Tuna or Sardine Salad calories & nutrition
Tuna or Sardine Salad contains 196 calories per serving (10% of a 2,000 kcal daily diet), with 12g fat, 4g carbs, and 18g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Tuna or Sardine Salad?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Iceberg Lettuce | 2 oz | 10 | 0.1 | 2 | 0.8 |
| Canned Tuna in Water | 3 oz | 80 | 1 | 0 | 17 |
| Red Onion | 0.2 oz | 2 | 0 | 0.5 | 0.1 |
| Bell Pepper (Red) | 0.2 oz | 2 | 0 | 0.5 | 0.1 |
| Bell Pepper (Green) | 0.2 oz | 2 | 0 | 0.5 | 0.1 |
| Mayonnaise | 1 floz | 100 | 11 | 0.5 | 0.1 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Iceberg Lettuce · Canned Tuna in Water · Red Onion · Bell Pepper (Red) · Bell Pepper (Green) · Mayonnaise
How does Tuna or Sardine Salad compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Ahi Tuna Poke Tacos | 162g | 294 | 20g | +98 kcal, more protein |
| Ahi Tuna Poke Wonton Tacos | 272g | 508 | 37g | +312 kcal, more protein |
| Assorted Salads (Beetroot, Potato with Tuna, Cucumber) | 465g | 400 | 21g | +204 kcal, more protein |
| Assorted Salmon and Tuna Sushi Platter | 228g | 381 | 29g | +185 kcal, more protein |
Frequently Asked Questions
Is Tuna or Sardine Salad healthy?
In moderation. Tuna or Sardine Salad is calorie-dense at 118 kcal/4 oz. With 18g protein and 4g carbs, it provides good nutrition but watch portion sizes.
Is Tuna or Sardine Salad good for weight loss?
Yes. At 196 calories with 18g protein, Tuna or Sardine Salad keeps you full while fitting most calorie budgets. High protein helps preserve muscle during weight loss.
How much protein is in Tuna or Sardine Salad?
One serving contains 18g of protein, which is about 18% 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 or Sardine Salad?
- Macro split: fat 56%, carbs 8%, protein 36%
- Energy density: 118 kcal/4 oz (low)
- Top calorie contributors: Mayonnaise, Canned Tuna in Water, Iceberg Lettuce
How long does it take to burn off Tuna or Sardine Salad?
- Jogging: ~22 min
- Cycling: ~26 min
- Walking: ~48 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Tuna or Sardine Salad?
- kcal: 10% of daily intake
- Fat: 17% of daily intake
- Carb: 2% of daily intake
- Protein: 18% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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