How Many Calories In Tuna Salad

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What Can I Use In Place Of Mayonnaise In Tuna Salad

Tuna salad meal prep: 10 mins prep, 280 calories & 23g protein | FeelGoodFoodie

While mayonnaise is almost always linked with tuna salad, it has no special powers that make it the only option for tuna salad magic. Mayonnaise is used to smooth out the tuna salad and bind the ingredients together, but these alternatives work just as well:

As you can see, the options are almost endless.

Putting It All Together

If you assemble a sandwich using the ingredients with the fewest calories — light tuna canned in water, light mayo and white bread — you will consume 302 calories. Using ingredients with the most calories, which includes tuna in oil, regular mayonnaise and whole-wheat pita, produces a sandwich that has 526 calories. You don’t need to worry about calories added from vegetables. Whether you add tomatoes, lettuce, grated carrots, sliced cucumbers or onions, you’ll gain nutrients, such as vitamins A and C, for very few calories. However, be careful about cheese. Just one slice, or 1 ounce, adds another 79 to 114 calories.

How Many Calories Are In Salad Different Types And Toppings

If youre looking for a low calorie meal or side dish to enjoy, a salad might likely come to mind.

However, with countless types of salad ingredients, toppings, and dressings available, the calorie contents of salads can vary significantly.

This article takes an in-depth look at how many calories youll find in many popular salads, toppings, and dressings, so you can pick which one best suits your health goals.

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How To Serve Healthy Tuna Salad

There are so many different ways to serve tuna salad, these are my favorites.

  • Serve it open-faced on two slices of toast with lettuce, tomatoes, sprouts, and red onions. Melt some cheese on top for an open-faced tuna melt.
  • Hollow out some tomatoes or cucumbers and fill them with this healthy tuna salad for a low carb option.
  • Grab a big bowl of greens, tomatoes, cucumbers, red onions, and carrots and then top with tuna for a great salad option.
  • Pack for lunches with some lettuce wraps, low carb tortilla, pita bread, or crackers on the side.
  • Double the dressing and create a quick and healthy tuna pasta salad. Add some extra veggies like cucumber and carrots for crunch and color.

Ingredients To Make Tuna Salad

Tuna Salad Recipe
  • Tuna: I like to use white albacore as it has a great chunky and firm texture that doesnt disappear when you mix it with the other ingredients
  • Celery: Celery adds a wonderful crunchy texture as well as a hit of freshness.
  • Red onions: I prefer to use red onion in salads as it is much milder than white. Mince it finely so that its not overpowering.
  • Greek yogurt: I use Greek yogurt rather than mayonnaise, to make this wonderfully creamy. Greek yogurt is also a great source of protein and probiotics.
  • Lemon juice: Use freshly squeezed lemon juice for a wonderful zingy taste that cuts through the yogurt.
  • Dijon mustard: Mustard adds some tang and spice and works so well with the other ingredients.
  • Salt and pepper: To help bring out all of the other flavors.
  • Parsley: Fresh parsley really lifts this dish and makes it light and fresh tasting. You can use other fresh herbs like cilantro or dill.

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A Healthier Tuna Salad

A lot people who are on a weight loss diet will turn to tuna because of its high level of protein 3 oz of albacore tuna has 20g of protein but only about 100 calories. However, if youre eating tuna as a traditional tuna salad with mayonnaise, you may be consuming unnecessary calories and fat. 1 cup of mayo has more than 1400 calories and 24g of fat.

This healthy tuna salad is full of flavor, light on calories and super easy to whip for lunch any day of the week! Swap the mayo for greek yogurt and dijon mustard and save those calories for a treat later.

How To Make Healthy Tuna Salad

  • In a mixing bowl, stir together the ingredients for the dressing: Greek yogurt, lemon juice, Dijon mustard, salt, pepper and parsley until well combined.
  • Add the drained tuna on top, along with the celery and red onions and gently mix
  • You can serve it immediately or let it cool in the fridge for half hour.

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Recipes Ideas For Healthy Tuna Salad

  • Add eggs: For a southern style tuna salad, consider add chopped hard boiled eggs and chopped dill pickles.
  • Add chickpeas: One of my favorite things to add to tuna salad is chickpeas. Not only does it make it more filling with fiber and protein, the flavors just work, Trust me -you want to try this.
  • Pickles or relish: Another classic tuna salad addition is chopped dill pickles or a few spoonfuls of relish. You can use sweet or sour relish, whatever taste you prefer.
  • Make it spicy: For a spicy tuna salad, add some chopped jalapenos to the mix. Fresh or pickled jalapenos work. You could also use spicy mustard or a few squirts of Sriracha.
  • Add extra veggies: Add crunch and nutrients to your tuna salad with extra veggies like carrots, cucumbers, cabbage, or red onion.
  • Avocado: This salad can be made with avocado instead of the mayonnaise and Greek yogurt. You could also stir in chopped avocado for some additional healthy fats and creamy texture.

