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Tuna corn salad with olive oil Calories
High-protein salad with olive oil
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Tuna corn salad with olive oil (180 g) has 277 calories. That works out to 154 calories per 100 g. It contains 13.7 g of carbs, 20.2 g of protein, 15.7 g of fat and 2.3 g of fiber. Its 2.3 µg of B12 covers 98% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Tuna corn salad with olive oil Nutrition Facts
Selected: 1 serving (medium) · 180 g
277
KCAL / 180G
Carbs
13.7g
· 5% DV
Protein
20.2g
· 40% DV
Fat
15.7g
· 20% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 20% · Protein 29% · Fat 51%
Tuna corn salad with olive oil nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 277 kcal | |
| Total fat | 15.7 g | 20% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0 g | |
| Sodium | 522 mg | 23% |
| Total carbohydrate | 13.7 g | 5% |
| Fiber | 2.3 g | 8% |
| Protein | 20.2 g | 40% |
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 corn salad with olive oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 277 kcal |
| 1 tablespoon (mini) | 18 g | 28 kcal |
| 4 tablespoon (small) | 72 g | 111 kcal |
| 1 piece (half) | 90 g | 139 kcal |
| 100 g | 100 g | 154 kcal |
| 1 cup (medium) | 140 g | 216 kcal |
| 2 piece (whole) | 180 g | 277 kcal |
| 1 serving (large) | 250 g | 385 kcal |
Calculated from 154 calories per 100 g.
Frequently Asked Questions About Tuna corn salad with olive oil
How do you make tuna corn salad with olive oil?
Tuna corn salad with olive oil is easy to make by combining drained tuna and sweetcorn with chopped vegetables. Dress it with olive oil, lemon juice, salt and pepper just before serving so the greens stay crisp.
Is tuna corn salad with olive oil good for you?
Yes, tuna corn salad with olive oil combines fish, vegetables and a simple unsaturated-fat dressing in one meal. Add plenty of fresh vegetables and go easy on salty extras to keep it balanced.
What kind of tuna is best for tuna corn salad with olive oil?
Canned tuna in water or olive oil both work well in tuna corn salad with olive oil. Choose tuna packed in water for a cleaner, lighter taste, or use olive-oil-packed tuna for a richer result and adjust the dressing accordingly.
Can you make tuna corn salad with olive oil without mayonnaise?
Yes, tuna corn salad with olive oil is naturally easy to make without mayonnaise. Use olive oil and lemon juice as the dressing, or add a little mustard for tang; the tuna and corn provide plenty of texture on their own.
How long does tuna corn salad with olive oil last in the fridge?
Tuna corn salad with olive oil keeps in a sealed container in the refrigerator for about 1–2 days. Keep it chilled and discard it if it has been left out for an extended period; leafy greens may soften sooner.
Can you freeze tuna corn salad with olive oil?
No, freezing tuna corn salad with olive oil is not recommended. The corn and any fresh vegetables can turn watery or limp when thawed, and the dressing may separate; prepare only what you expect to eat while fresh.
What can you serve with tuna corn salad with olive oil?
Tuna corn salad with olive oil goes well with crusty bread, soup or a simple grain side. For a lighter meal, serve it with extra greens; if it is the main dish, whole-grain bread makes a practical accompaniment.
Can tuna corn salad with olive oil be made ahead for lunch?
Yes, tuna corn salad with olive oil can be prepared ahead for lunch if you store the components properly. Keep the dressing and leafy greens separate, then combine them shortly before eating to prevent a soggy salad.
Is tuna corn salad with olive oil good for weight loss?
Tuna corn salad with olive oil can fit a weight-loss meal because its tuna provides protein and vegetables add volume. Keep the oil measured and avoid piling on calorie-dense toppings such as large amounts of cheese or croutons.
Is tuna corn salad with olive oil safe during pregnancy?
Tuna corn salad with olive oil can be eaten during pregnancy, but tuna contains mercury and recommended portions depend on the type and local guidance. Ask your maternity clinician which tuna choices and amounts are appropriate for you.
Tuna corn salad with olive oil Vitamins & Minerals
Vitamins
B12
2.34µg · 98% DV
B3
8.64mg · 54% DV
B6
0.4mg · 24% DV
Vitamin E
3.06mg · 20% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
270mg · 39% DV
Sodium
522mg · 23% DV
Iodine
25µg · 17% DV
Potassium ⭐
414mg · 12% DV
Tuna corn salad with olive oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tuna corn salad with olive oil
To burn the 277 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 corn salad with olive oil?
Tuna corn salad with olive oil combines tuna and sweetcorn with an olive-oil dressing, often with fresh vegetables added for crunch. It is a flexible, everyday salad rather than a dish tied to one particular regional tradition, and the ingredients can vary with what is on hand.
The savoury tuna balances the corn’s sweetness, while olive oil gives the salad a smooth, rounded finish. It works as a quick lunch or light supper, served on its own, with leafy greens, or alongside bread. With 11.2 g of protein per 100 g, it is a filling choice; adding extra vegetables brings more freshness and fibre. Use the oil sparingly if you prefer a lighter dressing.
How Nutritious Is Tuna corn salad with olive oil?
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 corn salad with olive oil 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 with olive oil Contain Allergens?
Contains these allergens:
Which Diets Is Tuna corn salad with olive oil 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 with olive oil Fat Profile
SATURATED
2.52g
MONOUNSATURATED
8.64g
POLYUNSATURATED
2.34g
Omega 6:3 ratio 4.3:1
Above the ideal 4:1 (4.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.