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High protein, high fat, low carb
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 tablespoon (medium) of Tuna mayo mixture (30 g) has 71 calories. That works out to 238 calories per 100 g. It contains 0.4 g of carbs, 5 g of protein, 5.5 g of fat and 0 g of fiber. Its 0.7 µg of B12 covers 30% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 2 tablespoon (medium) · 30 g
71
KCAL / 30G
Carbs
0.4g
· 0% DV
Protein
5g
· 10% DV
Fat
5.5g
· 7% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 2% · Protein 28% · Fat 70%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 71 kcal | |
| Total fat | 5.5 g | 7% |
| Saturated fat | 0.87 g | 4% |
| Trans fat | 0.03 g | |
| Sodium | 144 mg | 6% |
| Total carbohydrate | 0.4 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 5 g | 10% |
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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| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 71 kcal |
| 1 tablespoon (small) | 15 g | 36 kcal |
| 4 tablespoon (large) | 60 g | 143 kcal |
| 1 serving (medium) | 75 g | 179 kcal |
| 1 piece (half) | 90 g | 214 kcal |
| 100 g | 100 g | 238 kcal |
| 1 serving (large) | 120 g | 286 kcal |
| 1 cup (medium) | 220 g | 524 kcal |
Calculated from 238 calories per 100 g.
Tuna mayo mixture is made by combining well-drained tuna with mayonnaise. Add the mayonnaise gradually until the mixture is as creamy as you like. Lemon juice, black pepper, finely chopped celery, or onion can add flavor, but none is essential.
Tuna mayo mixture keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate it promptly rather than leaving it at room temperature. Discard it if its smell, appearance, or texture changes, and avoid tasting it to check.
Freezing tuna mayo mixture is not recommended. Mayonnaise can separate as it thaws, leaving the mixture watery or grainy. For make-ahead meals, refrigerate drained tuna separately and stir in mayonnaise shortly before serving.
You can add chopped celery, red onion, pickles, sweetcorn, capers, lemon juice, or black pepper to tuna mayo mixture. Add juicy ingredients sparingly and drain them first, so they do not make the mixture watery.
Either tuna packed in water or oil works in tuna mayo mixture. Water-packed tuna gives a milder result, while oil-packed tuna tastes richer; drain either type thoroughly before mixing. Flaked tuna is easy to combine, while larger pieces keep a chunkier texture.
Tuna mayo mixture should not be left at room temperature for more than two hours, or one hour in hot conditions. Tuna and mayonnaise need careful handling, so keep the mixture chilled during meals and return leftovers to the refrigerator promptly.
You can heat tuna mayo mixture in a toasted sandwich, but prolonged or high heat can make the mayonnaise separate and the filling oily. For a warm sandwich, use a moderate heat and serve it as soon as the bread is toasted.
Tuna mayo mixture goes well in sandwiches, wraps, baked potatoes, or lettuce cups. Serve it with crunchy vegetables or a simple salad for contrast. Keep the mixture chilled until serving, especially when packing it for lunch.
Tuna mayo mixture can be a filling source of protein, while mayonnaise makes it richer and higher in fat. Pairing a modest portion with vegetables or whole-grain bread can make a more balanced meal; the overall result also depends on the ingredients and serving.
Tuna mayo mixture can be eaten during pregnancy if it is freshly prepared, kept chilled, and made with pasteurized mayonnaise. Tuna contains mercury, and recommended amounts vary by species and local guidance, so follow your maternity care provider’s advice on how often to eat it.
Vitamins
B12
0.72µg · 30% DV
B3
2.34mg · 15% DV
Vitamin K
11.4µg · 10% DV
B6
0.1mg · 6% DV
Minerals
Selenium
13µg · 24% DV
Phosphorus
57mg · 8% DV
Sodium
144mg · 6% DV
Iodine
5.4µg · 4% DV
Potassium ⭐
54mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 71 calories in 2 tablespoon (medium) (30 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.
Tuna mayo mixture combines flaked tuna with mayonnaise, often with a little seasoning or something sharp such as lemon or chopped pickle. It is easy to make at home with drained canned tuna, and the texture can range from chunky to creamy depending on how much mayonnaise you use.
It is commonly spread in sandwiches or served with salad, crackers or toast; in Turkey, it also makes a quick filling for tost or small bites alongside tea. The mixture is high in protein and fat and very low in carbohydrate: a 100 g portion provides 16.8 g of protein and 1.2 g of carbohydrate. For a lighter serving, replace some of the mayonnaise with plain yogurt, or pair it with crisp vegetables.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
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.
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.
Contains these allergens:
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
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
0.87g
MONOUNSATURATED
2.46g
POLYUNSATURATED
1.68g
Omega 6:3 ratio 21.9:1
Above the ideal 4:1 (21.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.