Tuna Salad calories & nutrition
Tuna Salad contains 263 calories per serving (13% of a 2,000 kcal daily diet), with 9g fat, 17g carbs, and 30g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Tuna Salad?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Tuna (canned in brine/water) | 100 g | 109 | 1 | 0 | 25 |
| Mixed Leaf Salad (Rocket, Lettuce) | 50 g | 15 | 0.2 | 2 | 1.5 |
| Cherry Tomatoes | 60 g | 11 | 0.1 | 2.4 | 0.6 |
| Sweetcorn | 30 g | 26 | 0.3 | 5.5 | 0.9 |
| Grated Carrots | 30 g | 12 | 0.1 | 2.8 | 0.3 |
| Bell Pepper (mixed colours) | 40 g | 10 | 0.1 | 2.3 | 0.4 |
| Avocado | 50 g | 80 | 7.3 | 2.1 | 1 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Tuna (canned in brine/water) · Mixed Leaf Salad (Rocket, Lettuce) · Cherry Tomatoes · Sweetcorn · Grated Carrots · Bell Pepper (mixed colours) · Avocado
How does Tuna Salad compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Ahi Tuna Poke Tacos | 162g | 294 | 20g | +31 kcal, less protein |
| Ahi Tuna Poke Wonton Tacos | 272g | 508 | 37g | +245 kcal, more protein |
| Assorted Salmon and Tuna Sushi Platter | 228g | 381 | 29g | +118 kcal, less protein |
| Bagel with cheese and tuna croissants | 380g | 1149 | 50g | +886 kcal, more protein |
Frequently Asked Questions
Is Tuna Salad healthy?
Yes. With 30g of protein and only 17g of carbs, Tuna Salad is a nutritious meal. At 73 kcal/100 g, it has low energy density — filling without excessive calories.
Is Tuna Salad good for weight loss?
Yes. At 263 calories with 30g protein, Tuna Salad keeps you full while fitting most calorie budgets. High protein helps preserve muscle during weight loss.
How much protein is in Tuna Salad?
One serving contains 30g of protein, which is about 30% 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 Tuna Salad?
- Macro split: fat 31%, carbs 26%, protein 43%
- Energy density: 73 kcal/100 g (low)
- Top calorie contributors: Tuna (canned in brine/water), Avocado, Sweetcorn
How long does it take to burn off Tuna Salad?
- Jogging: ~30 min
- Cycling: ~35 min
- Walking: ~64 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Tuna Salad?
- kcal: 13% of daily intake
- Fat: 13% of daily intake
- Carb: 9% of daily intake
- Protein: 30% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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