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Undressed tuna and cheese salad Calories
High-protein salad without dressing
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Undressed tuna and cheese salad (220 g) has 253 calories. That works out to 115 calories per 100 g. It contains 5.9 g of carbs, 31.2 g of protein, 11.4 g of fat and 1.8 g of fiber. Its 3 µg of B12 covers 124% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Undressed tuna and cheese salad Nutrition Facts
Selected: 1 serving (medium) · 220 g
253
KCAL / 220G
Carbs
5.9g
· 2% DV
Protein
31.2g
· 62% DV
Fat
11.4g
· 15% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 9% · Protein 50% · Fat 41%
Undressed tuna and cheese salad nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 253 kcal | |
| Total fat | 11.4 g | 15% |
| Saturated fat | 5.39 g | 27% |
| Trans fat | 0.11 g | |
| Sodium | 693 mg | 30% |
| Total carbohydrate | 5.9 g | 2% |
| Fiber | 1.8 g | 6% |
| Protein | 31.2 g | 62% |
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 Undressed tuna and cheese salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 253 kcal |
| 100 g | 100 g | 115 kcal |
| 1 cup (chopped) | 110 g | 127 kcal |
| 1 serving (small) | 150 g | 173 kcal |
| 1 cup (chopped) | 165 g | 190 kcal |
| 1 pack (medium) | 180 g | 207 kcal |
| 1 bottle (medium) | 250 g | 288 kcal |
| 1 serving (large) | 320 g | 368 kcal |
Calculated from 115 calories per 100 g.
Frequently Asked Questions About Undressed tuna and cheese salad
How do you make undressed tuna and cheese salad?
To make undressed tuna and cheese salad, combine drained tuna with cheese and fresh vegetables such as lettuce, tomato, and cucumber. Add the tuna shortly before serving and toss gently so it stays in flakes rather than breaking into a paste.
What cheese goes well in undressed tuna and cheese salad?
Cheddar, mozzarella, and feta all work in undressed tuna and cheese salad. Feta brings a salty, tangy flavor, while mozzarella is mild; use a sharper cheese sparingly so it does not overpower the tuna.
Should you drain the tuna for undressed tuna and cheese salad?
Yes, drain canned tuna before adding it to undressed tuna and cheese salad. Excess oil or water can make the vegetables soggy and mask the cheese’s flavor; flake the drained tuna with a fork just before mixing.
What vegetables can you add to undressed tuna and cheese salad?
Lettuce, cucumber, and tomatoes are easy additions to undressed tuna and cheese salad. Red onion, olives, or sweetcorn also work, but taste the salad before adding salt because both tuna and cheese can already be salty.
Can undressed tuna and cheese salad taste good without dressing?
Yes, undressed tuna and cheese salad can be flavorful without dressing because the tuna and cheese bring their own savory, salty notes. For freshness, squeeze lemon over it just before eating rather than ahead of time, which can make the vegetables release liquid.
Is undressed tuna and cheese salad filling enough for lunch?
Yes, undressed tuna and cheese salad can make a satisfying lunch because it combines tuna and cheese with vegetables. Add whole-grain bread or a baked potato if you want a more substantial meal.
How long does undressed tuna and cheese salad last in the fridge?
Undressed tuna and cheese salad is best eaten within a day when it contains leafy greens, since they quickly wilt and release water. Refrigerate leftovers promptly in a covered container and discard them if they have been left out for too long.
Can you meal prep undressed tuna and cheese salad?
Yes, you can meal prep undressed tuna and cheese salad by storing the tuna, cheese, and chopped vegetables separately in the refrigerator. Combine them shortly before serving to keep the greens crisp and prevent moisture from collecting at the bottom.
What should you serve with undressed tuna and cheese salad?
Serve undressed tuna and cheese salad with soup, whole-grain bread, or roasted potatoes for a fuller meal. If you want to keep the plate lighter, pair it with a simple vegetable soup instead.
Can you eat tuna and cheese together in undressed tuna and cheese salad?
Yes, tuna and cheese can be eaten together in undressed tuna and cheese salad; there is no established food-safety reason to avoid the combination. Choose a less salty cheese if you want the tuna’s flavor to stand out.
Undressed tuna and cheese salad Vitamins & Minerals
Vitamins
B12
2.97µg · 124% DV
B3
10.56mg · 66% DV
Vitamin K
41.8µg · 35% DV
B6
0.48mg · 28% DV
Minerals
Selenium
59µg · 107% DV
Phosphorus
451mg · 64% DV
Calcium
319mg · 32% DV
Sodium
693mg · 30% DV
Potassium ⭐
462mg · 14% DV
Undressed tuna and cheese salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Undressed tuna and cheese salad
To burn the 253 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 Undressed tuna and cheese salad?
Undressed tuna and cheese salad brings tuna together with cheese and usually fresh salad vegetables, without a dressing. It is a flexible combination rather than a dish tied to one particular place, so the kind of cheese and vegetables can vary with the cook and what is on hand.
The tuna’s savoury flavour pairs with the creamy or firm texture of the cheese, while fresh vegetables add crunch. It works as a light lunch or simple supper; serve it with bread, or add it to a spread of other salads. It is high in protein and relatively low in carbohydrates. For a fresher, lighter bowl, use plenty of leafy vegetables and keep the cheese portion modest.
How Nutritious Is Undressed tuna and cheese salad?
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 Undressed tuna and cheese salad Processed?
NOVA 3
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 Undressed tuna and cheese salad Contain Allergens?
Contains these allergens:
Which Diets Is Undressed tuna and cheese salad 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
Undressed tuna and cheese salad Fat Profile
SATURATED
5.39g
MONOUNSATURATED
3.41g
POLYUNSATURATED
1.36g
Omega 6:3 ratio 1.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.