Know what’s on your plate
Tuna salad
Calories & nutrition facts
Nutrition facts
Per 100 g% DV- Calories 187 kcal —
- Protein 16 g 32%
- Carbohydrate 9.4 g 3%
- Fat 9.3 g 12%
- Saturated fat 1.5 g 8%
- Fibre 0 g 0%
- Sodium 402 mg 17%
- Cholesterol 13 mg 4%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 24 µg 3%
- Vitamin C 2.2 mg 2%
- Thiamin (B1) 0.03 mg 3%
- Riboflavin (B2) 0.07 mg 5%
- Niacin (B3) 6.7 mg 42%
- Pantothenic acid (B5) 0.26 mg 5%
- Vitamin B6 0.08 mg 5%
- Folate (B9) 8 µg 2%
- Vitamin B12 1.2 µg 50%
Minerals
- Calcium 17 mg 1%
- Iron 1 mg 6%
- Magnesium 19 mg 5%
- Phosphorus 178 mg 14%
- Potassium 178 mg 4%
- Zinc 0.56 mg 5%
- Copper 0.15 mg 16%
- Manganese 0.04 mg 2%
- Selenium 41.2 µg 75%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 187 | 16 g | 9.4 g | 9.3 g |
| 1 × oz | 85 g | 159 | 14 g | 8 g | 7.9 g |
| 1 × cup | 205 g | 383 | 33 g | 19 g | 19 g |
| 2 × oz | 170 g | 318 | 27 g | 16 g | 16 g |
| ½ × oz | 42.5 g | 79 | 6.8 g | 4 g | 3.9 g |
| 3 × oz | 255 g | 477 | 41 g | 24 g | 24 g |
| 4 × oz | 340 g | 636 | 55 g | 32 g | 32 g |
Similar foods
- Tuna salad sandwichhomemade229 kcal / 100 g
- Tomato tuna saladwith vinegar marinade106 kcal / 100 g
- Tuna pasta salad200 kcal / 100 g
- Tuna mixwith mayonnaise, homemade182 kcal / 100 g
- Fish salad304 kcal / 100 g
- Potato saladwith tuna, with olive oil, unsalted109 kcal / 100 g
- Ensalada19 kcal / 100 g
- Pickled tuna101 kcal / 100 g
Questions about Tuna salad
How do you make tuna salad that isn’t watery?
Drain the tuna thoroughly and pat it dry before mixing. Stir it with mayonnaise, finely chopped celery and a little lemon juice; add the lemon gradually so the dressing stays thick.
What goes well with tuna salad?
Serve it in a sandwich with lettuce and sliced tomato, spoon it into a jacket potato, or pair it with crisp leaves, cucumber and hard-boiled egg. A little lemon or chopped capers cuts through a creamy dressing.
How long does tuna salad keep in the fridge?
Keep it covered in the fridge at 5 °C or colder and eat it within 3–4 days. Don’t leave it at room temperature for more than 2 hours, or 1 hour in hot weather.
Can you freeze tuna salad?
It’s best not to: mayonnaise can split after thawing, and celery and other crunchy vegetables turn limp. Freeze the drained tuna on its own, then thaw it in the fridge and mix a fresh salad.
How much tuna salad is a usual portion?
A serving of about 85 g is a useful starting point, roughly enough for one sandwich filling. It provides 159 kcal and 14 g of protein.
Is tuna salad higher in protein than a tuna salad sandwich?
Yes. Tuna salad has 16 g of protein per 100 g, compared with 10.5 g in a tuna salad sandwich; the bread adds carbohydrate and fibre.
Can you make tuna salad without mayonnaise?
Yes: mash the tuna with thick Greek yoghurt, or use olive oil and lemon for a looser dressing. Add mustard, black pepper or chopped herbs for flavour.
Source: USDA FoodData Central 175160 · per 100 g · carbohydrate per EU label, fibre excluded
