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Tuna salad with chickpeas and corn Calories
High-protein mixed salad with fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Tuna salad with chickpeas and corn (220 g) has 290 calories. That works out to 132 calories per 100 g. It contains 24.6 g of carbs, 22.9 g of protein, 11.2 g of fat and 7 g of fiber. Its 2 µg of B12 covers 83% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Tuna salad with chickpeas and corn Nutrition Facts
Selected: 1 serving (medium) · 220 g
290
KCAL / 220G
Carbs
24.6g
· 9% DV
Protein
22.9g
· 46% DV
Fat
11.2g
· 14% DV
Fiber
7g
· 25% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 34% · Protein 31% · Fat 35%
Tuna salad with chickpeas and corn nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 290 kcal | |
| Total fat | 11.2 g | 14% |
| Saturated fat | 1.76 g | 9% |
| Trans fat | 0 g | |
| Sodium | 616 mg | 27% |
| Total carbohydrate | 24.6 g | 9% |
| Fiber | 7 g | 25% |
| Protein | 22.9 g | 46% |
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 salad with chickpeas and corn?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 290 kcal |
| 1 tablespoon (mini) | 18 g | 24 kcal |
| 4 tablespoon (small) | 72 g | 95 kcal |
| 100 g | 100 g | 132 kcal |
| 1 piece (half) | 110 g | 145 kcal |
| 1 cup (small) | 140 g | 185 kcal |
| 2 piece (whole) | 220 g | 290 kcal |
| 1 serving (large) | 320 g | 422 kcal |
Calculated from 132 calories per 100 g.
Frequently Asked Questions About Tuna salad with chickpeas and corn
How do you make tuna salad with chickpeas and corn?
Mix drained tuna, cooked chickpeas and corn with chopped red onion and fresh herbs to make tuna salad with chickpeas and corn. Dress it with olive oil and lemon juice, then season to taste. Drain the ingredients well so the salad does not turn watery.
What dressing goes well with tuna salad with chickpeas and corn?
A lemon-and-olive-oil dressing pairs well with tuna salad with chickpeas and corn. Whisk the oil and lemon juice with black pepper and a little salt; Dijon mustard or chopped parsley can add extra flavor without overpowering the tuna.
Should I use tuna in oil or water for tuna salad with chickpeas and corn?
Either works for tuna salad with chickpeas and corn. Drain tuna packed in oil well if you want a lighter, less oily salad; tuna packed in water has a milder taste and benefits from a little extra olive oil in the dressing.
Can you make tuna salad with chickpeas and corn ahead of time?
Yes, you can prepare the tuna, chickpeas and corn for tuna salad with chickpeas and corn ahead of time and refrigerate them in a covered container. Keep leafy greens and dressing separate, then combine everything shortly before serving to preserve the texture.
How long does tuna salad with chickpeas and corn last in the fridge?
Tuna salad with chickpeas and corn keeps for about 1–2 days in a covered container in the refrigerator. Chill it promptly after serving, and discard it if it has been left at room temperature for an extended period.
Can you freeze tuna salad with chickpeas and corn?
Freezing tuna salad with chickpeas and corn is not recommended once it is dressed or mixed with fresh vegetables. The thawed ingredients can become watery and soft. For easier meal prep, freeze cooked chickpeas separately and add the tuna, corn and dressing later.
What can you serve with tuna salad with chickpeas and corn?
Tuna salad with chickpeas and corn works as a filling meal on its own or with crusty bread. For a larger spread, serve it alongside vegetable soup or a simple green salad; a heavy, creamy side can overwhelm its fresh flavors.
Do you need to rinse chickpeas for tuna salad with chickpeas and corn?
Yes, drain and rinse canned chickpeas before adding them to tuna salad with chickpeas and corn. Rinsing removes the canning liquid and some of its salty taste. Let the chickpeas drain well so they do not make the salad watery.
Is tuna salad with chickpeas and corn healthy?
Yes, tuna salad with chickpeas and corn can be a balanced, satisfying meal, combining tuna with fiber-rich chickpeas and corn. Its overall nutritional profile also depends on the dressing and any extra ingredients, so use enough dressing for flavor without drowning the salad.
Is tuna salad with chickpeas and corn good for weight loss?
Tuna salad with chickpeas and corn can fit into a weight-loss meal plan because its protein and fiber may help you feel satisfied. Keep an eye on the amount of oil or mayonnaise added, since rich dressings can make the meal more energy-dense.
Tuna salad with chickpeas and corn Vitamins & Minerals
Vitamins
B12
1.98µg · 83% DV
B3
6.82mg · 43% DV
Folate
105.6µg · 26% DV
B6
0.4mg · 24% DV
Minerals
Selenium
40µg · 73% DV
Phosphorus
290mg · 41% DV
Copper
0.31mg · 34% DV
Manganese
0.62mg · 27% DV
Sodium
616mg · 27% DV
Potassium ⭐
528mg · 16% DV
Tuna salad with chickpeas and corn Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tuna salad with chickpeas and corn
To burn the 290 calories in 1 serving (medium) (220 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 salad with chickpeas and corn?
Tuna salad with chickpeas and corn combines tuna with cooked chickpeas and sweetcorn for a filling, easy-to-assemble salad. Depending on the recipe, it may also include leafy greens, tomato, onion and a lemon or olive-oil dressing. It is a flexible modern combination rather than a dish tied to one particular region.
Enjoy it as a substantial lunch or light dinner, or serve it alongside other dishes at a casual meal. It works well chilled, making it handy for packed lunches and warm-weather eating. Tuna and chickpeas contribute protein, while the chickpeas also provide fibre; the supplied figures list 10.4 g of protein per 100 g. For a lighter version, keep the dressing modest and add extra greens, lemon or crunchy vegetables.
How Nutritious Is Tuna salad with chickpeas and corn?
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 salad with chickpeas and corn 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 salad with chickpeas and corn Contain Allergens?
Contains these allergens:
Which Diets Is Tuna salad with chickpeas and corn 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 salad with chickpeas and corn Fat Profile
SATURATED
1.76g
MONOUNSATURATED
3.3g
POLYUNSATURATED
2.86g
Omega 6:3 ratio 13.4:1
Above the ideal 4:1 (13.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.