Tuna Salad Calories & Macros: Protein, Carbs, Fat per 100 g
108 kcal per 100 g · Nutri-Score A
Serving (serving, 250 g) — 270 kcal · P/F/C 9/6.5/3.5 g
sugar: low saturated fat: low salt: medium fiber: low
Tuna salad pairs canned tuna's protein with vegetables; dressed with yogurt or a little oil instead of lots of mayo, it stays light.
Tuna Salad macros per 100 g and per serving
| Nutrient | Per 100 g | Serving: serving, 250 g |
|---|---|---|
| Calories | 108 kcal | 270 kcal |
| Protein | 9 g | 23 g |
| Fat | 6.5 g | 16 g |
| incl. saturated | 1.1 g | 2.8 g |
| Carbohydrates | 3.5 g | 8.8 g |
| incl. sugars | 2 g | 5 g |
| Fiber | 1.3 g | 3.3 g |
| Salt | 0.7 g | 1.8 g |
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.
protein 33%fat 54%carbs 13%
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Tuna Salad: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, fat level, oil in the pan. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Tuna salad | 108 | 9 / 6.5 / 3.5 |
| Rocket, cherry tomato and parmesan salad | 110 | 5 / 8.5 / 3 |
| Crispy aubergine salad | 112 | 1.3 / 7.1 / 11 |
| Roast beef salad | 114 | 12 / 5.8 / 3 |
| Shrimp and avocado salad | 115 | 8.1 / 8.1 / 1.6 |
| King crab and avocado salad | 126 | 8.2 / 9.3 / 1.3 |
| Quinoa salad | 128 | 4.5 / 6 / 14 |
| Bean and crouton salad | 190 | 7 / 12 / 15 |
Tuna Salad: nutrition highlights
A serving (serving, 250 g) provides 23 g of protein — about 40% of the 56 g daily reference for a 70 kg (154 lb) adult (0.8 g per kg). It has 3.3 g of fiber per serving — roughly 13% of the 25 g a day most adults fall short of.
On the open Nutri-Score algorithm, tuna salad gets an A: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- A serving has 1.8 g of salt — 35% of the WHO's 5 g daily maximum.
How much movement is one serving?
One serving (serving, 250 g) is 270 kcal — roughly 88 min of easy walking or 34 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Healthier swaps for Tuna Salad
Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.
- Salad with lentils — 350 g, 273 kcal: −1.4 g salt, +8 g fibre.
- Salad with chickpeas — 290 g, 270 kcal: −1.8 g salt, +5.7 g fibre.
- Salad with beans — 340 g, 269 kcal: −1.8 g salt, +5.9 g fibre.
- Salad with mushrooms — 400 g, 272 kcal: −1 g salt.
Tuna Salad vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Tuna Salad | 108 | 9 / 6.5 / 3.5 |
| Chili con Carne | 111 | 8 / 5 / 7 |
| Greek Salad | 115 | 4 / 9 / 4 |
| Fried Rice | 164 | 4.5 / 6 / 23 |
| Spaghetti Bolognese | 165 | 8 / 6 / 19 |
| Chicken Curry | 165 | 14 / 9.5 / 6 |
| Pad Thai | 169 | 7.5 / 7 / 19 |
FAQ
How many calories are in 100 g of tuna salad?
100 g of tuna salad has 108 calories, with 9 g protein, 6.5 g fat and 3.5 g carbohydrates (1.3 g fiber).
How many calories are in a serving of tuna salad?
A serving (serving, 250 g) has 270 calories: 23 g protein, 16 g fat and 8.8 g carbs.
What are the macros of tuna salad?
Per 100 g: 9 g protein, 3.5 g carbs and 6.5 g fat. By calories that's about 33% protein, 13% carbs and 54% fat.
How long do you have to walk to burn a serving of tuna salad?
About 88 min of easy walking or 34 min of cycling for a 70 kg (154 lb) person — that's the 270 calories in one serving (serving, 250 g).
How do the calories in tuna salad change with the type and cooking method?
Per 100 g it ranges from 108 kcal (tuna salad) to 190 kcal (bean and crouton salad); tuna salad itself has 108 kcal.