Tuna salad is a classic dish that is popular all around the world. It’s delicious, easy to make, and extremely versatile. Tuna, the main ingredient of this salad, is a great source of protein while being low in calories, making it an ideal addition to your diet. However, it is important to note that not all tuna salads are equal in terms of nutritional value. Some recipes may appear healthy but can be loaded with hidden calories, such as mayonnaise and other fatty dressings.
In this article, we will discuss some healthy tuna salad recipes that are both nutritious and low in calories. These recipes are perfect for those who want to enjoy the delicious taste of tuna salad while maintaining a healthy diet. From classic to modern, we have compiled a variety of tuna salad recipes with different ingredients that are easy to prepare and can satisfy your taste buds. Whether you prefer a traditional recipe or a more creative one, we guarantee that you will find a recipe that suits your preference.
Incorporating tuna salad into your diet is a great way to get the benefits of fish while enjoying a tasty meal. With these healthy tuna salad recipes, you can now enjoy this classic dish without having to worry about its calorie content.
Low-Calorie Healthy Tuna Salad Recipes:
Tuna salad is a great choice for a healthy and low-calorie meal. Here are some tasty and healthy tuna salad recipes:
1. Classic Tuna Salad: Mix canned tuna, Greek yogurt, mustard, chopped onion, and celery. Serve over salad greens or whole wheat bread.
2. Avocado Tuna Salad: Mix canned tuna, mashed avocado, cilantro, diced red onion, and lime juice. Serve over salad greens or wrapped in lettuce leaves.
3. Mediterranean Tuna Salad: Mix canned tuna, chopped cherry tomatoes, chopped cucumber, feta cheese, and Kalamata olives. Serve over salad greens or in a pita pocket.
4. Tuna and White Bean Salad: Mix canned tuna, white beans, cherry tomatoes, chopped onion, and parsley. Serve over salad greens or as a dip with whole grain crackers.
Tuna is a great source of lean protein and omega-3 fatty acids, which are essential for heart health. A 3-ounce serving of canned tuna in water contains about 100 calories, and a serving of any of these recipes is typically around 200-300 calories.
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Greek-Style With Feta Cheese
Greek-style tuna salad with feta cheese is a delicious and healthy dish. A 100-gram serving of tuna salad with feta cheese provides around 150-200 calories, depending on the amount of olive oil and other ingredients used. Tuna is an excellent source of lean protein that can help in weight loss and muscle building. Feta cheese adds extra flavor and creaminess to the dish, but it also contains significant amounts of sodium, so it should be used sparingly.
To prepare a Greek-style tuna salad with feta cheese, start by mixing tuna, diced red onion, chopped cucumber, and cherry tomatoes in a bowl. Dress the salad with a mixture of olive oil, lemon juice, salt, and black pepper. Then, crumble some feta cheese on top of the salad and garnish with fresh parsley leaves. This dish is perfect for a healthy lunch or as a post-workout meal.
In conclusion, Greek-style tuna salad with feta cheese is a nutritious and low-calorie meal. To improve your health, Rujuta Diwekar diet plan emphasizes the importance of eating local and seasonal. Incorporating tuna and fresh vegetables in your diet can provide you with essential nutrients and keep you energized throughout the day.
Tuna salad’s calories can vary greatly depending on the ingredients included. A basic tuna salad made with canned tuna, mayonnaise, and celery can have approximately 200-250 calories per serving. However, adding additional ingredients such as sweet relish, hard-boiled eggs, or cheese can significantly increase the calorie content of the dish.
Using low-fat mayo and incorporating more vegetables such as carrots and peppers can help keep the calorie count low while adding flavor and nutrition. Similarly, using tuna packed in water instead of oil can also reduce the overall calorie count.
It’s important to note that while tuna salad can be a healthy option when made with nutritious ingredients and consumed in moderation, consuming an excessive amount can lead to high calorie intake and potential weight gain. Therefore, it’s recommended to check the label of pre-made tuna salad products and to control portion sizes when preparing homemade versions.
