How Many Carbs are in Tuna Fish Salad? A Detailed Look

Tuna fish salad is a delicious and nutritious dish made by combining canned tuna with mayonnaise or salad dressing and vegetables like celery, pickles, and onions. But many dieters wonder, just how many carbs are in tuna fish salad? As a high-protein, low-carb food, tuna salad can be an excellent choice for low-carb, keto, and diabetic eating plans when made right

In this article, we’ll take a close look at the carb content of tuna salad We’ll also provide tips for reducing the carbs in tuna salad, plus example recipes with their nutrition information. Read on to learn everything you need to know about the carb count of this classic salad!

How Many Carbs Are in Tuna Salad?

The number of carbs in tuna salad depends on the exact ingredients used in the recipe. According to the USDA one 7.2 oz (205g) cup of tuna salad contains around 19g total carbs.

However, around 17g of this comes from sugar naturally found in vegetables like onion and celery. So the net carbs, accounting for fiber, is only around 2g per serving. Here’s a breakdown of the nutrition facts:

• Total Carbs: 19g
• Dietary Fiber: 2g
• Sugars: 17g
• Net Carbs: 2g

As you can see, tuna salad can be a fantastic low-carb food choice when made properly. The tuna itself contains zero carbs, while the mayonnaise and vegetable add-ins contribute a small amount of carbs.

Next, let’s look at some ways to reduce the carbs in tuna salad even further.

Tips for Cutting Carbs in Tuna Salad

Here are some helpful tips for minimizing carbs when making tuna salad at home:

• Use low-carb mayonnaise. Regular mayonnaise contains about 1g net carb per tablespoon. Opt for a keto-friendly mayo made with avocado oil or olive oil instead.

• Limit high-carb vegetables. Onions, carrots, and bell peppers can pack more carbs. Stick to lower-carb options like celery, cucumbers, pickles, and radish.

• Swap out relish. Sweet pickle relish can have around 5g carbs per tablespoon. Use fresh diced dill pickles instead.

• Add in extra protein. Mix in chopped hard-boiled eggs for an extra protein boost to balance the carb ratio.

• Use lighter dressing. Rather than mayo, make your dressing with plain Greek yogurt, lemon juice, vinegar, mustard, and herbs.

• Avoid added sugars. Skip sugary mix-ins like dried cranberries or raisins to keep carb count down.

• Use lettuce wraps. Serve your tuna salad in lettuce wraps instead of bread for an ultra-low-carb option.

Follow these suggestions, and you can enjoy deliciously creamy, flavorful tuna salad with only around 2-4g net carbs per serving!

Sample Tuna Salad Recipes and Nutrition Info

To give you an idea of the carb counts in real tuna salad recipes, here are the nutrition details for a few popular variations:

Classic Tuna Salad

• 10 ounces tuna
• 1/2 cup mayonnaise
• 2 ribs celery, diced
• 1 Tbsp onion, minced
• 1 tsp Dijon mustard
• Salt and pepper to taste

Nutrition per 1 cup serving:

• Calories: 445
• Total fat: 36g
• Total carbs: 7g
• Net carbs: 2g
• Protein: 29g

Curried Tuna Salad

• 10 ounces tuna
• 1/2 cup Greek yogurt
• 1 rib celery, sliced
• 2 Tbsp onion, chopped
• 1 tsp curry powder
• 1 tsp lemon juice
• Salt and pepper to taste

Nutrition per 1 cup serving:

• Calories: 290
• Total fat: 9g
• Total carbs: 9g
• Net carbs: 3g
• Protein: 40g

Keto Tuna Salad

• 10 ounces tuna
• 1/4 cup olive oil mayo
• 3 ribs celery, diced
• 1/4 cup dill pickles, chopped
• 2 Tbsp fresh dill
• 1 tsp Dijon mustard
• Salt and pepper to taste

Nutrition per 1 cup serving:

• Calories: 445
• Total fat: 36g
• Total carbs: 5g
• Net carbs: 2g
• Protein: 29g

As you can see, the carb count of tuna salad can range from 2-3g net carbs per serving. This makes it an awesome low-carb option perfect for keto and other low-carb diets.

The recipes above are just a starting point – feel free to customize your own tuna salad creation using the carb-cutting tips provided!

What About Tuna Salad Sandwiches?

Tuna salad sandwiches are a popular way to enjoy this nutritious salad. However, once you add in two slices of bread, the carb count rises significantly.

For example, a tuna salad sandwich made with 2 slices of white bread can contain around 30g net carbs per sandwich. Even with whole wheat bread, expect around 20g net carbs.

If you’re following a keto or low-carb diet, there are a couple ways to still enjoy tuna salad sandwiches:

• Use low-carb, high-fiber bread options like HealthyLife or Franz Keto Bread. This keeps net carbs to around 8-12g per sandwich.

• Skip the bread entirely and serve your tuna salad wrapped in lettuce leaves or stuffed into celery sticks.

• Eat it as-is, right out of a bowl! The salad is tasty enough on its own without bread.

So if you’re carb-conscious, be mindful of turning your salad into sandwiches. But you have plenty of low-carb options to choose from.

Should You Count Carbs or Net Carbs?

When tallying up carbs for recipes and meal plans, experts recommend focusing on net carbs rather than total carbs.

Net carbs account for the fiber content by subtracting grams of fiber from the total carbs. Since fiber is indigestible, counting net carbs gives a more accurate representation of a food’s impact on blood sugar.

For tuna salad and most foods, the net carbs will be significantly lower than total carbs thanks to fiber from vegetables. Tracking net carbs ensures you don’t overestimate the carb content of healthy, high-fiber foods like tuna salad.

Tuna Salad Has Many Health Benefits

While this article has focused on carbs in tuna salad, it’s important to note this salad offers numerous other health advantages. The nutrients in tuna and vegetables provide:

• High-quality protein to support muscles, organs and satiety
• Heart-healthy omega-3 fatty acids EPA and DHA
• Important vitamins and minerals like B12, selenium, potassium, and vitamin D
• Powerful antioxidants from vegetables that combat inflammation
• Chlorophyll from greens to cleanse and alkalize the body

So don’t let carb count alone determine if a food is “healthy” or not. When made with minimal added sugar and nutritious ingredients, tuna salad can be enjoyed guiltfree as part of a balanced, low-carb diet.

Make Tuna Salad Part of Your Low-Carb Plan

While tuna salad has some natural carbs from the vegetables, using the right recipes and ingredients keeps the net carbs minimal at around 2-4g per serving. This makes it an awesome high-protein, low-carb option for keto diets, diabetes meal plans, or anyone looking to cut carbs without sacrificing flavor.

Try some of the tuna salad recipes provided here, or get creative with your own low-carb mix-ins. Tuna salad can be such a versatile, nutritious addition to your diet when you pay attention to carb content. Track net carbs, load up on protein and fiber, and this classic salad can help you meet your health goals!