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Tuna salad with couscous and olive oil Calories
High-protein salad with couscous and olive oil
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 couscous and olive oil (220 g) has 218 calories. That works out to 99 calories per 100 g. It contains 11.1 g of carbs, 20.6 g of protein, 10.3 g of fat and 1.9 g of fiber. Its 2.9 µg of B12 covers 119% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Tuna salad with couscous and olive oil Nutrition Facts
Selected: 1 serving (medium) · 220 g
218
KCAL / 220G
Carbs
11.1g
· 4% DV
Protein
20.6g
· 41% DV
Fat
10.3g
· 13% DV
Fiber
1.9g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 20% · Protein 38% · Fat 42%
Tuna salad with couscous and olive oil nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 218 kcal | |
| Total fat | 10.3 g | 13% |
| Saturated fat | 2.75 g | 14% |
| Trans fat | 0.04 g | |
| Sodium | 561 mg | 24% |
| Total carbohydrate | 11.1 g | 4% |
| Fiber | 1.9 g | 7% |
| Protein | 20.6 g | 41% |
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 couscous and olive oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 218 kcal |
| 1 piece (small) | 90 g | 89 kcal |
| 100 g | 100 g | 99 kcal |
| 1 cup (medium) | 140 g | 139 kcal |
| 1 serving (small) | 180 g | 178 kcal |
| 2 piece (double) | 180 g | 178 kcal |
| 1 pack (medium) | 250 g | 248 kcal |
| 1 serving (large) | 300 g | 297 kcal |
Calculated from 99 calories per 100 g.
Frequently Asked Questions About Tuna salad with couscous and olive oil
How do you make tuna salad with couscous and olive oil?
Make tuna salad with couscous and olive oil by cooking the couscous, letting it cool, then mixing it with drained tuna, chopped vegetables, olive oil, and lemon juice. Season to taste and chill briefly before serving so the flavors come together.
What kind of tuna works best in tuna salad with couscous and olive oil?
Canned tuna works best in tuna salad with couscous and olive oil because it is convenient and easy to flake through the couscous. Use tuna packed in water for a lighter, less oily result, or tuna in olive oil for a richer flavor.
Can you make tuna salad with couscous and olive oil ahead of time?
Yes, tuna salad with couscous and olive oil can be made ahead and refrigerated in a covered container. For the freshest texture, add watery vegetables and lemon juice shortly before serving, or keep them separate until then.
Is the couscous in tuna salad with couscous and olive oil the same as Turkish kuskus?
Not always: Turkish kuskus commonly refers to small pasta-shaped pieces, while couscous in English often means tiny steamed semolina granules. For tuna salad with couscous and olive oil, use the couscous specified by the recipe and cook it accordingly.
How do you keep tuna salad with couscous and olive oil from getting soggy?
Keep tuna salad with couscous and olive oil from getting soggy by cooling and draining the couscous thoroughly and draining the tuna well. Add juicy ingredients such as tomatoes and cucumber near serving time, and avoid adding too much dressing at once.
What vegetables go well in tuna salad with couscous and olive oil?
Tomatoes, cucumber, red onion, bell pepper, and parsley all work well in tuna salad with couscous and olive oil. Cut them into small pieces so they mix evenly, and remove excess liquid from especially juicy vegetables.
What should you serve with tuna salad with couscous and olive oil?
Serve tuna salad with couscous and olive oil with leafy greens, crusty bread, or a simple vegetable soup. If it is part of a larger meal, roasted vegetables or olives complement its Mediterranean flavors without competing with the tuna.
How long does tuna salad with couscous and olive oil last in the fridge?
Tuna salad with couscous and olive oil is best eaten within 2–3 days when kept covered in the refrigerator. Refrigerate it promptly after serving, and discard it if it has been left out for an extended period or its smell or texture changes.
Can you eat tuna salad with couscous and olive oil warm?
Yes, tuna salad with couscous and olive oil can be served warm, although it is more often served chilled or at room temperature. Let freshly cooked couscous cool somewhat before mixing in the tuna and vegetables to keep them from becoming limp.
Is tuna salad with couscous and olive oil safe during pregnancy?
Tuna salad with couscous and olive oil can be part of a pregnancy diet, but tuna contains mercury and the amount varies by species. Choose tuna and serving frequency according to current pregnancy guidance, especially if you eat other seafood regularly.
Tuna salad with couscous and olive oil Vitamins & Minerals
Vitamins
B12
2.86µg · 119% DV
B3
9.24mg · 58% DV
B6
0.4mg · 24% DV
Vitamin E
3.19mg · 21% DV
Minerals
Selenium
53µg · 96% DV
Phosphorus
304mg · 43% DV
Sodium
561mg · 24% DV
Manganese
0.48mg · 21% DV
Potassium ⭐
409mg · 12% DV
Tuna salad with couscous 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 couscous and olive oil
To burn the 218 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 couscous and olive oil?
Tuna salad with couscous and olive oil brings together cooked, cooled couscous, tuna and olive oil, often with vegetables or herbs added. It is a convenient salad rather than a dish tied to one specific place, combining ingredients commonly associated with Mediterranean-style cooking.
The couscous gives it a tender, pleasantly grainy texture, while tuna makes the salad savoury and substantial. It works well as a packed lunch, a light supper or part of a picnic spread; lemon, fresh herbs and crisp vegetables make natural accompaniments. With tuna as its protein-rich centre, it can be filling on its own. For a lighter version, use the oil sparingly and add extra vegetables.
How Nutritious Is Tuna salad with couscous 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 couscous 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 couscous and olive oil Contain Allergens?
Contains these allergens:
Which Diets Is Tuna salad with couscous and olive oil Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not 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 couscous and olive oil Fat Profile
SATURATED
2.75g
MONOUNSATURATED
9.57g
POLYUNSATURATED
2.38g
Omega 6:3 ratio 4.5:1
Above the ideal 4:1 (4.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.