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Tuna Salad Calories

According to the USDA, one cup of tuna salad has 383 calories and the calorie breakdown is 54% fat, 15% carbs, 31% protein.
by Chicken of the Sea
01/04/24

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.

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 Serving

Tuna 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%
Protein 33g 66%
Vitamin C 7%
Iron 11%
Cobalamin 41%
Calcium 3%
Vitamin B6 10%
Magnesium 9%

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.

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