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Tuna and Vegetable Salad with Yogurt Calories
A chilled salad made with tuna, mixed vegetables, and plain yogurt; a protein-rich meal.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Tuna and Vegetable Salad with Yogurt (180 g) has 171 calories. That works out to 95 calories per 100 g. It contains 8.1 g of carbs, 22.5 g of protein, 5.8 g of fat and 2.2 g of fiber. Its 4.5 µg of B12 covers 188% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Tuna and Vegetable Salad with Yogurt Nutrition Facts
Selected: 1 cup (medium) · 180 g
171
KCAL / 180G
Carbs
8.1g
· 3% DV
Protein
22.5g
· 45% DV
Fat
5.8g
· 7% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 19% · Protein 52% · Fat 29%
Tuna and Vegetable Salad with Yogurt nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 171 kcal | |
| Total fat | 5.8 g | 7% |
| Saturated fat | 1.62 g | 8% |
| Trans fat | 0.04 g | |
| Sodium | 540 mg | 23% |
| Total carbohydrate | 8.1 g | 3% |
| Fiber | 2.2 g | 8% |
| Protein | 22.5 g | 45% |
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 and Vegetable Salad with Yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 171 kcal |
| 2 tablespoon (small) | 30 g | 29 kcal |
| 4 tablespoon (medium) | 60 g | 57 kcal |
| ½ cup (small) | 90 g | 86 kcal |
| 100 g | 100 g | 95 kcal |
| 1 serving (small) | 150 g | 143 kcal |
| 1 serving (medium) | 220 g | 209 kcal |
| 1.5 cup (large) | 270 g | 257 kcal |
| 1 serving (large) | 300 g | 285 kcal |
Calculated from 95 calories per 100 g.
Frequently Asked Questions About Tuna and Vegetable Salad with Yogurt
How do you make Tuna and Vegetable Salad with Yogurt?
Tuna and Vegetable Salad with Yogurt is made by mixing drained tuna and cooled, cooked vegetables with plain yogurt. Drain the ingredients well, then add the yogurt shortly before serving so the salad stays creamy rather than watery.
What vegetables go in Tuna and Vegetable Salad with Yogurt?
Peas, carrots, and potatoes are common in Tuna and Vegetable Salad with Yogurt. You can also add corn, chopped celery, or cucumber; remove excess moisture from watery vegetables so they do not thin the yogurt dressing.
Should you use canned tuna for Tuna and Vegetable Salad with Yogurt?
Canned tuna is the most convenient choice for Tuna and Vegetable Salad with Yogurt. Drain it thoroughly before mixing, whether it is packed in oil or water, and flake it gently so the salad keeps some texture.
Can you use mayonnaise in Tuna and Vegetable Salad with Yogurt?
Yes, you can add mayonnaise to Tuna and Vegetable Salad with Yogurt. For a tangy, lighter-tasting dressing, keep plain yogurt as the main ingredient and use just a little mayonnaise; chill the salad until serving.
How do you keep Tuna and Vegetable Salad with Yogurt from getting watery?
To keep Tuna and Vegetable Salad with Yogurt from getting watery, cool and drain cooked vegetables completely and drain the tuna well. Stir in the yogurt close to serving time, especially if you have added cucumber or other juicy vegetables.
How long does Tuna and Vegetable Salad with Yogurt last in the fridge?
Tuna and Vegetable Salad with Yogurt keeps for about 1–2 days in a sealed container in the refrigerator. Because it contains fish and yogurt, do not leave it at room temperature for an extended period, and serve only the portion you need.
Can you make Tuna and Vegetable Salad with Yogurt ahead of time?
Yes, you can cook and chill the vegetables for Tuna and Vegetable Salad with Yogurt ahead of time. For the freshest texture, combine them with the drained tuna and yogurt closer to serving, rather than dressing the salad far in advance.
What can you serve with Tuna and Vegetable Salad with Yogurt?
Tuna and Vegetable Salad with Yogurt goes well with toasted bread, pita, or a simple vegetable soup. For a lighter meal, serve it with leafy greens and lemon; it also works as a filling for a sandwich or wrap.
Can you freeze Tuna and Vegetable Salad with Yogurt?
No, Tuna and Vegetable Salad with Yogurt does not freeze well. The yogurt can separate and the cooked vegetables can turn soft and watery after thawing, so make only what you expect to eat while it is fresh.
Is Tuna and Vegetable Salad with Yogurt safe during pregnancy?
Tuna and Vegetable Salad with Yogurt can be eaten during pregnancy when made with properly refrigerated ingredients and pasteurized yogurt. Tuna type and serving frequency matter because of mercury, so follow your local pregnancy guidance or ask your clinician.
Tuna and Vegetable Salad with Yogurt Vitamins & Minerals
Vitamins
B12
4.5µg · 188% DV
B3
9.9mg · 62% DV
B6
0.45mg · 26% DV
Vitamin K
21.6µg · 18% DV
Minerals
Selenium
54µg · 98% DV
Phosphorus
270mg · 39% DV
Sodium
540mg · 23% DV
Copper
0.14mg · 16% DV
Potassium ⭐
450mg · 13% DV
Tuna and Vegetable Salad with Yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tuna and Vegetable Salad with Yogurt
To burn the 171 calories in 1 cup (medium) (180 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 and Vegetable Salad with Yogurt?
Tuna and Vegetable Salad with Yogurt combines tuna, mixed vegetables and plain yogurt in a chilled, easy-to-assemble dish. It is less a regional classic than a practical home-style salad, and the ingredients can vary with what is on hand. The vegetables bring freshness and a little crunch, while yogurt gives the mixture a cool, creamy dressing and tuna makes it substantial enough to serve as a meal.
It works well for lunch or a light dinner, whether eaten on its own or with bread. With 12.5 g of protein per 100 g, it is a protein-rich option that can still feel refreshing, especially in warm weather. Keep the yogurt plain and add it just before serving if you want the vegetables to retain more of their texture.
How Nutritious Is Tuna and Vegetable Salad with Yogurt?
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 and Vegetable Salad with Yogurt 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 and Vegetable Salad with Yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Tuna and Vegetable Salad with Yogurt 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 and Vegetable Salad with Yogurt Fat Profile
SATURATED
1.62g
MONOUNSATURATED
1.98g
POLYUNSATURATED
1.26g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.