In conclusion, the calorie count of tuna salad can vary greatly depending on the ingredients used, making it important to choose nutrient-dense options and consume in moderation.
Avocado And Cilantro-Lime Dressing
Avocado and cilantro-lime dressing is a flavorful dressing that goes well with different types of salads, including tuna salad. One serving of avocado and cilantro-lime dressing, about 2 tablespoons, contains around 70 calories.
To make tuna salad with avocado and cilantro-lime dressing, start by preparing the tuna salad mixture. Tuna fish is generally low in calories with approximately 90 calories per 3 ounces serving. Other ingredients commonly used in tuna salad such as celery, onion, and lettuce do not contribute significantly to the calorie count. When added with the dressing, however, the calorie count can go up.
Using the avocado and cilantro-lime dressing as a condiment for a tuna salad adds flavor and nutrition without significantly increasing the calorie count. The dressing is also rich in healthy fats and contains a good amount of fiber, vitamins, and minerals.
Overall, tuna salad with avocado and cilantro-lime dressing is a tasty and healthy meal option that can fit into a calorie-controlled diet.
Tuna salad calories can vary greatly depending on the ingredients used. A basic tuna salad made with canned tuna, mayonnaise, and celery can have approximately 230 calories per 1/2 cup serving. However, additional ingredients such as hard-boiled eggs, cheese, or avocado can increase the calorie count significantly.
It is important to pay attention to the serving size and portion control when consuming tuna salad, as large servings can lead to excess calorie consumption. Furthermore, using reduced-fat mayonnaise or plain Greek yogurt as a substitution for regular mayonnaise can decrease the calorie count of the salad.
For optimal health, it is important to balance macronutrients through a whole food diet. Although tuna salad can be high in protein, it is also typically high in fat due to the mayonnaise content. Including a variety of whole foods such as vegetables, fruits, whole grains, and legumes can help to balance the macronutrient intake and provide essential vitamins and minerals for overall health.
Cucumber And Tomato Salad
A cucumber and tomato salad can be a nutritious low-calorie addition to tuna salad. Cucumbers and tomatoes are both vegetables that are high in water content and low in calories. One cup of sliced cucumber contains only 16 calories, while one cup of cherry tomatoes contains just 27 calories. These two vegetables will add flavor and bulk to a tuna salad without significantly increasing its calorie count.
To make a cucumber and tomato salad, simply combine sliced cucumbers and halved cherry tomatoes in a bowl. Season with salt, pepper, and a drizzle of olive oil if desired. This salad can be enjoyed as a side dish or added to a tuna salad for extra fiber, vitamins, and minerals.
Opting for a cucumber and tomato salad instead of other higher calorie ingredients like cheese or croutons in a tuna salad can help keep the overall calorie count low. One cup of tuna salad contains around 400 calories, but adding a cup of cucumber and tomato salad will only add around 40 calories.
In conclusion, adding a cucumber and tomato salad to a tuna salad can be a delicious and healthy way to add extra nutrients without adding too many calories.
Tuna salad is a popular dish that usually contains high calorie ingredients such as mayonnaise and oil. A typical serving of tuna salad contains around 300-400 calories, which makes it a decent meal for someone who is trying to maintain their weight or gain weight. However, if someone is trying to lose weight, they need to be careful about the number of calories they consume from tuna salad.
To reduce the calories in tuna salad, one can replace mayonnaise with low-fat alternatives such as Greek yogurt or light mayo. Another way to lower the calorie count is to add fresh vegetables such as spinach, cucumber, and carrots to the salad. These ingredients will provide more nutrition without adding extra calories.
Portion control is also important when it comes to consuming tuna salad. A serving of tuna salad should not be more than one cup. Additionally, if someone is watching their calorie intake, they should avoid eating tuna salad as a side dish with high-calorie foods like French fries or fatty meats.
In conclusion, tuna salad can be a healthy and filling meal option if prepared carefully. By making some simple ingredient swaps and controlling portion sizes, one can easily enjoy a flavorful and nutritious tuna salad without consuming excess calories.
