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Tuna salad with olive oil Calories
High protein, low carb, contains healthy fats from 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 olive oil (150 g) has 179 calories. That works out to 119 calories per 100 g. It contains 12.2 g of carbs, 15 g of protein, 7.5 g of fat and 1.9 g of fiber. Its 3.6 µg of B12 covers 150% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Tuna salad with olive oil Nutrition Facts
Selected: 1 serving (medium) · 150 g
179
KCAL / 150G
Carbs
12.2g
· 4% DV
Protein
15g
· 30% DV
Fat
7.5g
· 10% 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 28% · Protein 34% · Fat 38%
Tuna salad with olive oil nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 179 kcal | |
| Total fat | 7.5 g | 10% |
| Saturated fat | 2.55 g | 13% |
| Trans fat | 0 g | |
| Sodium | 480 mg | 21% |
| Total carbohydrate | 12.2 g | 4% |
| Fiber | 1.9 g | 7% |
| Protein | 15 g | 30% |
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 olive oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 179 kcal |
| 1 tablespoon (mini) | 20 g | 24 kcal |
| 2 tablespoon (small) | 40 g | 48 kcal |
| ½ cup (small) | 75 g | 89 kcal |
| 100 g | 100 g | 119 kcal |
| 1 piece (whole) | 120 g | 143 kcal |
| 1 cup (medium) | 150 g | 179 kcal |
| 1 pack (medium) | 160 g | 190 kcal |
| 1.5 cup (large) | 225 g | 268 kcal |
Calculated from 119 calories per 100 g.
Frequently Asked Questions About Tuna salad with olive oil
How do you make tuna salad with olive oil?
Tuna salad with olive oil is made by mixing drained tuna with chopped vegetables, olive oil and lemon juice. Flake the tuna with a fork, fold in ingredients such as cucumber and tomato, then dress it just before serving for the freshest texture.
Can you make tuna salad with olive oil using fresh tuna instead of canned tuna?
Yes, tuna salad with olive oil can be made with cooked fresh tuna. Let the fish cool, then break it into chunks and dress it with olive oil and lemon; avoid overcooking it, or it may turn dry when mixed.
Does tuna salad with olive oil have mayonnaise in it?
No, tuna salad with olive oil traditionally uses olive oil and often lemon juice rather than mayonnaise. You can add mayonnaise if you prefer a creamy texture, but that makes it a different, richer variation of the salad.
How do you stop tuna salad with olive oil from getting watery?
Drain the tuna and remove excess moisture from washed vegetables before making tuna salad with olive oil. Add juicy ingredients such as tomatoes and the lemon dressing close to serving time, since they release liquid as the salad sits.
Is tuna salad with olive oil served cold or warm?
Tuna salad with olive oil is usually served cold or at room temperature, not hot. If using freshly cooked tuna, let it cool before adding vegetables and dressing so the greens do not wilt and the salad keeps its fresh taste.
Can you freeze tuna salad with olive oil?
No, freezing tuna salad with olive oil is generally not recommended. Cucumber, tomato and leafy vegetables release water and lose their crisp texture after thawing; freeze cooked tuna on its own and mix the salad fresh instead.
How long does tuna salad with olive oil last in the fridge?
Tuna salad with olive oil keeps for about 1–2 days in a sealed container in the refrigerator. Refrigerate it promptly, and discard any portion that has been left out for an extended time rather than returning it to the fridge.
What goes well with tuna salad with olive oil?
Tuna salad with olive oil goes well with crusty bread, crackers or boiled potatoes. For a fuller meal, serve it alongside a simple green salad or vegetable soup; choose a plain side so the olive oil and tuna remain the focus.
Can pregnant women eat tuna salad with olive oil?
Yes, pregnant women can eat tuna salad with olive oil if the tuna is within pregnancy fish-consumption guidance. Mercury levels differ by tuna type, so follow current local recommendations on tuna species and portions during pregnancy.
Is tuna salad with olive oil healthy?
Tuna salad with olive oil can be a nourishing meal, providing fish protein and unsaturated fat from the oil. Its overall balance depends on what else is added; vegetables bring freshness, while heavily salted additions can raise the salt content.
Tuna salad with olive oil Vitamins & Minerals
Vitamins
B12
3.6µg · 150% DV
B3
12.9mg · 81% DV
B6
0.63mg · 37% DV
Vitamin K
36µg · 30% DV
Minerals
Selenium
63µg · 115% DV
Phosphorus
330mg · 47% DV
Sodium
480mg · 21% DV
Iodine
27µg · 18% DV
Potassium ⭐
420mg · 12% DV
Tuna salad with 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 olive oil
To burn the 179 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 olive oil?
Tuna salad with olive oil brings tuna together with olive oil and whatever salad vegetables you enjoy. It is a flexible dish rather than one tied to a single region, and can be put together quickly at home or ordered as a light meal.
The tuna’s savoury flavour works well with the smooth, fruity notes of olive oil; lemon and fresh greens make a bright accompaniment. You might serve it over lettuce, alongside bread, or as part of a larger spread. It provides protein and has relatively little carbohydrate, while the olive oil contributes fat. For a lighter plate, use a measured drizzle of oil and add more vegetables; for a more filling meal, pair it with whole-grain bread.
How Nutritious Is Tuna salad with 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 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 olive oil Contain Allergens?
Contains these allergens:
Which Diets Is Tuna salad with 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
✓ Suitable
Low FODMAP
— Not suitable
Tuna salad with olive oil Fat Profile
SATURATED
2.55g
MONOUNSATURATED
8.1g
POLYUNSATURATED
2.4g
Omega 6:3 ratio 4.1:1
Above the ideal 4:1 (4.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.