Tuna Salad Calories
Calories in tuna salad?
According to the USDA, one cup of tuna salad has 383 calories and the calorie breakdown is 54% fat, 15% carbs, 31% protein. The table below, based on USDA data, compares the calories in common serving sizes of tuna salad:
| Serving Size (Ounces) | Serving Size (Grams) | Calories |
|---|---|---|
| 1 oz | 28 g | 53 |
| 3 oz | 85 g | 159 |
| 7.2 oz (1 cup) | 205 g | 383 |
Source: USDA
Just in case you’re wondering why there are only 7.2 ounces in a cup of tuna salad, it’s because the number of ounces or grams in a cup is dependent upon the density of the ingredients.
The figures above represent an average. Your exact tuna salad calories count depends on whether it’s made with mayonnaise or added salt. It also depends on how the tuna was packed: tuna in oil or tuna in water. You can lower the calories in your tuna salad by using light tuna in water instead of oil and using a fat-free dressing or plain Greek yogurt instead of mayonnaise.
You can also personalize your nutritious tuna salad by incorporating extras. Consider adding ingredients such as capers, pickles, cucumbers, tomatoes, or boiled eggs.
How long would it take to burn off calories from a cup of tuna salad?
The chart below shows how long it would take for the average person weighing 140 pounds to burn off calories consumed with a cup of tuna salad versus a can of tuna calories in oil or in water with no other flavoring or ingredients.
| 1 Cup Tuna Salad | 1 Can of Tuna in Oil | 1 Can of Tuna in Water | |
|---|---|---|---|
| Calories | 383 | 280 | 120 |
| Walking (moderate) | 128 mins | 90 mins | 40 mins |
| Running (moderate) | 34 mins | 25 mins | 10 mins |
Estimated average values based on a person weighing 140 lbs. Source.
Is Tuna Salad good for losing weight?
Tuna fish is a low-fat, high-protein food, which makes it popular in Keto, Paleo, Mediterranean, Weight Watchers, and Pescatarian diet plans. Tuna salad can be good for losing weight if it’s prepared with light tuna packed in water (instead of packed in oil) and with a fat-free dressing or plain Greek yogurt (instead of mayonnaise). Keto tuna salad brings all the creamy taste you love without the carbs.
| Nutrition Facts | |
|---|---|
| Serving Size: | 1 cup (205 g) |
Amount Per ServingTuna Salad Calories |
383 |
| % Daily Values* | |
| Total Fat 19 g | 29% |
| Saturated fat 3.2 g | 16% |
| Cholesterol 27 mg | 9% |
| Sodium 824 mg | 34% |
| Potassium 365 mg | 10% |
| Total Carbohydrate 19 g | 6% |
| Dietary fiber 0 g | 0% |
| Total Sugars | 2g |
| Protein 33g | 66% |
| Vitamin C | 7% |
| Iron | 11% |
| Cobalamin | 41% |
| Calcium | 3% |
| Vitamin B6 | 10% |
| Magnesium | 9% |
Tuna also contains healthy omega-3 fatty acids, vitamin D, and B vitamins. This is why consuming tuna regularly can support heart health, improve brain function, and support bone and immune health.
Sources include: USDA
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Frequently Asked Questions
How many calories are in a homemade tuna salad?
The calories in homemade tuna salad can vary based on the specific ingredients used. On average, a one-cup serving contains approximately 383 calories. Keep in mind that this estimate includes calories from tuna fish, mayo, and any additional ingredients.
How many calories are in 1/2 cup of tuna salad?
A 1/2 cup of Tuna Fish Salad contains approximately 192 calories. The breakdown is 45% fat, 20% carbs, and 35% protein. However, if you prefer it with egg, it contains 204 calories per 1/2 cup.
How many calories are in a tuna sandwich with mayonnaise?
A tuna sandwich with mayo typically contains around 350-450 calories. The exact count varies based on factors like the type of bread, mayo amount, and any additional add-ins like pickle, lettuce or tomato.
Where to Buy
Use our product locator to find the perfect salmon, tuna, crab or other seafood products from Chicken of the Sea.
