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Tuna salad with corn and light mayonnaise Calories
High-protein tuna salad with corn and light mayonnaise
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Tuna salad with corn and light mayonnaise (150 g) has 218 calories. That works out to 145 calories per 100 g. It contains 12.9 g of carbs, 19.2 g of protein, 9.6 g of fat and 2 g of fiber. Its 2.1 µg of B12 covers 87% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Tuna salad with corn and light mayonnaise Nutrition Facts
Selected: 1 serving (medium) · 150 g
218
KCAL / 150G
Carbs
12.9g
· 5% DV
Protein
19.2g
· 38% DV
Fat
9.6g
· 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 24% · Protein 36% · Fat 40%
Tuna salad with corn and light mayonnaise nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 218 kcal | |
| Total fat | 9.6 g | 12% |
| Saturated fat | 1.5 g | 8% |
| Trans fat | 0.03 g | |
| Sodium | 480 mg | 21% |
| Total carbohydrate | 12.9 g | 5% |
| Fiber | 2 g | 7% |
| Protein | 19.2 g | 38% |
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 corn and light mayonnaise?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 218 kcal |
| 1 tablespoon (small) | 20 g | 29 kcal |
| 3 tablespoon (medium) | 60 g | 87 kcal |
| 1 piece (small) | 80 g | 116 kcal |
| 100 g | 100 g | 145 kcal |
| 1 cup (medium) | 140 g | 203 kcal |
| 1 pack (medium) | 160 g | 232 kcal |
| 1 serving (large) | 220 g | 319 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Tuna salad with corn and light mayonnaise
How do you make tuna salad with corn and light mayonnaise?
To make tuna salad with corn and light mayonnaise, drain canned tuna and mix it with drained corn and the mayonnaise. Add chopped celery, spring onion, lemon juice, or black pepper if you like, then chill briefly before serving.
What ingredients are in tuna salad with corn and light mayonnaise?
Tuna salad with corn and light mayonnaise is made with tuna, corn, and light mayonnaise. Recipes may also include celery, onion, pickles, or herbs, but these are optional additions rather than essential ingredients.
Is tuna salad with corn and light mayonnaise healthy?
It can be a nutritious meal: tuna supplies protein, while corn adds carbohydrates and some fibre. Light mayonnaise does not make the salad automatically low in salt, so go easy on salty add-ins and serve it with fresh vegetables.
Should you drain the tuna for tuna salad with corn and light mayonnaise?
Yes, drain the tuna before mixing it into tuna salad with corn and light mayonnaise. Removing excess liquid helps the dressing cling to the ingredients and prevents a watery salad; tuna packed in oil can also be drained for a less oily result.
How long does tuna salad with corn and light mayonnaise last in the fridge?
Tuna salad with corn and light mayonnaise keeps for about 3–4 days in a covered container in the refrigerator. Discard it if it has been left at room temperature for an extended time, and avoid returning serving leftovers to the storage container.
Can you freeze tuna salad with corn and light mayonnaise?
No, freezing tuna salad with corn and light mayonnaise is not recommended. The mayonnaise can separate as it thaws, and the corn may turn soft and watery, leaving the salad with an unpleasant texture.
What goes well with tuna salad with corn and light mayonnaise?
Tuna salad with corn and light mayonnaise pairs well with leafy greens, sliced tomatoes, or cucumber for a light meal. For a more substantial lunch, serve it in a sandwich or alongside boiled potatoes.
What can you use instead of light mayonnaise in tuna salad with corn?
Plain Greek yogurt is a suitable alternative to light mayonnaise in tuna salad with corn, giving it a tangier taste and creamy texture. You can also replace only part of the mayonnaise with yogurt to keep more of its familiar flavour.
Can you make tuna salad with corn and light mayonnaise ahead for lunch?
Yes, you can prepare tuna salad with corn and light mayonnaise ahead and keep it chilled in a sealed container. For a packed lunch, carry it in an insulated bag with an ice pack, and add crisp ingredients such as lettuce just before eating.
Is tuna salad with corn and light mayonnaise safe during pregnancy?
Usually, tuna salad with corn and light mayonnaise can be eaten during pregnancy if the tuna is from a safe, low-mercury choice and the salad has been kept refrigerated. Tuna mercury limits vary by type and local guidance, so ask your maternity clinician which kinds and amounts are appropriate.
Tuna salad with corn and light mayonnaise Vitamins & Minerals
Vitamins
B12
2.1µg · 88% DV
B3
8.7mg · 54% DV
B6
0.33mg · 19% DV
B5
0.63mg · 13% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
225mg · 32% DV
Sodium
480mg · 21% DV
Iodine
21µg · 14% DV
Potassium ⭐
315mg · 9% DV
Tuna salad with corn and light mayonnaise Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tuna salad with corn and light mayonnaise
To burn the 218 calories in 1 serving (medium) (150 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 corn and light mayonnaise?
Tuna salad with corn and light mayonnaise combines flaked tuna and sweet corn with a creamy, lighter mayonnaise dressing. It is a convenient cold salad rather than a dish with one clear point of origin, and can be mixed in minutes. The corn brings sweetness and a little bite, while the tuna gives the salad its savoury, substantial character.
It works well as a lunch bowl, a sandwich filling or a side for a simple meal; crisp lettuce, cucumber and tomatoes make fresh accompaniments. This is a protein-rich choice, with 12.8 g of protein per 100 g, while the corn contributes some carbohydrate. For a fresher, lighter-tasting plate, use a modest amount of dressing and serve it over plenty of salad leaves.
How Nutritious Is Tuna salad with corn and light mayonnaise?
Nutrient density
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.
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 corn and light mayonnaise 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 salad with corn and light mayonnaise Contain Allergens?
Contains these allergens:
Which Diets Is Tuna salad with corn and light mayonnaise 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 corn and light mayonnaise Fat Profile
SATURATED
1.5g
MONOUNSATURATED
3g
POLYUNSATURATED
3.6g
Omega 6:3 ratio 11.7:1
Above the ideal 4:1 (11.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.