How Many Calories Are in Tuna Fish Salad?

This healthy tuna salad is made with veggies, fresh parsley and dill, and Greek yogurt for extra protein. You wouldn’t even know it was healthy! You can put it on bread for tuna salad sandwiches, make tuna melts with melted cheese and tomato, or put it on top of your favorite salad.

Looking for other easy lunch recipes? Try my Cucumber Tea Sandwiches or my Curry Chicken Salad!

Tuna salad is one of those recipes that I always make in a pinch. It’s really simple to make and goes great with salads or on a quick tuna salad sandwich. I always have a can of tuna on hand and use any herbs and vegetables I have on hand.

I wanted to make this tuna salad a little lighter, so I used Greek yogurt instead of most of the mayonnaise. It also added more protein. To put it another way, a cup of mayonnaise has 1,495 calories and 165 grams of fat. But a cup of full-fat Greek yogurt only has 220 calories and 14 grams of fat. I’d say that’s a huge difference!.

This tuna salad recipe tastes just like the regular one we all love. Fresh herbs and vegetables are added for crunch.

These tuna salads are healthy and make a great lunch for back to school. I know that many of you have to get creative with boxed lunches now that the kids are back in school. I remember eating it growing up and loving it.

Tuna fish salad is a classic lunchtime favorite that offers a good amount of nutrition in addition to great taste But with the mayonnaise, eggs, and other ingredients added to tuna salad recipes, it’s normal to wonder – just how many calories are you taking in when you dig into a tuna salad sandwich or a scoop of tuna salad on a bed of lettuce?

In this article, we’ll break down the typical calorie count in tuna fish salads and the factors that influence the calories and nutrition in different recipes. Read on to learn more about estimating calories in your tuna salads.

The Average Calories in Tuna Fish Salad

Most tuna fish salad recipes contain the following core ingredients:

Canned tuna fish
Mayonnaise
Celery
Onion
Hard boiled eggs
Seasonings like salt, pepper, lemon juice

A standard serving size of tuna salad is about 1 cup or 156g. Using common tuna salad recipes and looking at the calories in typical ingredients, we can estimate the averages:

1 cup of tuna salad has approximately 383 calories
100 grams of tuna salad has about 184 calories

These numbers can vary based on the specific ingredients and amounts used in the recipe. But for a rough idea of calories in a serving of tuna fish salad, 300-400 calories per cup is a safe estimate.

So a tuna salad sandwich with 1/2 cup of tuna salad would contain approximately 200-225 calories from the tuna salad alone.

Factors That Affect Tuna Salad Calories

While the averages above are good guidelines, the number of calories in your particular tuna salad can be higher or lower depending on:

Mayonnaise: Regular mayo adds around 90 calories per tablespoon. Lower fat mayo options cut calories by about half. More mayo means more calories.
Tuna packed in oil vs. water: Tunafish packed in oil has about 50 more calories per can than tuna in water. Choose tuna packed in water to lower the calories.
Added ingredients: Nuts, dried cranberries, pickles, cheese, etc can significantly increase calories and fat if added generously. Stick to small amounts.
Serving size: Obviously bigger servings mean more calories. Stick to sensible serving sizes around 1/2 cup to 1 cup.
Dressing/Sauces: Adding dressings like ranch, vinaigrettes or other sauces increases calories. Use sparingly or avoid.

Nutrition Benefits of Tuna Fish Salad

While tuna salad does contain a good amount of calories, the majority of those calories come from healthy unsaturated fats in the mayonnaise and protein in the tuna. Tuna fish salad also provides:

Protein: 32g protein per cup, providing over half the recommended daily intake. Important for building and repairing muscles.
Healthy Fats: Most of the fat comes from monounsaturated and polyunsaturated fat in mayonnaise and tuna. Much healthier than saturated fat.
Omega-3s: Provides anti-inflammatory omega-3 fatty acids.
Vitamin D: 15% of your daily Vitamin D in a 1 cup serving.
B Vitamins: Contains Niacin, B6, B12. Important for metabolism and energy levels.
Selenium: Over 80mcg of the antioxidant mineral selenium per cup.
Calcium: 10% of the daily requirement. Helps build and maintain strong bones.