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- Choose Your Product
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- Packet Up! White Tuna Salad Kit
- Packet Up! Pink Salmon Salad Kit
- Mix it Up! Cheesy Tuna Casserole Kit
- Wild Caught Light Tuna in Spring Water Packet
- Wild Caught Light Tuna Packet, OLD BAY Seasoning
- Wild Caught Light Tuna Packet, Chili Lime
- Wild Caught Light Tuna Packet, Dill Tuna Salad
- Wild Caught Light Tuna Packet, Lemon Garlic
- Wild Caught Light Tuna Packet, Sweet & Spicy
- Wild Caught Albacore Tuna in Spring Water Packet
- Wild Caught Alaskan Pink Salmon in Spring Water Packet
- Wild Caught Alaskan Pink Salmon in Spring Water Packet, Low Sodium
- Wild Caught Alaskan Pink Salmon Packet, Everything Bagel Seasoning
- Wild Caught Alaskan Pink Salmon Packet, Lemon Pepper
- Wild Caught Smoked Alaskan Pink Salmon Packet, Natural Wood Smoke
- Wild Caught Smoked Alaskan Pink Salmon Packet, Maple Smokehouse Flavor
- Wild Caught Sardines in Water
- Wild Caught Sardines in Olive Oil
- Wild Caught Sardines in Oil, Lightly Smoked
- Wild Caught Sardines, Mediterranean Style
- Wild Caught Chunk Light Tuna in Water
- Wild Caught Chunk Light Tuna in Water, 25% Less Sodium
- Wild Caught Chunk Light Tuna in Oil
- Wild Caught Solid White Pure Tuna, No Drain
- Wild Caught Solid White Pure Tuna, No Drain, Low Sodium
- Wild Caught Solid White Premium Albacore Tuna in Water
- Wild Caught Solid White Premium Albacore Tuna in Water, Low Sodium
- Wild Caught Solid White Premium Albacore Tuna in Water, No Salt Added
- Wild Caught Solid White Premium Albacore Tuna in Oil
- Wild Caught Chunk White Albacore Tuna in Water
- Wild Caught Chunk White Albacore Tuna in Water, Low Sodium
- Wild Caught Solid Yellowfin Pure Tuna, No Drain
- Wild Caught Chunk Yellowfin Tuna in Vegetable Oil
- Wild Caught Alaskan Pink Salmon, Skinless & Boneless
- Wild Caught Alaskan Pink Salmon, 25% Less Sodium
- Wild Caught Alaskan Pink Salmon, Traditional Style
- Wild Caught Alaskan Sockeye Red Salmon, Traditional Style
- Wild Caught White Crabmeat
- Wild Caught Lump Crabmeat
- Imitation Crabmeat in Brine Packet
- Wild Caught Chopped Clams
- Whole Baby Clams
- Smoked Baby Clams in Oil Packet
- Wild Caught Chub Mackerel in Brine
- Wild Caught Mackerel Fillet in Oil Packet
- Wild Caught Mackerel in Oil Packet
- Whole Oysters
- Fancy Smoked Oysters in Oil
- Smoked Oysters in Oil Packet
- Wild Caught Sardines in Lemon Sauce
- Wild Caught Sardines in Mustard Sauce
- Wild Caught Sardines in Louisiana Hot Sauce
- Wild Caught Sardines in Louisiana Hot Sauce Packet
- Wild Caught Sardines in Oil with Natural Smoke Flavor Packet
- Perfectly Crisp Shrimp
- Crispy Stuffed Shrimp – Creamy Garlic & Spinach
- Crispy Stuffed Shrimp – Creamy Jalapeno
- Crispy Stuffed Shrimp – Creamy Wonton
- Infusions Basil Tuna
- Infusions Lemon & Thyme Tuna
- Infusions Thai Chili Tuna
- Infusions Garlic & Herb Tuna
- Infusions Cracked Black Pepper Tuna
- Wild Caught Pink Salmon with Lemon & Chive
- To-Go Cups – Chunk Light Tuna in Water
- Crab Cakes
- Blue Swimming Crab – Lump
- Blue Swimming Crab – Super Lump
- Blue Swimming Crab – Jumbo Lump
- Blue Swimming Crab – Backfin
- Blue Swimming Crab – Colossal
- Blue Swimming Crab – Claw
- Blue Swimming Crab – Special
- Responsibly Raised Shrimp, Cooked, Extra Large
- Responsibly Raised Shrimp, Uncooked, Extra Large
- Responsibly Raised Shrimp, Uncooked, Jumbo
- Responsibly Raised Shrimp, Uncooked, Medium
- Raw Peeled & Deveined Tail-On Shrimp
- Raw Peeled & Deveined Tail-Off Shrimp
- Raw Shell On, Easy to Peel Shrimp
- Easy Grillers Uncooked Shrimp
- Cooked Peeled & Deveined Tail-On Shrimp
- Cooked Peeled & Deveined Tail-Off Shrimp
