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Tuna, Apple and Green Salad Calories
High-protein, fiber-containing salad
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Tuna, Apple and Green Salad (220 g) has 180 calories. That works out to 82 calories per 100 g. It contains 15.6 g of carbs, 20.5 g of protein, 2.6 g of fat and 3.5 g of fiber. Its 3 µg of B12 covers 124% of the Daily Value. Its glycemic index is 36 (low), so it raises blood sugar slowly.
Tuna, Apple and Green Salad Nutrition Facts
Selected: 1 serving (medium) · 220 g
180
KCAL / 220G
Carbs
15.6g
· 6% DV
Protein
20.5g
· 41% DV
Fat
2.6g
· 3% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 37% · Protein 49% · Fat 14%
Tuna, Apple and Green Salad nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 180 kcal | |
| Total fat | 2.6 g | 3% |
| Saturated fat | 0.62 g | 3% |
| Trans fat | 0 g | |
| Sodium | 231 mg | 10% |
| Total carbohydrate | 15.6 g | 6% |
| Fiber | 3.5 g | 13% |
| Protein | 20.5 g | 41% |
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, Apple and Green Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 180 kcal |
| 100 g | 100 g | 82 kcal |
| 1 cup (small) | 110 g | 90 kcal |
| 1 cup (medium) | 160 g | 131 kcal |
| 1 pack (medium) | 180 g | 148 kcal |
| 1 bottle (medium) | 250 g | 205 kcal |
| 1 serving (large) | 300 g | 246 kcal |
Calculated from 82 calories per 100 g.
Frequently Asked Questions About Tuna, Apple and Green Salad
Is tuna, apple and green salad a healthy meal?
Yes, tuna, apple and green salad can make a balanced meal, combining protein from tuna with fruit and leafy greens. Add whole-grain bread if you want a more substantial meal, and keep the dressing moderate.
How do you make tuna, apple and green salad?
To make tuna, apple and green salad, wash and dry the leaves, then toss them with drained tuna and chopped apple. Dress with lemon juice and olive oil, adding the apple just before serving to help prevent browning.
Can you make tuna, apple and green salad ahead of time?
Yes, you can prep the tuna and wash and dry the greens ahead, but keep them separate from the dressing and chopped apple. Combine everything shortly before serving so the leaves stay crisp and the apple looks fresh.
What kind of apple is best in tuna, apple and green salad?
A crisp, slightly tart apple works especially well in tuna, apple and green salad because it contrasts with the savory fish and tender greens. Choose a sweeter variety if you prefer a less tangy salad.
Should you use tuna in oil or water for tuna, apple and green salad?
Either works in tuna, apple and green salad. Drain water-packed tuna well for a cleaner, lighter taste; oil-packed tuna gives a richer flavor, but drain it and adjust the amount of dressing you add.
What dressing goes with tuna, apple and green salad?
A simple lemon-and-olive-oil dressing suits tuna, apple and green salad and complements the apple without hiding the tuna. A little mustard can add sharpness; toss the dressing through just before serving.
Does tuna, apple and green salad need mayonnaise?
No, tuna, apple and green salad does not need mayonnaise; lemon and olive oil are enough to bring the ingredients together. If you like a creamy version, stir a small amount of mayonnaise into plain yogurt.
How long does tuna, apple and green salad keep in the fridge?
Keep tuna, apple and green salad covered and refrigerated, and aim to eat it by the next day for the best texture. Dressed leaves wilt quickly, so store the dressing separately if you are saving portions.
Can tuna, apple and green salad help with weight loss?
Tuna, apple and green salad can support a filling meal because it combines protein with fruit and greens. It does not cause weight loss by itself; dressing and what you serve alongside it also affect the meal.
Can you eat tuna, apple and green salad during pregnancy?
Tuna, apple and green salad can be eaten during pregnancy, but tuna contains varying amounts of mercury depending on the species and how often you eat it. Follow pregnancy-specific local guidance or ask your clinician about suitable portions.
Tuna, Apple and Green Salad Vitamins & Minerals
Vitamins
B12
2.97µg · 124% DV
B3
11.44mg · 72% DV
Vitamin K
79.2µg · 66% DV
B6
0.55mg · 32% DV
Minerals
Selenium
53µg · 96% DV
Phosphorus
231mg · 33% DV
Copper
0.18mg · 20% DV
Potassium ⭐
451mg · 13% DV
Sodium
231mg · 10% DV
Tuna, Apple and Green Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tuna, Apple and Green Salad
To burn the 180 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, Apple and Green Salad?
Tuna, Apple and Green Salad brings tuna together with crisp apple and leafy greens. It is an easy-to-assemble salad rather than a dish tied to one specific regional tradition, and it can be dressed simply with lemon and a little olive oil. The apple’s fresh, gently sweet tartness contrasts with the savoury tuna, while the leaves keep each bite light and crisp.
Serve it as a quick lunch or a light dinner, or alongside a larger meal; it works just as well at home as in a packed lunch. Tuna makes it a protein-rich choice, and the apple and greens contribute fibre. For a lighter dressing, use lemon with just a small drizzle of oil. Wholegrain bread makes a natural accompaniment if you want a more substantial meal.
How Nutritious Is Tuna, Apple and Green 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, Apple and 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, Apple and Green Salad Contain Allergens?
Contains these allergens:
Which Diets Is Tuna, Apple and 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, Apple and Green Salad Fat Profile
SATURATED
0.62g
MONOUNSATURATED
0.57g
POLYUNSATURATED
0.62g
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.