So while tuna salad is high in calories, it does deliver a lot of beneficial nutrition if eaten in moderation as part of a balanced diet.

Tips for Light Tuna Fish Salad Recipes

You can modify tuna salad to cut some of the calories while still keeping the great flavor. Try these diet-friendly tweaks:

Use Greek yogurt instead of mayo. Saves 50+ calories per tablespoon.
Mix in chopped cucumbers and tomatoes for extra volume and nutrients.
Flavor it up with lemon juice, mustard, hot sauce, garlic instead of excess mayo.
Use lettuce leaves instead of bread to wrap or serve the tuna salad.
Swap out half the mayo for mashed avocado to add fiber and heart-healthy fats.
Limit high-calorie mix-in ingredients like cheese, nuts, or dried fruit.
Avoid drenching your salad in high-calorie dressing or sauces.

Tuna fish salad made with reasonable portions of healthy fats and protein can be part of a balanced diet for most people. Aim for about 300-400 calories in a serving and load up on vegetables and fiber-rich sides to help fill you up. This nutritious classic makes for a delicious and diet-friendly lunch or light dinner.

how many calories are in tuna fish salad

Ingredients for Healthy Tuna Salad

Fish in a can: You can use any brand of canned fish you like. In order to cut down on calories, I choose tuna that is packed in water instead of tuna that is packed in oil.
What kind of mustard should I use? You can use yellow, dijon, or whole grain mustard.
I still add a little mayo to my healthy tuna salad recipe to make it creamier, but not nearly as much as most recipes call for.
Greek Yogurt: For a creamy and tangy tuna salad, use Greek yogurt instead of the rest of the mayo. I don’t think regular nonfat yogurt would work in this recipe. It may not be as thick as Greek yogurt and may have a little water in it.
Pickles: I cut up my own pickles, but you can use relish instead if you have it on hand. If you really like sweet relish, you can use that instead of dill relish.
Celery: Cut your celery into dice for a great crunch and extra fiber.
Red Onion: The red onion gives the salad flavor and even more crunch.
Lemon: The lemon juice will bring out the flavors and give it a nice tang. You can use fresh lemon juice or bottled lemon juice.
Fresh Parsley and Dill: Herbs like parsley and dill that are picked right away add flavor and are also very good for you. If you only have dried herbs, use 1 teaspoon of them instead of 1 tablespoon of fresh ones.
Salt and Pepper to Taste

Is canned tuna healthy?

Canned tuna is actually very healthy. It is packed with protein, vitamins and minerals. It also has fewer calories and fat than chicken or beef and less saturated fat. However, mercury has been found in tuna and other fish like it. You want to eat canned tuna in moderation due to this.

BEST HEALTHY TUNA SALAD | light, quick & easy

FAQ

How many calories in a 3 4 cup of Tuna Salad?

Serving	Ingredient	Calories
2 oz	white bread	151
3/4 cup	tuna salad	288

How many calories are in a cup of tuna salad?

There are 383 calories in 1 cup of Tuna Salad. Calorie breakdown: 54% fat, 15% carbs, 31% protein. There are 383 calories in 1 cup of Tuna Salad. Get full nutrition facts and other common serving sizes of Tuna Salad including 1 oz and 100 g.

How many calories are in tuna salad with Mayo?

A standard serving of tuna salad with mayo can vary depending on the specific recipe and portion size. However, on average, a one-cup serving of tuna salad with mayo contains approximately 400-500 calories. This calorie count includes the calories from the tuna, mayo, and any additional ingredients such as celery, onions, or spices.

Can you eat tuna salad with Mayo?

However, if you’re 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!

How to make a low calorie tuna salad?

Here are 10 simple ingredients necessary to make a low calorie tuna salad for quick lunches. Canned tuna: You will need 4 cans of tuna, regular size of 4 ounces each. Keep scrolling for Canned tuna 101 info. Mayo + plain Greek yogurt: The best combination to get that traditional tuna salad taste but with less calories.