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Tuna cabbage carrot salad Calories
High-protein salad with fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Tuna cabbage carrot salad (180 g) has 173 calories. That works out to 96 calories per 100 g. It contains 8.6 g of carbs, 18.4 g of protein, 7.4 g of fat and 3.1 g of fiber. Its 2.3 µg of B12 covers 98% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Tuna cabbage carrot salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
173
KCAL / 180G
Carbs
8.6g
· 3% DV
Protein
18.4g
· 37% DV
Fat
7.4g
· 9% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 20% · Protein 42% · Fat 38%
Tuna cabbage carrot salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 173 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 1.26 g | 6% |
| Trans fat | 0 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 8.6 g | 3% |
| Fiber | 3.1 g | 11% |
| Protein | 18.4 g | 37% |
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 cabbage carrot salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 173 kcal |
| 1 tablespoon (shredded) | 15 g | 14 kcal |
| 1 piece (small) | 60 g | 58 kcal |
| 1 cup (shredded) | 70 g | 67 kcal |
| 1 cup (small) | 90 g | 86 kcal |
| 100 g | 100 g | 96 kcal |
| 2 piece (medium) | 120 g | 115 kcal |
| 1 cup (medium) | 140 g | 134 kcal |
| 1 serving (large) | 250 g | 240 kcal |
Calculated from 96 calories per 100 g.
Frequently Asked Questions About Tuna cabbage carrot salad
How do you make tuna cabbage carrot salad?
To make tuna cabbage carrot salad, combine finely shredded cabbage and grated carrot with drained tuna. Add lemon juice, olive oil, salt, and pepper, then toss well. Keep the dressing light so the vegetables stay crisp.
Is tuna cabbage carrot salad good for you?
Yes, tuna cabbage carrot salad combines protein from tuna with vegetables that provide fiber. It can make a useful light meal; pairing it with a whole-grain side can make the meal more substantial.
What dressing goes best with tuna cabbage carrot salad?
A lemon-and-olive-oil dressing works especially well with tuna cabbage carrot salad because its acidity balances the cabbage and fish. A little mustard or black pepper adds flavor without making the vegetables soggy.
Can you use canned tuna in tuna cabbage carrot salad?
Yes, canned tuna is a convenient choice for tuna cabbage carrot salad and does not need cooking. Drain it before mixing so excess liquid does not dilute the dressing or soften the shredded vegetables.
Can tuna cabbage carrot salad be made ahead for lunch?
Yes, tuna cabbage carrot salad can be packed ahead for lunch. Store the dressing separately and add it shortly before eating; this helps the cabbage keep its crunch and prevents liquid from collecting at the bottom.
How long does tuna cabbage carrot salad last in the fridge?
Tuna cabbage carrot salad is best eaten within a day when kept covered in the refrigerator. Discard it if it has been left out for an extended period or develops an unusual smell or appearance.
Can you freeze tuna cabbage carrot salad?
No, freezing is not recommended for tuna cabbage carrot salad. Thawed cabbage and carrot lose their crisp texture and release water, leaving the salad limp; prepare only what you can refrigerate and eat soon.
Should the cabbage be cooked for tuna cabbage carrot salad?
No, the cabbage in tuna cabbage carrot salad is usually served raw for a crisp texture. Slice it thinly, or massage it briefly with a little salt if you prefer it less firm.
What can you serve with tuna cabbage carrot salad?
Tuna cabbage carrot salad pairs well with crusty bread, baked potatoes, or a simple soup. For a more filling lunch, serve it in a wrap or alongside grains rather than adding a heavy dressing.
Is tuna cabbage carrot salad filling enough for a meal?
Yes, tuna cabbage carrot salad can be filling enough for a light meal because tuna provides protein and the vegetables add volume and fiber. Add bread, grains, or potatoes if you want a more substantial plate.
Tuna cabbage carrot salad Vitamins & Minerals
Vitamins
B12
2.34µg · 98% DV
Vitamin K
75.6µg · 63% DV
B3
8.28mg · 52% DV
Vitamin A
333µg · 37% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
243mg · 35% DV
Sodium
378mg · 16% DV
Copper
0.13mg · 14% DV
Potassium ⭐
432mg · 13% DV
Tuna cabbage carrot salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tuna cabbage carrot salad
To burn the 173 calories in 1 serving (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 cabbage carrot salad?
Tuna cabbage carrot salad combines tuna with shredded cabbage and grated carrot. It is an easy meal to put together with canned tuna, and a simple dressing of lemon and olive oil works well without masking the ingredients.
The cabbage stays crisp, the carrot brings a mild sweetness, and the tuna adds a savoury, substantial note. Serve it for lunch or a light dinner, tuck it into a sandwich, or pair it with bread or soup. It also fits naturally into everyday home cooking wherever these ingredients are familiar.
This is a protein-forward salad with some fibre from the vegetables: it provides 10.2 g of protein per 100 g. For a lighter dressing, use lemon juice and herbs with just a little oil.
How Nutritious Is Tuna cabbage carrot 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 cabbage carrot 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 cabbage carrot salad Contain Allergens?
Contains these allergens:
Which Diets Is Tuna cabbage carrot 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 cabbage carrot salad Fat Profile
SATURATED
1.26g
MONOUNSATURATED
2.52g
POLYUNSATURATED
1.98g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.