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Tuna lemon salad Calories
High protein, low carb, contains vitamin C
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Tuna lemon salad (180 g) has 212 calories. That works out to 118 calories per 100 g. It contains 5.8 g of carbs, 24.5 g of protein, 9.7 g of fat and 2 g of fiber. Its 2.9 µg of B12 covers 120% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Tuna lemon salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
212
KCAL / 180G
Carbs
5.8g
· 2% DV
Protein
24.5g
· 49% DV
Fat
9.7g
· 12% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 11% · Protein 47% · Fat 42%
Tuna lemon salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 212 kcal | |
| Total fat | 9.7 g | 12% |
| Saturated fat | 1.62 g | 8% |
| Trans fat | 0 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 5.8 g | 2% |
| Fiber | 2 g | 7% |
| Protein | 24.5 g | 49% |
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 lemon salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 212 kcal |
| 1 piece (small) | 75 g | 89 kcal |
| 1 cup (small) | 90 g | 106 kcal |
| 100 g | 100 g | 118 kcal |
| 1 piece (medium) | 120 g | 142 kcal |
| 1 cup (medium) | 150 g | 177 kcal |
| 1 serving (large) | 260 g | 307 kcal |
| 2 cup (large) | 300 g | 354 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Tuna lemon salad
How do you make tuna lemon salad?
Tuna lemon salad is made by tossing drained tuna with fresh vegetables and a lemon-based dressing. Combine lemon juice, olive oil, and seasoning, then mix it with greens, cucumber, or tomato just before serving so the vegetables stay crisp.
What ingredients go in tuna lemon salad?
Tuna, lemon, and fresh vegetables are the core ingredients in tuna lemon salad. Common additions include leafy greens, red onion, cucumber, tomatoes, parsley, and olives; beans or hard-boiled egg can make it more substantial.
Should you use tuna in oil or water for tuna lemon salad?
Either works: tuna packed in water gives tuna lemon salad a lighter, cleaner taste, while tuna in oil is richer. Drain it well, and use less olive oil in the dressing if the tuna is oil-packed.
Can tuna lemon salad be made ahead?
Yes, you can prep the components of tuna lemon salad ahead, but keep the dressing separate until serving. Store the drained tuna and chopped vegetables in covered containers in the refrigerator, then combine them shortly before eating.
How long does tuna lemon salad last in the fridge?
Tuna lemon salad keeps for about 3–4 days in a covered container in a refrigerator. Discard it if it has been left at room temperature for more than two hours; dressed greens may become limp before the tuna itself spoils.
Can you freeze tuna lemon salad?
No, freezing assembled tuna lemon salad is not recommended. The lemon dressing and fresh vegetables thaw watery and limp, while the tuna’s texture can become dry; freeze plain tuna separately if needed and add fresh vegetables after thawing.
What greens work best in tuna lemon salad?
Romaine, baby spinach, and arugula all work well in tuna lemon salad. Romaine stays crisp under the dressing, while spinach and arugula bring softer or peppery flavors; dry the leaves thoroughly so the lemon dressing does not get diluted.
Can lemon juice cook the tuna in tuna lemon salad?
No, lemon juice does not safely cook the tuna in tuna lemon salad. Acid changes the surface texture and color, but it does not reliably destroy harmful microbes; use cooked or ready-to-eat tuna rather than treating it like ceviche.
What can you serve with tuna lemon salad?
Crusty bread, soup, or roasted potatoes pair well with tuna lemon salad. For a fuller meal, serve it with beans or whole grains; mild sides complement the lemon without overwhelming the tuna.
Is tuna lemon salad safe during pregnancy?
Yes, tuna lemon salad can be eaten during pregnancy when made with properly stored, ready-to-eat tuna, but tuna’s mercury content makes type and frequency important. Choose lower-mercury options and ask your healthcare professional how much is appropriate for you.
Tuna lemon salad Vitamins & Minerals
Vitamins
B12
2.88µg · 120% DV
B3
10.44mg · 65% DV
Vitamin K
61.2µg · 51% DV
B6
0.32mg · 19% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
306mg · 44% DV
Sodium
378mg · 16% DV
Copper
0.14mg · 16% DV
Potassium ⭐
468mg · 14% DV
Tuna lemon salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tuna lemon salad
To burn the 212 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 lemon salad?
Tuna lemon salad brings tuna together with lemon juice and salad ingredients for a simple, cool dish. It is easy to assemble at home with whatever greens and vegetables are on hand; the lemon adds a bright tang that complements the savoury fish. There is no single traditional recipe, so ingredients and seasoning vary.
Serve it as a light lunch or supper, tuck it into a sandwich, or offer it alongside bread and other salads. Tuna makes it a protein-rich choice, while the salad ingredients keep it relatively low in carbohydrates. For a more filling meal, add beans or boiled egg; use dressing sparingly if you want a lighter plate.
How Nutritious Is Tuna lemon 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 lemon 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 lemon salad Contain Allergens?
Contains these allergens:
Which Diets Is Tuna lemon 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 lemon salad Fat Profile
SATURATED
1.62g
MONOUNSATURATED
3.78g
POLYUNSATURATED
3.24g
Omega 6:3 ratio 6.5:1
Above the ideal 4:1 (6.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.