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Tuna salad with corn and olive oil Calories
High-protein tuna salad with corn and olive oil
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Tuna salad with corn and olive oil (180 g) has 164 calories. That works out to 91 calories per 100 g. It contains 10.1 g of carbs, 10.1 g of protein, 9 g of fat and 1.1 g of fiber. Its 3.4 µg of B12 covers 143% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Tuna salad with corn and olive oil Nutrition Facts
Selected: 1 serving (medium) · 180 g
164
KCAL / 180G
Carbs
10.1g
· 4% DV
Protein
10.1g
· 20% DV
Fat
9g
· 12% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 25% · Protein 25% · Fat 50%
Tuna salad with corn and olive oil nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 164 kcal | |
| Total fat | 9 g | 12% |
| Saturated fat | 2.88 g | 14% |
| Trans fat | 0 g | |
| Sodium | 522 mg | 23% |
| Total carbohydrate | 10.1 g | 4% |
| Fiber | 1.1 g | 4% |
| Protein | 10.1 g | 20% |
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 olive oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 164 kcal |
| 1 tablespoon (small) | 18 g | 16 kcal |
| 4 tablespoon (medium) | 72 g | 66 kcal |
| 1 piece (small) | 90 g | 82 kcal |
| 100 g | 100 g | 91 kcal |
| 1 cup (medium) | 140 g | 127 kcal |
| 1 pack (medium) | 160 g | 146 kcal |
| 2 piece (double) | 180 g | 164 kcal |
| 1 serving (large) | 250 g | 228 kcal |
Calculated from 91 calories per 100 g.
Frequently Asked Questions About Tuna salad with corn and olive oil
Is tuna salad with corn and olive oil healthy?
Tuna salad with corn and olive oil can be a nourishing meal, with protein from tuna and unsaturated fat from olive oil. Its overall balance depends on the serving and what you eat with it; adding vegetables can make the meal more varied.
How do you make tuna salad with corn and olive oil?
To make tuna salad with corn and olive oil, drain the tuna and corn, then gently mix them with olive oil and lemon juice. Add chopped parsley or salad greens if you like, and season just before serving.
What kind of tuna is best for tuna salad with corn and olive oil?
Canned tuna works well in tuna salad with corn and olive oil. Tuna packed in water gives a lighter, less oily result, while tuna packed in oil makes the salad richer; drain either type before mixing.
Can you freeze tuna salad with corn and olive oil?
Freezing tuna salad with corn and olive oil is not recommended. The tuna and corn can become softer after thawing, and the oil dressing may separate. Make only what you expect to eat, or keep the components separate until serving.
How should you store tuna salad with corn and olive oil?
Store tuna salad with corn and olive oil in a covered container in the refrigerator and eat it promptly. Do not leave it sitting out for an extended time, and discard it if it develops an unusual smell or appearance.
Can tuna salad with corn and olive oil be used as a sandwich filling?
Yes, tuna salad with corn and olive oil makes a convenient sandwich or wrap filling. Drain the ingredients well so the bread does not become soggy, and assemble the sandwich close to serving time for the best texture.
What can you serve with tuna salad with corn and olive oil?
Tuna salad with corn and olive oil pairs well with crusty bread, a baked potato, or a bowl of soup. For a lighter plate, serve it with leafy greens or sliced vegetables rather than adding another rich dressing.
Does the corn need to be cooked for tuna salad with corn and olive oil?
Canned corn is already cooked, so you only need to drain it before adding it to tuna salad with corn and olive oil. If using frozen corn, cook it according to the package directions and let it cool first.
Is tuna salad with corn and olive oil safe during pregnancy?
Tuna salad with corn and olive oil can fit into pregnancy meals, but tuna choice and portion frequency matter because mercury levels vary by species. Follow local guidance on tuna, and ask your healthcare professional if you are unsure which type is appropriate.
Should you rinse the corn for tuna salad with corn and olive oil?
Rinsing canned corn is optional when making tuna salad with corn and olive oil. Draining it is the key step to avoid excess liquid; a quick rinse can reduce the briny taste if you find it too strong.
Tuna salad with corn and olive oil Vitamins & Minerals
Vitamins
B12
3.42µg · 143% DV
B3
12.42mg · 78% DV
B6
0.5mg · 29% DV
Vitamin E
3.42mg · 23% DV
Minerals
Selenium
56µg · 102% DV
Phosphorus
324mg · 46% DV
Sodium
522mg · 23% DV
Iodine
32µg · 21% DV
Potassium ⭐
432mg · 13% DV
Tuna salad with corn and olive oil 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 olive oil
To burn the 164 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 salad with corn and olive oil?
Tuna salad with corn and olive oil is a simple cold salad made by combining tuna, sweetcorn and olive oil. It is more of a versatile everyday dish than a recipe tied to one particular region; chopped vegetables, leafy greens or lemon are common additions. Canned tuna is often used for convenience.
The corn brings a mild sweetness that balances the tuna’s savoury flavour, while olive oil gives the mixture a smooth, rich finish. Serve it chilled as a light lunch, spoon it into a sandwich, or offer it alongside other dishes. Tuna contributes protein, while corn adds carbohydrates and olive oil supplies most of the added fat. For a fresher, lighter plate, mix in plenty of greens and lemon and use the oil sparingly.
How Nutritious Is Tuna salad with corn and olive oil?
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 corn and olive oil 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 corn and olive oil Contain Allergens?
Contains these allergens:
Which Diets Is Tuna salad with corn and olive oil 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 olive oil Fat Profile
SATURATED
2.88g
MONOUNSATURATED
9.72g
POLYUNSATURATED
2.88g
Omega 6:3 ratio 3.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.