Tuna Salad Nutrition Facts

Calories, fat, protein, and carbohydrate values for Tuna Salad.


There are 383 calories in Tuna Salad.


Nutrition Facts
Tuna Salad
Serving Size:


cup (205 grams)

Amount Per Serving
Calories from Fat 171
Calories 383

% Daily Value*

Total Fat 19 grams

Saturated Fat 3.2 grams

Polyunsaturated Fat 8.5 grams
Monounsaturated Fat 5.9 grams

Cholesterol 27 milligrams

Sodium 824 milligrams

Potassium 365 milligrams

Total Carbohydrates 19 grams

Dietary Fiber 0 grams

Protein 33 grams

Vitamin A


Vitamin C





Percent Daily Values are based on a 2000 calorie diet.

Food / Beverages > Bakery / Deli > Prepared & Preserved Foods > Prepared Meats, Poultry & Seafood > Cooked Seafood (Perishable)

How long would it take to burn off 380 KCal?
Walking (3mph) 103 minutes
Running (6mph) 37 minutes
Bicycling (10mph) 53 minutes
Values estimated based on person weighing 140 lbs.

Additional Information

Tuna salad, a classic dish enjoyed by many, offers a delightful combination of flavors and textures. Whether you’re a fan of its creamy consistency or appreciate its nutritional value, tuna salad can be a versatile and satisfying addition to your meal. In this expert article, we will explore the features, benefits, and drawbacks of this popular dish.
Features of Tuna Salad:

  1. Tantalizing blend of ingredients:
    Tuna salad typically consists of canned tuna mixed with mayonnaise to create a creamy base. Additional ingredients such as celery, onions, pickles and lemon juice are often added to enhance the flavor profile. The combination of these ingredients results in a harmonious balance of flavors.
  2. Versatile and customizable:
    One of the key features of tuna salad is its versatility. It can be enjoyed in a variety of ways, from spread on bread or crackers to wrapped in lettuce leaves or used as a sandwich filling. In addition, you can customize your tuna salad by adding your favorite vegetables, herbs or spices for a truly personalized culinary experience.

Benefits of tuna salad:

  1. Nutritional value:
    Tuna salad offers several nutritional benefits. Tuna is a rich source of lean protein that provides the body with essential amino acids needed for muscle growth and repair. It is also packed with omega-3 fatty acids, which have been linked to heart health and brain function. In addition, the inclusion of vegetables such as celery and onions adds fiber, vitamins and minerals to the salad, further enhancing its nutritional value.
  2. Convenient and time-saving:
    Tuna salad is a convenient option for those looking for a quick and easy meal. Canned tuna is readily available in most grocery stores and has a long shelf life, making it a convenient pantry staple. By simply mixing the ingredients together, you can have a satisfying meal or snack in minutes, saving valuable time in the kitchen.

Disadvantages of tuna salad:

  1. High calorie content:
    While tuna salad can be a nutritious option, it’s important to pay attention to portion sizes and the ingredients used. The addition of mayonnaise, while adding creaminess and flavor, can significantly increase the caloric content of the salad. So it’s important to exercise portion control and choose lighter alternatives such as Greek yogurt or avocado as mayo substitutes.
  2. Sodium content:
    Canned tuna and other processed ingredients in tuna salad may contain a significant amount of sodium. Excessive sodium intake can contribute to high blood pressure and other health problems. To mitigate this drawback, consider using low-sodium or no-salt canned tuna and be aware of other high-sodium condiments or seasonings added to the salad.

The bottom line:
Tuna salad is a versatile and flavorful dish that offers a number of benefits. Its combination of protein, omega-3 fatty acids and a variety of vegetables makes it a nutritious choice. However, it’s important to be aware of its calorie and sodium content. By practicing portion control and choosing healthier ingredients, you can enjoy the benefits of tuna salad while minimizing its drawbacks. So go ahead and explore the world of tuna salad, experimenting with different flavors and combinations to suit your taste preferences and dietary needs.

Questions and Answers

1. What are some creative ways to enjoy tuna salad?

Answer: Tuna salad offers a variety of serving options. You can enjoy it as a sandwich filling, paired with lettuce, tomato and bread of your choice. Another option is to scoop it onto crackers or sliced vegetables for a tasty snack. For a lighter option, try wrapping it in lettuce leaves or using it as a topping for a fresh green salad.

2. Can I make a healthier version of tuna salad?

Answer: Absolutely! There are several ways to make your tuna salad healthier. Consider using Greek yogurt or mashed avocado instead of mayonnaise to reduce calories and add a creamy texture. Also, add a variety of colorful vegetables, such as diced bell peppers, carrots, or cucumbers, to boost nutrition and add crunch.

3. Can I make Tuna Salad in advance?

Answer: Yes, Tuna Salad can be prepared ahead of time. In fact, allowing the flavors to meld overnight can enhance its flavor. However, it’s important to store it properly in an airtight container and refrigerate immediately. Consume prepared tuna salad within 2-3 days to ensure freshness.

4. Can I substitute canned tuna for fresh tuna in tuna salad?

Answer: While canned tuna is the most commonly used option in tuna salad, you can certainly use fresh tuna if you prefer. Simply grill, bake or pan-sear the fresh tuna until it is cooked to your liking, then flake it with a fork and continue with the rest of the recipe. Fresh tuna will give your salad a slightly different texture and flavor profile.

5. Is Tuna Salad suitable for people with dietary restrictions?

Answer: Tuna salad can be adapted to a variety of dietary restrictions. For those on a gluten-free diet, make sure the ingredients and condiments used are gluten-free. Individuals with lactose intolerance can opt for non-dairy mayonnaise or yogurt alternatives. In addition, those with seafood allergies should avoid tuna salad altogether or substitute a non-seafood alternative such as chicken or chickpeas. As always, it’s important to check ingredient labels and tailor the recipe to your specific dietary needs.