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Tuna salad with vegetables Calories
High-protein, low-carb tuna salad with vegetables
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 vegetables (200 g) has 236 calories. That works out to 118 calories per 100 g. It contains 8.2 g of carbs, 26.4 g of protein, 10.8 g of fat and 3.2 g of fiber. Its 3.4 µg of B12 covers 142% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Tuna salad with vegetables Nutrition Facts
Selected: 1 serving (medium) · 200 g
236
KCAL / 200G
Carbs
8.2g
· 3% DV
Protein
26.4g
· 53% DV
Fat
10.8g
· 14% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 14% · Protein 45% · Fat 41%
Tuna salad with vegetables nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 236 kcal | |
| Total fat | 10.8 g | 14% |
| Saturated fat | 1.9 g | 10% |
| Trans fat | 0 g | |
| Sodium | 560 mg | 24% |
| Total carbohydrate | 8.2 g | 3% |
| Fiber | 3.2 g | 11% |
| Protein | 26.4 g | 53% |
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 vegetables?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 236 kcal |
| 1 piece (small) | 90 g | 106 kcal |
| 100 g | 100 g | 118 kcal |
| 1 cup (medium) | 140 g | 165 kcal |
| 1 piece (large) | 150 g | 177 kcal |
| 1 pack (medium) | 180 g | 212 kcal |
| 1 bottle (small) | 250 g | 295 kcal |
| 1 serving (large) | 300 g | 354 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Tuna salad with vegetables
How do you make tuna salad with vegetables?
Tuna salad with vegetables is made by combining drained tuna with chopped vegetables and a dressing. Lettuce, cucumber, tomato and red onion work well; add the dressing just before serving so the vegetables stay crisp.
What dressing goes best with tuna salad with vegetables?
A lemon-and-olive-oil dressing suits tuna salad with vegetables because its acidity balances the rich fish. Season with black pepper and taste before adding salt, since canned tuna can already be salty.
Is tuna salad with vegetables healthy?
Yes, tuna salad with vegetables can make a balanced, protein-rich meal and provides vegetables alongside the fish. Keep the dressing moderate and choose a lower-salt canned tuna if you are watching your sodium intake.
Should you use tuna in oil or water for tuna salad with vegetables?
Either works in tuna salad with vegetables. Tuna packed in oil tastes richer, while tuna packed in water gives you more control over how much oil goes into the dish. Drain either type well before mixing it in.
Can you put avocado in tuna salad with vegetables?
Yes, avocado adds a creamy texture to tuna salad with vegetables and pairs well with lemon. Fold it in gently shortly before serving, since ripe avocado can soften and discolor after it is cut.
Can you make tuna salad with vegetables ahead of time?
You can prepare the components of tuna salad with vegetables ahead, but keep the dressing separate and combine everything close to mealtime. This helps prevent watery vegetables and keeps leafy greens from wilting.
How long does tuna salad with vegetables last in the fridge?
Keep tuna salad with vegetables covered and refrigerated, and eat it soon after preparation for the best texture. Discard it if it has been left at room temperature for an extended time or develops an unusual smell or appearance.
What can you serve with tuna salad with vegetables?
Tuna salad with vegetables pairs well with whole-grain bread, crackers, or a bowl of soup. For a more filling meal, add a grain or starchy side; for a lighter lunch, serve it on its own or over extra greens.
Is tuna salad with vegetables good for weight loss?
Tuna salad with vegetables can fit a weight-loss meal because tuna provides protein and the vegetables add volume. Large amounts of mayonnaise, oil, or calorie-dense toppings can make the dish more energy-dense, so adjust those additions to your needs.
Can you eat tuna salad with vegetables during pregnancy?
Yes, tuna salad with vegetables can be eaten during pregnancy, but tuna contains mercury and the recommended amount depends on the tuna type. Follow local pregnancy guidance on fish choices and portions, and ask your healthcare professional if you need advice for your situation.
Tuna salad with vegetables Vitamins & Minerals
Vitamins
B12
3.4µg · 142% DV
B3
11.6mg · 73% DV
Vitamin K
44µg · 37% DV
B6
0.56mg · 33% DV
Minerals
Selenium
48µg · 87% DV
Phosphorus
340mg · 49% DV
Sodium
560mg · 24% DV
Copper
0.16mg · 18% DV
Potassium ⭐
480mg · 14% DV
Tuna salad with vegetables Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tuna salad with vegetables
To burn the 236 calories in 1 serving (medium) (200 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 vegetables?
Tuna salad with vegetables brings tuna together with fresh produce such as lettuce, tomato, cucumber or peppers. It has no single place of origin; home cooks adapt it to the vegetables and dressing they have on hand, often using drained canned tuna for convenience.
The tuna gives the salad a savoury, meaty flavour, while the vegetables add freshness and crunch. It is commonly served as a light lunch or supper, on its own, with bread, or spooned into a sandwich. Its protein-rich, relatively low-carbohydrate profile makes it a filling option; add leafy greens for a lighter plate, or beans or whole-grain bread for a more substantial meal.
How Nutritious Is Tuna salad with vegetables?
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 vegetables 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 vegetables Contain Allergens?
Contains these allergens:
Which Diets Is Tuna salad with vegetables 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 vegetables Fat Profile
SATURATED
1.9g
MONOUNSATURATED
4.2g
POLYUNSATURATED
3.2g
Omega 6:3 ratio 7.5:1
Above the ideal 4:1 (7.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.