Classic With Hard-Boiled Eggs
A classic tuna salad recipe typically includes tuna, mayonnaise, celery, and onion. However, a common variation of the classic tuna salad recipe is with hard-boiled eggs. Hard-boiled eggs provide a rich source of protein and add a unique texture and flavor to the salad.
One large hard-boiled egg contains approximately 78 calories, which is a modest addition to the overall calorie count of the tuna salad. The calories in tuna salad can vary depending on the ingredients and the serving size. However, a typical 1/2-cup serving of tuna salad prepared with light mayonnaise contains around 150 calories.
To further reduce the calorie count of the classic tuna salad with hard-boiled eggs, you can use low-fat mayonnaise or Greek yogurt as a substitute for the regular mayonnaise. Additionally, you can add more vegetables such as chopped carrot, cucumber, and bell pepper to the salad to boost its nutritional value and add more flavor.
In summary, the classic tuna salad with hard-boiled eggs is a delicious variation of the traditional recipe. It is a great source of protein and can be a part of a healthy and balanced diet when consumed in moderation.
Tuna salad calories can vary depending on the ingredients used. A basic tuna salad recipe typically includes canned tuna, mayonnaise, and celery. One serving of this type of tuna salad, which is about 3.5 ounces or 100 grams, can have around 200 calories.
However, the amount of mayonnaise used in the recipe can significantly increase the calorie count. Two tablespoons of regular mayonnaise can add around 200 extra calories to the salad. Therefore, using a lighter version of mayonnaise, or replacing it altogether with Greek yogurt or avocado can considerably decrease the calorie count.
Similarly, adding more vegetables to the salad, such as cucumbers, peppers, and tomatoes, can reduce the calorie count while increasing its nutritional value. Moreover, using whole-grain bread or crackers instead of white bread or chips can also help cut down on calories.
It is essential to read nutrition labels carefully when buying canned tuna as some brands may contain more calories than others. Tuna packed in oil has more calories than tuna packed in water. Moreover, some canned tuna has added salt, sugar, or other preservatives that can increase the calorie count.
In conclusion, tuna salad calories can vary based on ingredients used, and making healthier choices when preparing this dish can reduce its calorie count while maintaining its taste and nutritional value.
Protein-Packed Quinoa And Tuna
Protein-packed quinoa and tuna make a healthy and filling tuna salad option. One cup of cooked quinoa contains about 8 grams of protein, while a 3-ounce serving of canned tuna provides about 20 grams of protein. Combining these two ingredients creates a nutrient-dense meal that can help keep you feeling full and satisfied.
In terms of calories, one cup of cooked quinoa contains approximately 222 calories, while a 3-ounce serving of canned tuna contains about 100 calories. Adding in vegetables, such as celery, onion, and bell pepper, can increase the volume and nutritional value of the salad without adding many additional calories.
For a healthy and satisfying meal, try mixing cooked quinoa, canned tuna, veggies, and a Greek yogurt-based dressing for added protein and flavor. This tuna salad recipe can be a great option for those looking to increase their protein intake while keeping their calorie count in check.
Tuna salad is a popular dish that can be prepared in various ways. The calorie count of tuna salad varies depending on the ingredients used. A basic tuna salad made with canned tuna, mayonnaise, and celery contains around 250-300 calories per 1 cup serving. Adding other ingredients such as eggs, cheese, or avocado can significantly increase the calorie count.
Using low-fat mayonnaise or Greek yogurt instead of regular mayonnaise can significantly reduce the calorie count of tuna salad. A 1-cup serving of tuna salad made with low-fat mayonnaise contains around 150-200 calories.
When preparing tuna salad, it is important to be mindful of portion sizes. Eating large servings of tuna salad can quickly add up in calories, leading to weight gain. To avoid this, it is recommended to measure out serving sizes and limit the number of servings consumed.
It is also important to pay attention to the types of tuna used in the salad. Some types of tuna, such as albacore or bluefin, have higher levels of mercury, which can be harmful in large quantities. Choosing skipjack or canned light tuna can reduce the risk of consuming too much mercury.
