Tuna Salad with Seeds and Greens calories & nutrition
Tuna Salad with Seeds and Greens contains 378 calories per serving (19% of a 2,000 kcal daily diet), with 27g fat, 9g carbs, and 28g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Tuna Salad with Seeds and Greens?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Canned Tuna (in oil) | 80 g | 158 | 8 | 0 | 21.5 |
| Pumpkin Seeds | 15 g | 86 | 7.4 | 1.6 | 4.5 |
| Flax Seeds | 5 g | 27 | 2.1 | 1.4 | 0.9 |
| Grated Carrots | 30 g | 12 | 0.1 | 2.9 | 0.3 |
| Fresh Dill and Parsley | 20 g | 8 | 0.1 | 1.4 | 0.6 |
| Red Cabbage | 15 g | 5 | 0 | 1.1 | 0.2 |
| Olive Oil Dressing | 10 ml | 82 | 9 | 0.2 | 0 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Canned Tuna (in oil) · Pumpkin Seeds · Flax Seeds · Grated Carrots · Fresh Dill and Parsley · Red Cabbage · Olive Oil Dressing
How does Tuna Salad with Seeds and Greens compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Ahi Tuna Poke Tacos | 162g | 294 | 20g | -84 kcal, less protein |
| Ahi Tuna Poke Wonton Tacos | 272g | 508 | 37g | +130 kcal, more protein |
| Airline meal with fish gratin, tuna salad, and appetizers | 585g | 726 | 48g | +348 kcal, more protein |
| Assorted Bruschettas with Tuna and Avocado | 260g | 552 | 31g | +174 kcal, more protein |
Frequently Asked Questions
Is Tuna Salad with Seeds and Greens healthy?
In moderation. Tuna Salad with Seeds and Greens is calorie-dense at 216 kcal/100 g. With 28g protein and 9g carbs, it provides good nutrition but watch portion sizes.
Is Tuna Salad with Seeds and Greens good for weight loss?
Yes. At 378 calories with 28g protein, Tuna Salad with Seeds and Greens keeps you full while fitting most calorie budgets. High protein helps preserve muscle during weight loss.
How much protein is in Tuna Salad with Seeds and Greens?
One serving contains 28g of protein, which is about 28% 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 Seeds and Greens?
- Macro split: fat 64%, carbs 9%, protein 27%
- Energy density: 216 kcal/100 g (medium)
- Top calorie contributors: Canned Tuna (in oil), Pumpkin Seeds, Olive Oil Dressing
How long does it take to burn off Tuna Salad with Seeds and Greens?
- Jogging: ~43 min
- Cycling: ~50 min
- Walking: ~93 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Tuna Salad with Seeds and Greens?
- kcal: 19% of daily intake
- Fat: 38% of daily intake
- Carb: 4% of daily intake
- Protein: 28% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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