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Tuna purslane salad Calories
High-protein salad with omega-3 fats and vitamin K
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Tuna purslane salad (180 g) has 162 calories. That works out to 90 calories per 100 g. It contains 4.3 g of carbs, 23.8 g of protein, 5.8 g of fat and 2 g of fiber. Its 3.1 µg of B12 covers 128% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Tuna purslane salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
162
KCAL / 180G
Carbs
4.3g
· 2% DV
Protein
23.8g
· 48% DV
Fat
5.8g
· 7% 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 10% · Protein 58% · Fat 32%
Tuna purslane salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 162 kcal | |
| Total fat | 5.8 g | 7% |
| Saturated fat | 1.17 g | 6% |
| Trans fat | 0 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 4.3 g | 2% |
| Fiber | 2 g | 7% |
| Protein | 23.8 g | 48% |
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 purslane salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 162 kcal |
| 1 piece (small) | 85 g | 77 kcal |
| 100 g | 100 g | 90 kcal |
| 1 cup (chopped) | 100 g | 90 kcal |
| 1 serving (small) | 120 g | 108 kcal |
| 2 cup (chopped) | 200 g | 180 kcal |
| 1 serving (large) | 280 g | 252 kcal |
Calculated from 90 calories per 100 g.
Frequently Asked Questions About Tuna purslane salad
How do you make tuna purslane salad?
Tuna purslane salad is made by combining washed, dried purslane leaves with drained tuna. Add lemon juice and olive oil, then season to taste; tomatoes, cucumber, or red onion are common additions. Toss it just before serving so the purslane stays crisp.
What does purslane taste like in tuna purslane salad?
Purslane tastes mildly tangy and fresh, with a juicy, slightly crunchy texture in tuna purslane salad. Its gentle acidity works well with rich tuna and lemon dressing. Use the tender leaves and stems for the best texture.
Can you eat purslane raw in tuna purslane salad?
Yes, purslane is commonly eaten raw in tuna purslane salad. Rinse the leaves and tender stems thoroughly under running water, then dry them well before mixing. Raw purslane gives the salad its fresh, crisp texture.
Should you use canned tuna for tuna purslane salad?
Yes, canned tuna is a convenient choice for tuna purslane salad; drain it before adding so the dressing does not become watery. Fresh cooked tuna also works—cool it first, then flake it into the salad.
What dressing goes with tuna purslane salad?
A lemon and olive oil dressing is a simple match for tuna purslane salad. The lemon complements purslane’s tangy freshness, while olive oil rounds out the tuna. A yogurt-based dressing is another option, though it makes the salad creamier and less crisp.
Can you make tuna purslane salad with yogurt?
Yes, tuna purslane salad can be made with yogurt instead of an oil-based dressing. Mix plain yogurt with a little lemon and, if you like, garlic, then fold it through the tuna and purslane shortly before serving to limit watery separation.
How long does tuna purslane salad last in the fridge?
Tuna purslane salad is best eaten the day it is made, especially once dressed. If you have leftovers, refrigerate them promptly in a covered container and use them within a day; discard salad that has been left at room temperature for an extended time.
Can you prepare tuna purslane salad ahead of time?
Yes, you can prepare the ingredients for tuna purslane salad ahead, but keep the washed, dried purslane separate from the tuna and dressing. Combine everything shortly before serving to prevent the leaves from wilting and the salad from turning watery.
What can you serve with tuna purslane salad?
Tuna purslane salad can be served as a light main dish or alongside soup. For a more filling meal, pair it with crusty bread, boiled potatoes, or grains. The salad’s lemony flavor also works well with grilled vegetables.
Is tuna purslane salad safe to eat during pregnancy?
Tuna purslane salad can fit into pregnancy meals, but the type and amount of tuna matter because some tuna contains more mercury than others. Choose a lower-mercury option and follow local pregnancy guidance; ask your clinician if you are unsure which tuna is suitable.
Tuna purslane salad Vitamins & Minerals
Vitamins
B12
3.06µg · 128% DV
B3
10.44mg · 65% DV
Vitamin K
75.6µg · 63% DV
B6
0.58mg · 34% DV
Minerals
Selenium
56µg · 102% DV
Phosphorus
297mg · 42% DV
Copper
0.22mg · 24% DV
Potassium ⭐
567mg · 17% DV
Sodium
378mg · 16% DV
Tuna purslane salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tuna purslane salad
To burn the 162 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 purslane salad?
Tuna purslane salad brings together tender, slightly succulent purslane leaves and savory tuna. It is a simple, Turkish-style salad rather than a dish with one fixed recipe; lemon and olive oil are common ways to dress it, with tomato or onion often added. The greens have a fresh, gently tangy taste that balances the tuna’s richness.
Serve it chilled or at room temperature for a light lunch, or alongside soup and bread. It is a protein-rich choice and also provides omega-3 fats and vitamin K. For a lighter dressing, use a little olive oil and let lemon bring the brightness; crusty or whole-grain bread makes a satisfying pairing.
How Nutritious Is Tuna purslane 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 purslane 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 purslane salad Contain Allergens?
Contains these allergens:
Which Diets Is Tuna purslane salad Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Tuna purslane salad Fat Profile
SATURATED
1.17g
MONOUNSATURATED
2.07g
POLYUNSATURATED
0.86g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.