Overall, tuna salad can be a nutritious and low-calorie meal option when prepared with the right ingredients and portioned correctly.
Tuna Salad Stuffed Tomatoes
Tuna salad stuffed tomatoes are a popular dish among health-conscious individuals who are looking for a nutritious yet low-calorie meal. A 100-gram serving of tuna salad contains approximately 179 calories, while a medium-sized tomato contains only 22 calories. Therefore, by stuffing the tomato with tuna salad, you can enjoy a filling and delicious meal without consuming too many calories.
To prepare tuna salad stuffed tomatoes, you need to mix tuna with chopped onions, celery, and mayonnaise. You can also add some seasonings like salt and pepper according to your taste. Once the tuna salad is ready, scoop out the seeds from a medium-sized tomato and stuff it with the salad.
Apart from being low in calories, tuna salad is also high in protein, making it an ideal meal for those who want to stay fit and healthy. The tuna fish contains essential amino acids that facilitate muscle growth and repair. Additionally, it is also rich in omega-3 fatty acids that promote heart health and reduce inflammation.
In conclusion, tuna salad stuffed tomatoes are a delicious, filling, and nutritious meal that is low in calories and high in protein. Therefore, they are an excellent option for those who want to maintain a healthy diet without sacrificing taste.
Tuna salad can be a healthy and low-calorie meal option, but it can also be high in calories depending on the ingredients and preparation method. A typical tuna salad recipe includes canned tuna, mayonnaise, celery, and sometimes onions, pickles, or herbs. The calories in tuna salad depend on the amounts of each ingredient used, as well as the type of mayonnaise and additional toppings.
Canned tuna is a good source of protein and omega-3 fatty acids, but it also contains some fat and calories. A 3-ounce serving of canned tuna packed in water has around 100 calories, while the same amount of tuna packed in oil has around 170 calories. Mayonnaise, which is often used as a dressing for tuna salad, is high in fat and calories. Two tablespoons of regular mayonnaise have about 180 calories, while reduced-fat or light versions have fewer calories.
To keep tuna salad calories low, it’s important to use canned tuna packed in water, drain any excess liquid, and use a small amount of mayonnaise or a healthier alternative such as Greek yogurt or avocado. Adding fresh vegetables and herbs to tuna salad can also boost the nutrition and flavor without adding many calories. Overall, tuna salad can be a tasty and satisfying meal that fits into a healthy diet with a little bit of planning and attention to the ingredients.
Asian-Inspired With Sesame Dressing
Asian-inspired tuna salad with sesame dressing is a healthy and delicious meal that many people enjoy. Tuna is a great source of protein, while the sesame dressing adds flavor and healthy fats to the dish. A typical serving of this tuna salad contains around 300-400 calories.
The key to keeping this meal healthy is in the portion size and ingredient choices. To make the sesame dressing, use a small amount of oil and sesame seeds and avoid any added sugar. Toss the tuna with fresh vegetables such as spinach, bell peppers, carrots, and green onions for added nutrition and color.
A serving of this Asian-inspired tuna salad, with sesame dressing and veggies, contains about 25-30 grams of protein, which is essential for building and repairing muscle tissue. The healthy fats from the sesame dressing can help to reduce inflammation in the body, while also providing energy.
Overall, this Asian-inspired tuna salad with sesame dressing is a healthy and satisfying meal option that can help you meet your fitness goals. To keep the calorie count in check, be mindful of your portion sizes and use fresh, healthy ingredients.
As per the USDA nutrition database, a 100-gram serving of tuna salad contains around 135 calories. However, the actual calorie content of a tuna salad can vary based on its ingredients and serving size.
Mayonnaise, which is commonly used to make tuna salad, is high in calories, with approximately 680 calories in a 100-gram serving. Other high-calorie ingredients that are often added to tuna salad include cheese, bacon bits, and croutons. Additionally, if the tuna salad is served on bread, the calorie count can further increase.
