Tuna Salad with Pumpkin Seeds and Hard Cheese calories & nutrition
Tuna Salad with Pumpkin Seeds and Hard Cheese contains 507 calories per serving (25% of a 2,000 kcal daily diet), with 37g fat, 8g carbs, and 35g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Tuna Salad with Pumpkin Seeds and Hard Cheese?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Canned Tuna in Oil | 80 g | 158 | 10 | 0 | 17 |
| Hard Cheese (Parmesan style) | 40 g | 160 | 11 | 1 | 14 |
| Pumpkin Seeds | 15 g | 86 | 7 | 2 | 4 |
| Red Cabbage | 30 g | 9 | 0 | 2 | 0 |
| Carrots | 20 g | 8 | 0 | 2 | 0 |
| Leafy Greens | 20 g | 5 | 0 | 1 | 0 |
| Olive Oil Dressing | 10 ml | 81 | 9 | 0 | 0 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Canned Tuna in Oil · Hard Cheese (Parmesan style) · Pumpkin Seeds · Red Cabbage · Carrots · Leafy Greens · Olive Oil Dressing
How does Tuna Salad with Pumpkin Seeds and Hard Cheese compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Ahi Tuna Poke Tacos | 162g | 294 | 20g | -213 kcal, less protein |
| Ahi Tuna Poke Wonton Tacos | 272g | 508 | 37g | +1 kcal, more protein |
| Airline meal with fish gratin, tuna salad, and appetizers | 585g | 726 | 48g | +219 kcal, more protein |
| Assorted Salads (Beetroot, Potato with Tuna, Cucumber) | 465g | 400 | 21g | -107 kcal, less protein |
Frequently Asked Questions
Is Tuna Salad with Pumpkin Seeds and Hard Cheese healthy?
In moderation. Tuna Salad with Pumpkin Seeds and Hard Cheese is calorie-dense at 236 kcal/100 g. With 35g protein and 8g carbs, it provides good nutrition but watch portion sizes.
Is Tuna Salad with Pumpkin Seeds and Hard Cheese good for weight loss?
Yes. At 507 calories with 35g protein, Tuna Salad with Pumpkin Seeds and Hard Cheese keeps you full while fitting most calorie budgets. High protein helps preserve muscle during weight loss.
How much protein is in Tuna Salad with Pumpkin Seeds and Hard Cheese?
One serving contains 35g of protein, which is about 35% 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 with Pumpkin Seeds and Hard Cheese?
- Macro split: fat 66%, carbs 6%, protein 28%
- Energy density: 236 kcal/100 g (medium)
- Top calorie contributors: Hard Cheese (Parmesan style), Canned Tuna in Oil, Pumpkin Seeds
How long does it take to burn off Tuna Salad with Pumpkin Seeds and Hard Cheese?
- Jogging: ~58 min
- Cycling: ~67 min
- Walking: ~124 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Tuna Salad with Pumpkin Seeds and Hard Cheese?
- kcal: 25% of daily intake
- Fat: 53% of daily intake
- Carb: 4% of daily intake
- Protein: 35% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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