mix fresh. It works well as a lunch on its own, a packed meal, or a side alongside soup or bread. With 8.5 g of protein per 100 g, it is more substantial than a simple leafy salad. For a lighter serving, add extra greens and keep any additional oil modest.
How Nutritious Is Tuna 4 Grain Salad?
Nutrient density
Medium
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 4 Grain 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 4 Grain Salad Contain Allergens?
Contains these allergens:
Which Diets Is Tuna 4 Grain 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 4 Grain Salad Fat Profile
SATURATED
1.05g
MONOUNSATURATED
2.4g
POLYUNSATURATED
1.65g
Omega 6:3 ratio 1.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.