How Many Calories Are In A Tuna & Mayo Sandwich

Easy Tuna Salad Only 3 Ingredients – Quick and Easy Low Calorie Low Fat Delicious

A tuna sandwich makes a nutrient-rich lunch or dinner. Tuna contributes protein, vitamin B-12 and healthy omega-3 fatty acids. It fulfills one of the two servings of fish per week recommended by the American Heart Association to lower your risk of cardiovascular disease. Whole-grain bread delivers fiber, B vitamins and minerals. You can gain all of these nutrients for as few as 302 calories — or significantly more — depending on the types of ingredients you choose.

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What Pasta Is Best To Use

I always recommend my clients use plant-based pastas like chickpea pasta which I used for this recipe. Plant-based pastas are higher protein and higher fiber compared to white and whole wheat pastas. The higher protein and fiber will keep you fuller longer than traditional pastas.

That said, you can use whatever pasta you like. Any variation can be easily substituted in this recipe. Just understand it will impact the nutritional values you see in the recipe card below and it might impact your hunger and cravings!

What Can I Mix With Tuna Instead Of Mayo

For making a tuna salad without mayonnaise, there are a few different options depending on your dietary needs. The most common substitute is using Greek yogurt. Personally, I don’t like using all Greek yogurt because it gets too tangy. Instead, I use a combination of Greek yogurt and mayonnaise. You could use a combination of Greek yogurt and sour cream as well if you don’t want to use mayo.

Another dairy-free option is to swap in mashed avocado for the mayo. Make sure to season the avocado with salt and pepper to make sure it has plenty of flavor. You could also use vegan mayo for a dairy free option.

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How To Make Tuna Pasta Salad Low Calorie

Making this tuna pasta salad is quick and easy. The only ingredient cooked is the pasta. The rest is blending together the dressing and mixing it with the ingredients in a bowl!

Step One: Cook the chickpea pasta according to the package instructions then drain and set aside to cool.

Step Two: Place the ingredients for the dressing in a food processor or blender and mix until smooth.

Step Three: Place the salad ingredients in a large mixing bowl then pour the dressing over the top. Toss to combine and enjoy!

Nutrition & Calorie Comments

Healthy " No Mayo"  Tuna Salad
Added a bit more seasonings and a sprinkle of sugar but it was pretty good! I suggest adding less mayo if you don’t like a really creamy consistency. It was a bit too much for my taste.
FYI: The full nutritional information is per serving, and there are 4 servings, so that would be 12 tbls of mayo, which is 3/4 cup.
I viewed the full nutritional breakdown of this recipe and it had 3 Tblsp Mayonnaise not 3/4 cup so I think that sounds more doable. I definately will try this as tuna is of my favorites. Also, the nutritional value really is great.
3/4 of mayo???? Are you sure this is healthy? Just for one can of tuna. Couldn’t you suggest half fat mayo! Anyway sounds tasty, but I will try with fat reduced mayo, and may be 2 or 3 tbsp of it.
Mine is similar, but I skip the mayo altogether & use fat-free sour cream + a bit of mustard, which makes it very flavorful, along with some dill weed . I would use chives instead of onions, for a better balance of flavors.
I add sprouts to my tuna salad for more protein and use plain yogurt instead of mayo
If you want to make it even leaner, use the fat free version of miracle whip or mayo.
I have always loved tuna salad and will definitely try this. A lower fat and calorie mayo can always be used. The eggs are an excellent source of protein which should keep us FULL FEELING longer.

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Low Calorie Tuna Pasta Salad

May 23, 2022

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This Healthy Low Calorie Tuna Pasta Salad is higher in protein and made lower fat without mayonnaise. Perfect for lunch, dinner, a side dish or snack! Gluten Free + Low Calorie

You can never have enough pasta salad recipes! Theyre great for meal prep as you can make them ahead of time. Theyre also wonderful for summer eating, BBQs, parties. gatherings and more. Theyre so versatile!

