Cratox AI
fish tuna salad
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Fish, tuna salad

🔥 187 Calories
💪 16g Protein
⚡ 9.4g Carbohydrates
🥑 9.3g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Seafood
Fish, tuna salad
Energy density
Moderate
187 kcal per 100g
Macro energy profile
Balanced
35% Protein · 20% Carbohydrates · 45% Fat
Glycemic profile
No GI data
No GI data
Notable signals
Very high in vitamin B3Very high in vitamin B12High in proteinLow in sugarUSDA data

Nutritional Information

187
kcal/100g
Protein
16g
Carbohydrates
9.4g
Fat
9.3g

About Fish, tuna salad

Fish, tuna salad is a popular dish that combines tuna, a nutrient-dense fish, with various ingredients such as vegetables and dressings. Originating from coastal regions where tuna is abundant, this salad is a staple in many cuisines around the world, particularly in Mediterranean and American diets. The versatility of tuna salad allows it to be served in sandwiches, wraps, or as a standalone dish, making it a favorite for lunch and dinner.

Nutritionally, tuna salad is an excellent source of protein, providing approximately 16g of protein per 100g serving, which is essential for muscle repair and growth. It is relatively low in carbohydrates at 9.4g and contains healthy fats, primarily from the dressing used. The dish also offers several vitamins and minerals, making it a balanced choice for those seeking a nutritious meal. With its delicious taste and health benefits, tuna salad is perfect for anyone looking to maintain a healthy lifestyle.

Health Benefits

Rich in high-quality protein, which aids in muscle growth and repair.
Contains omega-3 fatty acids that support heart health.
High in Vitamin B12, essential for nerve function and energy production.
Provides selenium, an antioxidant that supports the immune system.
Low in carbohydrates, making it suitable for low-carb diets.
Contains essential minerals like iodine and phosphorus for thyroid and bone health.
May help in weight management due to its high protein content which promotes satiety.
Supports brain health with omega-3 fatty acids that enhance cognitive functions.
Can improve skin health due to its nutrient-rich profile.
Easily customizable with various vegetables to increase fiber and nutrient intake.

Recommended Food Pairings

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Whole grain bread - adds fiber and complex carbohydrates for energy.
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Leafy greens - provides additional vitamins and minerals, enhancing the salad's nutritional value.
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Avocado - offers healthy fats and creaminess, complementing the dish.
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Cherry tomatoes - adds freshness and antioxidants.
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Cucumbers - provides hydration and crunch, making the salad more refreshing.

How to Consume

Serving size
150g, approximately 1 medium bowl
Frequency
2-3 times per week
  • •Mix with a variety of fresh vegetables for added nutrients.
  • •Use Greek yogurt instead of mayonnaise for a healthier dressing.
  • •Serve chilled for a refreshing meal during hot weather.
  • •Add herbs like dill or parsley for enhanced flavor.
  • •Pair with a whole grain for a complete meal.

Selection & Storage

How to choose:

  • ✓Look for tuna that is firm and moist, indicating freshness.
  • ✓Check for a clean ocean smell; avoid any fish with a strong odor.
  • ✓Choose tuna packaged in water or olive oil for healthier options.
  • ✓Inspect the expiration date on canned tuna products to ensure freshness.
Storage
Store in the refrigerator at or below 4°C (39°F) in an airtight container.
Shelf life
3-5 days refrigerated; up to 3 months frozen.

Warnings & Contraindications

  • ⚠️Individuals with seafood allergies should avoid tuna salad.
  • ⚠️Pregnant women should limit intake of certain types of tuna due to mercury levels.
  • ⚠️Those on a low-sodium diet should monitor sodium content.
  • ⚠️Excessive consumption of tuna may lead to mercury accumulation.
  • ⚠️Avoid preparing tuna salad with high-sodium dressings to maintain health benefits.

Frequently Asked Questions

How many calories does Fish, tuna salad have?

Fish, tuna salad contains approximately 187 calories per 100g serving, making it a relatively low-calorie option for a filling meal.

Is Fish, tuna salad healthy?

Yes, Fish, tuna salad is healthy as it is high in protein, low in carbohydrates, and contains beneficial nutrients like omega-3 fatty acids and vitamins, making it a nutritious choice.

How should Fish, tuna salad be stored?

Fish, tuna salad should be stored in an airtight container in the refrigerator at or below 4°C (39°F) to maintain its freshness. It can be stored for 3-5 days.

What are the benefits of eating Fish, tuna salad?

Eating Fish, tuna salad provides numerous benefits such as high-quality protein for muscle repair, omega-3 fatty acids for heart and brain health, and various vitamins and minerals that support overall wellness.

How much Fish, tuna salad can I eat per day?

It is advisable to consume Fish, tuna salad in moderation, about 150g per serving, 2-3 times per week, to benefit from its nutrients while avoiding excessive mercury intake from tuna.

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