1 cup (medium) of Tuna creamy pasta salad (220 g) has 436 calories. That works out to 198 calories per 100 g. It contains 40.5 g of carbs, 19.1 g of protein, 21.6 g of fat and 2.9 g of fiber. Its 2 µg of B12 covers 83% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.

What is Tuna creamy pasta salad?

Tuna creamy pasta salad brings cooked pasta together with tuna and a rich, creamy dressing, often mayonnaise-based. It is a familiar variation on pasta salad rather than a dish tied to one specific place, and recipes may add vegetables, herbs or a little acidity for balance.

Served chilled, it is a convenient lunch or side for picnics, potlucks and warm-weather meals in many parts of the world. The pasta is soft and filling, while tuna gives the creamy dressing a savoury contrast. It provides protein as well as carbohydrates, making it more substantial than a simple leafy salad. For a lighter version, use less mayonnaise or replace some of it with plain yogurt, and add crisp vegetables for freshness.

Tuna creamy pasta salad Nutrition Facts

Selected: 100 g

198

KCAL / 100G

Carbs

18.4g

· 7% DV

Protein

8.7g

· 17% DV

Fat

9.8g

· 13% DV

Fiber

1.3g

· 5% DV

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

Calories come from: Carbs 37% · Protein 18% · Fat 45%

Tuna creamy pasta salad Vitamins & Minerals

Vitamins

B12

0.9µg · 38% DV

2.4mg · 15% DV

Vitamin K

18µg · 15% DV

0.12mg · 7% DV

Minerals

Selenium

18µg · 33% DV

Phosphorus

108mg · 15% DV

Sodium

320mg · 14% DV

Zinc

1mg · 9% DV

How Nutritious Is Tuna creamy pasta salad?

Nutrient density

Medium

46/ 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

40/ 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 creamy pasta salad Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Tuna creamy pasta salad

To burn the 198 calories in 100 g:

🚶

49min

Walking (5 km/h)

🏃

20min

Running (8 km/h)

🚴

27min

Cycling

🏊

23min

Swimming

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

Is Tuna creamy pasta salad Processed?

NOVA 3

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 creamy pasta salad Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs yes

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Tuna creamy pasta salad Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Tuna creamy pasta salad Fat Profile

SATURATED

1.8g

MONOUNSATURATED

4.1g

POLYUNSATURATED

2.4g

⚖️

Omega 6:3 ratio 17.5:1

Above the ideal 4:1 (17.5:1).

Compare Tuna creamy pasta salad

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Tuna creamy pasta salad vs Hawthorn Vinegar180 kcal more per 100 g

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Tuna creamy pasta salad vs Tantuni12 kcal fewer per 100 g

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Tuna creamy pasta salad vs Chicken Wrap3 kcal more per 100 g

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Tuna creamy pasta salad vs Protein Bar152 kcal fewer per 100 g

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Foods Similar to Tuna creamy pasta salad

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

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350 kcal

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290 kcal

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Frequently Asked Questions About Tuna creamy pasta salad

What vegetables go well in tuna creamy pasta salad?

Sweetcorn, peas, finely chopped celery, bell pepper and spring onions all work well in tuna creamy pasta salad. Choose additions that stay crisp and drain watery vegetables first so they do not thin the dressing.

How do you stop tuna creamy pasta salad from drying out?

To keep tuna creamy pasta salad from drying out, cook the pasta just until tender and coat it evenly with dressing after it cools. Chilling thickens the sauce, so stir in a little extra dressing before serving if needed.

Is tuna creamy pasta salad served cold or warm?

Tuna creamy pasta salad is usually served cold or chilled, rather than hot. Cooling the pasta before mixing helps the creamy dressing cling to it, and a short rest in the refrigerator lets the flavors come together.

Can you make tuna creamy pasta salad without mayonnaise?

Yes, you can make tuna creamy pasta salad without mayonnaise by using thick plain yogurt, or a yogurt-and-lemon dressing. The result tastes tangier and is less rich; add the dressing gradually to keep the salad from becoming runny.

What kind of tuna is best for tuna creamy pasta salad?

Canned tuna works best for tuna creamy pasta salad because it is easy to flake and mix through the pasta. Tuna packed in oil gives a richer result, while tuna packed in water has a milder finish; drain either one well.

How do you keep tuna creamy pasta salad from getting soggy?

Keep tuna creamy pasta salad from getting soggy by draining the pasta thoroughly, cooling it before dressing, and removing excess liquid from add-ins such as pickles or canned vegetables. Add delicate or watery ingredients close to serving.

Can tuna creamy pasta salad be frozen?

No, freezing tuna creamy pasta salad is usually a poor choice. The pasta can turn soft after thawing, and a mayonnaise- or yogurt-based dressing may separate; make a fresh batch or refrigerate leftovers instead.

How long does tuna creamy pasta salad keep in the refrigerator?

Tuna creamy pasta salad keeps for a few days when promptly refrigerated in a sealed container. Discard it if it has sat out for an extended time or develops an unusual smell, appearance or texture.

What can you serve with tuna creamy pasta salad?

Serve tuna creamy pasta salad with a crisp green salad, sliced tomatoes or a light vegetable soup. These fresh sides balance its creamy texture without making the meal feel as heavy as another rich side dish would.

Can tuna creamy pasta salad be packed for lunch?

Yes, tuna creamy pasta salad can be packed for lunch if it stays cold until you eat it. Use an insulated lunch bag with an ice pack, and keep the container refrigerated when one is available.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026