This low calorie tuna pasta salad recipe is higher in protein and made lower in fat without mayonnaise. Compared to traditional tuna pasta salads, this recipe is lower in calories and better balanced in nutrition!

Its a balanced meal with protein, healthy fat and complex carbohydrates. You can serve it alongside grilled veggies or protein at a cookout or picnic. Its so easy and delicious I know youll love it!

How Long Does Tuna Salad Last

Tuna salad can last in your fridge for three to five days. Be sure to store it in a sealed container and refrigerate it right away to lock in freshness. If you notice that your tuna salad has changed in flavor, color or smell, pitch it.

Whether you try our recipe above or develop an original dish that incorporates your favorite crunch, seasonings and dressing, rest assured that a delicious tuna salad recipe is only a few minutes away. If you need more ideas, these canned tuna recipes are light, fresh and always tasty.

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What Kind Of Tuna Is The Healthiest

There are so many options when it comes to canned tuna and it can be tricky to know what to choose. Solid albacore, skipjack, or yellowfin? Packed in water or oil? Wild caught or trolled? You get the idea – the options are endless, but here are some things to keep in mind to choose the best tuna option for you.

Can You Make Tuna Pasta Ahead Of Time

Healthy Meals Under $1 Dollar – Tuna Salad (HIGH PROTEIN)

This low calorie tuna and pasta salad is a great dish to meal prep ahead of time or make ahead of time for an event. It tastes best after chilling in the refrigerator 30-60 minutes. This allows the dressing and ingredients to really marinade!

Because the avocado is mixed with Greek yogurt and lemon juice, the recipe will keep well for up to 4 days in a sealed container in the refrigerator. If you are concerned about the dressing, you can alternatively use the dressing from this recipe.

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Watch Out For Mayonnaise

When it comes to mayonnaise, portion control is important if you want to keep calories as low as possible. If you choose 2 tablespoons of light mayonnaise, you’ll consume 71 calories. The same portion of regular mayonnaise has nearly three times that amount, or 188 calories. Even though it doesn’t affect calories, another nutrient to watch for in mayonnaise is sodium. Regular mayonnaise actually has less sodium — 175 milligrams in 2 tablespoons — compared with 248 milligrams in light mayonnaise. At the lower amount, mayonnaise contributes 12 percent of your entire day’s recommended intake for sodium.

The Healthiest Type Of Canned Tuna

Not all cans of tuna are created equal. When choosing between oil- or water-packed tuna, water is usually the healthier option. Oil-packed tuna usually has a richer taste but you wont know the quality of the olive oil used. Water-packed tuna may have higher levels of omega-3 fatty acids, as well as fewer artificial ingredients.

To buy more sustainable tuna, look for labels that say the tuna was caught by pole or line fishing. These methods are more environmentally sustainable than other options.

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Is Tuna Salad Healthy

Generally speaking – yes. Tuna salad, especially this healthy version, is packed with lean protein and Omega 3 fatty acids. One concern with classic tuna salad is the mayonnaise, which is high in saturated fats and calorie. This version uses Greek yogurt instead. The other main concern with tuna salad is mercury, but as long as you are not eating it daily, most experts believe eating tuna in moderation is fine for most people.

Mercury And Recommended Intake Of Tuna

Tuna Salad

Mercury is a heavy metal that is often present in fish due to water contamination.

Research has shown that high exposure to mercury can cause serious health problems in humans, including impairments to the central nervous system .

Because tuna eat other small fish that may already be contaminated with mercury, this metal may collect and concentrate in tuna. Thus, tuna tends to be higher in mercury than other types of fish like salmon or tilapia .

The amount of mercury present depends on the type of tuna.

In general, larger varieties of tuna, like bigeye and albacore, tend to be higher in mercury. On the other hand, smaller tuna fish, like light tuna and skipjack, are lower in mercury .

As canned tuna typically contains younger and smaller types of tuna, including light and skipjack, it is typically lower in mercury than frozen or fresh tuna filets (

26 ).

The Marine Stewardship Council is an international nonprofit organization that provides independent certification to seafood products harvested with sustainable fishing practices.

For a more sustainable option, look for canned tuna products with the MSC certification on the label.

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Tips To Make Tuna Salad

  • Dice all of the ingredients very finely. This will make everything easier to combine and eat.
  • Use tuna in water not oil. Oil packed tuna has more fat, but water packed tuna is more solid, making it perfect for this salad.
  • Customize this healthy tuna salad with add-ons. You can add in additional ingredients like capers, pickles, cucumbers, tomatoes or boiled eggs.
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