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Tuna, Tomato, Pepper and Walnut Salad Calories
Source of protein, omega-3 and healthy fats
CALORIES
GI
POTASSIUM
FIBER
Tuna, Tomato, Pepper and Walnut Salad Nutrition Facts
Selected: 100 g
131
KCAL / 100G
Carbs
4.5g
· 13%
Protein
13.6g
· 41%
Fat
6.8g
· 46%
Fiber
1.5g
Tuna, Tomato, Pepper and Walnut Salad Vitamins & Minerals
Vitamins
B12
1.25µg · 52% DV
B3
6.4mg · 40% DV
Vitamin C
24.5mg · 27% DV
B6
0.29mg · 17% DV
Minerals
Selenium
35µg · 64% DV
Phosphorus
175mg · 25% DV
Zinc
1mg · 9% DV
Potassium ⭐
290mg · 9% DV
Tuna, Tomato, Pepper and Walnut Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Tuna, Tomato, Pepper and Walnut Salad 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, Tomato, Pepper and Walnut Salad Contain Allergens?
Contains these allergens:
Which Diets Is Tuna, Tomato, Pepper and Walnut Salad Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Tuna, Tomato, Pepper and Walnut Salad Fat Profile
SATURATED
0.85g
MONOUNSATURATED
1.35g
POLYUNSATURATED
2.65g
Omega 6:3 ratio 6.4:1
Above the ideal 4:1 (6.4:1).
Foods Similar to Tuna, Tomato, Pepper and Walnut Salad
Tuna, Tomato, Pepper and Walnut Salad — Frequently Asked Questions
Can tuna, tomato, pepper and walnut salad be made ahead?
Yes, but add the dressing and walnuts just before serving to keep the vegetables from becoming watery and the walnuts crisp. Refrigerate the salad promptly in a covered container after opening the tuna.
Is canned tuna or fresh tuna better for this salad?
Canned tuna is the most convenient option and works very well. If using fresh tuna, cook it thoroughly, cool it safely, and then flake it into the salad.
When should walnuts be added to tuna salad?
Add walnuts immediately before serving so they retain their crunch. Toasting them briefly in a dry pan can deepen their nutty flavour.
How can I keep the tomatoes from making the salad watery?
Use firm, ripe tomatoes and remove some of the seeds and excess juice after chopping. Salt the salad close to serving time, since salt draws moisture out of tomatoes and peppers.
Should I use tuna packed in oil or tuna packed in water?
Oil-packed tuna has a richer texture and flavour, while water-packed tuna lets you control the dressing more precisely. If using oil-packed tuna, reduce the amount of extra oil in the salad dressing.
Is this salad a good post-workout meal?
The tuna provides protein, which can be useful after exercise. Following a long or intense session, add a carbohydrate food such as whole-grain bread, bulgur, or potatoes to better support recovery.
Should tuna salad be limited because of mercury?
Mercury levels vary by tuna species, with larger species generally containing more. Pregnant or breastfeeding people and young children should follow local public-health guidance on tuna type and frequency.
Can people with fish or tree-nut allergies eat this salad?
No. It contains both fish and walnuts, and people with either allergy should avoid it and consider the risk of cross-contact during preparation.
What dressing goes well with tuna, tomato, pepper and walnut salad?
A simple dressing of lemon juice, olive oil, black pepper, and a little mustard complements the tuna well. Use sweet dressings such as balsamic glaze or honey sparingly so they do not overpower the vegetables.
Can this salad be eaten the next day?
It can be eaten the next day if it was chilled promptly and stored covered in the refrigerator. Discard it if it develops an unusual smell, appearance, or texture, and ideally keep the walnuts separate until serving.
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Nutrition data compiled from USDA FoodData Central and scientific sources.