Tuna Salad: Nutritional Breakdown
Tuna salad is a delightful and nutritious dish, providing a balanced blend of protein, healthy fats, and essential vitamins and minerals. This easy-to-make meal is not only delicious but also packed with the nutrients your body needs for energy and optimal health. Below, we break down the nutritional components of a typical tuna salad:
| Nutrient | Amount per Serving |
|---|---|
| Energy | 187 kcal |
| Protein | 16.04 g |
| Total Fat | 9.26 g |
| Saturated Fat | 1.544 g |
| Carbohydrates | 9.41 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 17 mg |
| Iron | 1.0 mg |
| Magnesium | 19 mg |
| Phosphorus | 178 mg |
| Potassium | 178 mg |
| Sodium | 402 mg |
| Zinc | 0.56 mg |
| Copper | 0.145 mcg |
| Manganese | 0.04 mg |
| Selenium | 41.2 mcg |
| Vitamin C | 2.2 mg |
| Thiamin (Vitamin B1) | 0.031 mg |
| Riboflavin (Vitamin B2) | 0.07 mg |
| Niacin (Vitamin B3) | 6.7 mg |
| Vitamin B6 | 0.081 mg |
| Folate | 8.0 mcg |
| Vitamin B12 | 1.2 mcg |
| Vitamin A | 24.0 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
- Fish: Tuna is the primary ingredient in this salad and may trigger allergies in individuals with a fish allergy.
- Eggs: If mayonnaise or egg-based dressings are used, this could also present a risk for individuals with egg allergies.
- Dairy: If cheese or dairy-based ingredients are added, it may not be suitable for those with dairy allergies.
Dietary Preferences:
- Gluten-Free: Tuna salad is naturally gluten-free, but be mindful of any additional ingredients like store-bought dressings or bread that may contain gluten.
- Low-Carb: While tuna salad contains some carbohydrates (9.41g per serving), it is relatively low in carbs, making it a good option for low-carb or ketogenic diets.
- Low-Sodium: Tuna salad can be high in sodium, especially if canned tuna or certain condiments are used. For a lower-sodium version, opt for fresh tuna or reduce the amount of salty condiments.
Nutritional Benefits:
- High in Protein: With 16.04g of protein per serving, tuna salad provides a significant protein boost, supporting muscle health, tissue repair, and immune function.
- Rich in Minerals: Tuna salad is a good source of phosphorus (178mg), potassium (178mg), and selenium (41.2mcg). These minerals play key roles in maintaining healthy bones, muscle function, and antioxidant defenses.
- Vitamins for Well-Being: Tuna salad offers several essential vitamins, including vitamin B12 (1.2mcg), which is vital for energy production and red blood cell formation, and vitamin A (24.0mcg), which supports healthy vision and skin.
- Healthy Fats: Though moderate in fat (9.26g), the inclusion of tuna ensures a good balance of omega-3 fatty acids, which support heart health and reduce inflammation.
Cooking Tips:
- Tuna Selection: For the best flavor and nutritional value, choose sustainably caught tuna. You can opt for fresh or canned tuna, though be aware that canned versions may have added sodium.
- Mix-Ins: You can easily customize the tuna salad with additional vegetables like celery, onions, or pickles for extra crunch, as well as herbs like dill or parsley for added freshness.
- Dressing Choices: For a creamy version, mayonnaise is typically used, but if you’re looking for a lighter option, try using Greek yogurt or avocado to add a smooth texture while reducing the calorie count.
Conclusion:
Tuna salad is a wholesome, satisfying dish that delivers a wealth of essential nutrients, making it an excellent choice for a balanced meal. It can be easily tailored to fit various dietary needs and is a versatile option for a quick lunch or dinner. Whether enjoyed on its own, served over a bed of greens, or sandwiched in a wrap, tuna salad is a tasty and nutritious way to fuel your body.
