Tuna Salad Nutrition Facts: Calories, Macros & Health Benefits
Summary: Tuna Salad contains 215 calories, 12g protein, 24g carbs, and 8.5g fat per one sub (250g). It is a source of sodium, iron, zinc.
Nutrition Facts — one sub (250g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 215 kcal | 11% |
| Protein | 12.0g | 24% |
| Carbohydrates | 24.0g | 9% |
| Total Fat | 8.5g | 11% |
| Fiber | 1.5g | 5% |
| Sugar | 4.0g | -- |
| Saturated Fat | 1.5g | 8% |
| Cholesterol | 22.0mg | 7% |
| Sodium | 480.0mg | 21% |
| Potassium | 3.0mg | 0% |
| Calcium | 25.0mg | 2% |
| Iron | 180.0mg | 1000% |
| Magnesium | 1.0mg | 0% |
| Zinc | 130.0mg | 1182% |
| Vitamin C | 0.25mg | 0% |
| Vitamin A | 0.15mcg | 0% |
| Vitamin B6 | 4.5mg | 265% |
| Vitamin B12 | 0.18mcg | 8% |
| Folate | 40.0mcg | 10% |
| Vitamin E | 1.2mg | 8% |
| Vitamin K | 1.2mcg | 1% |
| Phosphorus | 20.0mg | 2% |
Is Tuna Salad Good for You?
Tuna Salad provides 215 calories per one sub (250g) with 12g protein, 24g carbohydrates, and 8.5g fat. It is a source of sodium (21% dv), iron (1000% dv), zinc (1182% dv).
A submarine sandwich filled with tuna salad made from canned tuna, mayonnaise, celery, and seasonings on a long bread roll.
Key Health Benefits of Tuna Salad
- Sodium (21% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1000% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1182% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (265% DV): Supports balanced nutrition when included as part of your daily meals.
- Folate (10% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 12g protein per serving to support satiety and muscle maintenance.
How to Track Tuna Salad Nutrition with Gram
Use Gram to log tuna salad and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in tuna salad?
Tuna Salad contains 215 calories per one sub (250g).
How much protein is in tuna salad?
Tuna Salad provides 12g of protein per one sub (250g).
How many carbs are in tuna salad?
Tuna Salad has 24g of carbohydrates per one sub (250g).
Is tuna salad good for tracking nutrition?
Yes. Tuna Salad can be logged by calories, macros, and micronutrients in the Gram app.
How should I use tuna salad in a meal plan?
Use Tuna Salad as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track tuna salad and thousands of other foods with the Gram app.