Tuna salad is a popular dish that can be enjoyed in a variety of ways, such as in sandwiches or as a topping for salads. It’s also a great source of protein, healthy fats, and other nutrients. However, if you’re watching your calorie intake, it’s important to know how many calories are in tuna salad.
Basic Tuna Salad Recipe
A basic tuna salad recipe typically includes canned tuna, mayonnaise, celery, onion, and seasonings. The following nutrition information is for a serving size of 100 grams of this basic tuna salad:
It’s important to note that the exact number of calories in tuna salad can vary depending on the recipe and the specific ingredients used.
Lighter Tuna Salad Recipe
If you’re looking to reduce the calorie content of your tuna salad, there are several substitutions you can make. For example, you can use Greek yogurt instead of mayonnaise, which will lower the fat content and increase the protein content of your tuna salad. Here’s a lighter tuna salad recipe:
Using the above ingredients, a serving size of 100 grams of this lighter tuna salad contains:
Calories: 103
Protein: 16 grams
Fat: 2 grams
Carbohydrates: 5 grams
Fiber: 1 gram
Sugar: 3 grams
Sodium: 240 milligrams
As you can see, using Greek yogurt instead of mayonnaise and adding more vegetables can significantly reduce the calorie content of your tuna salad while still providing plenty of protein and other important nutrients.
Conclusion
Tuna salad can be a healthy and satisfying meal option, especially if you make some smart ingredient substitutions to lower the calorie content. By using Greek yogurt instead of mayonnaise and adding more vegetables to your tuna salad, you can enjoy this classic dish without worrying about your calorie intake.
