Spinach & Mandarin Tuna Salad calories & nutrition
Spinach & Mandarin Tuna Salad contains 308 calories per serving (15% of a 2,000 kcal daily diet), with 2g fat, 23g carbs, and 51g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Spinach & Mandarin Tuna Salad?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Mandarin oranges | 80 g | 42 | 0.1 | 10.5 | 0.6 |
| Baby spinach | 100 g | 23 | 0.4 | 3.6 | 2.9 |
| Tuna (packed in water, drained) | 120 g | 130 | 1.2 | 0 | 29.5 |
| Egg whites (hard-boiled) | 150 g | 78 | 0.3 | 1.2 | 16.5 |
| Cucumber (chopped) | 100 g | 15 | 0.1 | 3.6 | 0.7 |
| Cherry tomatoes (halved) | 75 g | 15 | 0.2 | 3.2 | 0.7 |
| Balsamic vinegar | 5 ml | 5 | 0 | 1.2 | 0.1 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Mandarin oranges · Baby spinach · Tuna (packed in water, drained) · Egg whites (hard-boiled) · Cucumber (chopped) · Cherry tomatoes (halved) · Balsamic vinegar
How does Spinach & Mandarin Tuna Salad compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Aloo Palak (Potato and Spinach Curry) | 320g | 289 | 7g | -19 kcal, less protein |
| Baked Salmon with Vegetables and Rice on Spinach | 332g | 441 | 42g | +133 kcal, less protein |
| Chicken and Flatbread with Hummus and Spinach | 365g | 680 | 63g | +372 kcal, more protein |
| Chicken and Spinach Wrap | 340g | 486 | 48g | +178 kcal, less protein |
Frequently Asked Questions
Is Spinach & Mandarin Tuna Salad healthy?
Yes. With 51g of protein and only 23g of carbs, Spinach & Mandarin Tuna Salad is a nutritious meal. At 49 kcal/100 g, it has low energy density — filling without excessive calories.
Is Spinach & Mandarin Tuna Salad good for weight loss?
Yes. At 308 calories with 51g protein, Spinach & Mandarin Tuna Salad keeps you full while fitting most calorie budgets. High protein helps preserve muscle during weight loss.
How much protein is in Spinach & Mandarin Tuna Salad?
One serving contains 51g of protein, which is about 51% of the recommended daily protein intake.
What app can track calories in this meal?
Arise lets you track this meal instantly by taking a photo. No manual entry needed — the AI recognizes ingredients and calculates nutrition automatically.
What are the nutrition facts for Spinach & Mandarin Tuna Salad?
- Macro split: fat 7%, carbs 30%, protein 63%
- Energy density: 49 kcal/100 g (low)
- Top calorie contributors: Tuna (packed in water, drained), Egg whites (hard-boiled), Mandarin oranges
How long does it take to burn off Spinach & Mandarin Tuna Salad?
- Jogging: ~35 min
- Cycling: ~41 min
- Walking: ~75 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Spinach & Mandarin Tuna Salad?
- kcal: 15% of daily intake
- Fat: 3% of daily intake
- Carb: 12% of daily intake
- Protein: 51% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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