1 serving (medium) of Tuna Corn Salad (180 g) has 216 calories. That works out to 120 calories per 100 g. It contains 14.8 g of carbs, 18.9 g of protein, 7.6 g of fat and 3.8 g of fiber. Its 2 µg of B12 covers 83% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

What is Tuna Corn Salad?

Tuna Corn Salad brings together flakes of tuna and sweetcorn, often with chopped vegetables and a creamy or tangy dressing. It is a simple, modern combination rather than a dish tied to one particular regional tradition, and recipes vary from bowl to bowl. The tender tuna and juicy, sweet kernels make it moist and pleasantly chunky; a little lemon or pepper can brighten the flavour.

Serve it as a quick lunch, spoon it into a sandwich, or offer it alongside leafy greens. It provides protein, while the corn contributes fibre; a 100 g portion has 10.5 g of protein. For a lighter version, use a modest amount of dressing and add cucumber, celery or extra greens.

Tuna Corn Salad Nutrition Facts

Selected: 100 g

120

KCAL / 100G

Carbs

8.2g

· 3% DV

Protein

10.5g

· 21% DV

Fat

4.2g

· 5% DV

Fiber

2.1g

· 8% DV

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

Calories come from: Carbs 29% · Protein 37% · Fat 34%

Tuna Corn Salad Vitamins & Minerals

Vitamins

B12

1.1µg · 46% DV

2.1mg · 13% DV

0.09mg · 8% DV

0.08mg · 6% DV

Minerals

Selenium

15µg · 27% DV

Phosphorus

78mg · 11% DV

Sodium

220mg · 10% DV

Zinc

1mg · 9% DV

How Nutritious Is Tuna Corn Salad?

Nutrient density

High

68/ 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

54/ 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 Corn Salad Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

4.5

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Tuna Corn Salad

To burn the 120 calories in 100 g:

🚶

30min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

Swimming

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

Is Tuna Corn 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 Corn 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 Corn 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 Corn Salad Fat Profile

SATURATED

0.8g

MONOUNSATURATED

1.2g

POLYUNSATURATED

1.1g

⚖️

Omega 6:3 ratio 0.3:1

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

Compare Tuna Corn Salad

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Foods Similar to Tuna Corn Salad

🥚

Egg

143 kcal

🍲

Chicken Soup

45 kcal

🥤

Protein Powder

380 kcal

🍳

Menemen

95 kcal

🥘

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85 kcal

🍆🥩

Ali Nazik

145 kcal

🧴

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🥤

Vegan Protein Powder

370 kcal

Frequently Asked Questions About Tuna Corn Salad

How do you make Tuna Corn Salad?

Tuna Corn Salad is made by mixing drained tuna and corn with a dressing and optional chopped vegetables. Chill it briefly before serving so the flavors come together, and add delicate greens just before eating.

What dressing goes well in Tuna Corn Salad?

Mayonnaise gives Tuna Corn Salad a creamy, classic texture, while lemon juice and olive oil make it brighter. Greek-style yogurt is another option; season the dressing before mixing it through the tuna and corn.

How do you stop Tuna Corn Salad from getting watery?

Drain the tuna and corn thoroughly before making Tuna Corn Salad, and pat rinsed corn dry if needed. If adding cucumber or tomato, remove excess watery seeds or mix them in just before serving.

Can you make Tuna Corn Salad with fresh tuna instead of canned tuna?

Yes, cooked fresh tuna works in Tuna Corn Salad. Let it cool completely, then flake it into bite-size pieces before mixing it with the corn and dressing; avoid adding it while warm, which can soften the other ingredients.

Can Tuna Corn Salad be used as a sandwich filling?

Yes, Tuna Corn Salad makes a convenient sandwich or wrap filling. Use well-drained ingredients and a thick dressing so the bread does not turn soggy, and assemble the sandwich shortly before serving.

Should you rinse canned corn for Tuna Corn Salad?

Rinsing canned corn is optional, but draining it well is important for Tuna Corn Salad. A quick rinse can remove some of the canning liquid and salt; dry the kernels before mixing to keep the salad from becoming watery.

How long does Tuna Corn Salad last in the fridge?

Tuna Corn Salad usually keeps for 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after preparation, and discard it if it has sat at room temperature for an extended time.

Can you freeze Tuna Corn Salad?

Freezing Tuna Corn Salad is not recommended. The corn can become watery when thawed, tuna may turn dry or grainy, and creamy dressings can separate, so make only as much as you expect to eat while fresh.

Is Tuna Corn Salad a good lunch?

Yes, Tuna Corn Salad can be a convenient lunch because tuna contributes protein and corn adds texture and fiber. Serve it with leafy greens, whole-grain bread, or crackers for a more substantial meal.

Is Tuna Corn Salad good for weight loss?

Tuna Corn Salad can fit into a weight-loss meal plan, especially when made with a lighter dressing and served with vegetables. A large amount of mayonnaise or generous bread portions can make the meal more energy-dense.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 27, 2026