To reduce the calorie content of tuna salad, one can use lighter alternatives to mayonnaise, such as Greek yogurt or avocado, or reduce the amount of mayonnaise used. Including more vegetables, such as cucumber, celery, or peppers, can also add to the nutritional profile of the salad while keeping the calorie count low.
It is also essential to watch the serving size when consuming tuna salad. A standard serving size is around one cup, but it may vary based on the recipe. It is best to measure the serving size using measuring cups or a food scale to ensure that the calorie count is accurate.
In conclusion, while tuna salad can be a healthy and satisfying meal, it is crucial to be mindful of the ingredients used and the serving size to keep the calorie count in check.
Lemon And Dill Potato Salad
A traditional potato salad usually involves a lot of mayonnaise, which can significantly increase the calorie count. However, lemon and dill potato salad is a healthier alternative that is both refreshing and light. The dish typically contains boiled potatoes, lemon juice, dill, salt, and pepper. It can be garnished with chopped scallions or red onion for added flavor.
Tuna salad is another popular dish that often contains high levels of calories due to the mayonnaise used to bind the ingredients. However, adding lemon and dill potato salad to the mix can help reduce the overall calorie count of the meal while still adding flavor and texture. To make this salad, tuna can be mixed with the potato salad and served on a bed of lettuce or as a sandwich filling.
When it comes to calorie counting, it’s essential to be mindful of portion sizes. One serving of lemon and dill potato salad can range from 100 to 150 calories depending on the size and quantity of potatoes used. Tuna salad typically ranges from 300 to 400 calories per serving, depending on the amount of mayonnaise and additional ingredients used. By combining smaller portions of each, you can keep the calorie count of your meal in check while still enjoying the flavors of both dishes.
Tuna salad is a popular food item that is made from canned tuna and mixed with a variety of ingredients such as mayonnaise, celery, onions, and herbs. However, when it comes to the calories in tuna salad, it can vary greatly depending on how it is made.
One serving of tuna salad (approximately 1/2 cup) can contain anywhere from 150 to 500 calories, depending on the ingredients used. The main factor in the calorie content of tuna salad is the amount of mayonnaise used. A typical tuna salad recipe calls for about 1/4 to 1/2 cup of mayo, which can add up to 400 or more calories per serving.
Other factors that can affect the calorie count of tuna salad include the type of tuna used (such as light vs. albacore), as well as any additional ingredients like nuts or dried fruit.
If you are concerned about the calorie content of your tuna salad, there are a few things you can do to make it more healthy. You can use a lower calorie substitute for mayonnaise, like Greek yogurt or hummus. You can also add more vegetables and reduce the amount of tuna in the recipe.
Overall, while tuna salad can be a healthy and delicious meal option, it is important to be mindful of the ingredients used and portion sizes to keep the calorie count in check.
Mediterranean With Olives And Artichokes
Mediterranean tuna salad with olives and artichokes is a healthy and flavorful meal that can be a great addition to your diet. One serving of this delicious salad contains around 170 calories. The primary source of calories in this dish comes from the tuna, which is a lean protein, providing 60-80 calories per 3.5 ounces, depending on how it is canned. The olives and artichokes are low in calories and high in fiber, making them an excellent addition to any healthy diet. They are also a great source of healthy fat and contain essential vitamins and minerals.
Additional ingredients, such as lettuce, tomato, and cucumber, can further increase the fiber content and add more flavor and texture to the salad. Dressing your Mediterranean tuna salad with a drizzle of olive oil and a splash of lemon juice will provide a healthy dose of fat and flavor without adding too many calories.
Overall, Mediterranean tuna salad with olives and artichokes is a low-calorie meal that provides a great combination of essential nutrients, healthy fats, and lean protein. This salad can be a great option for those who are trying to lose or maintain their weight while still enjoying a delicious and nutritious meal.
Tuna salad is a popular dish that is often consumed as a healthy lunch or snack option. However, the calorie content of tuna salad can vary greatly depending on the ingredients used to prepare it.
The main ingredient in tuna salad, tuna fish, is low in calories and high in protein. However, the calorie count can increase significantly when other ingredients are added such as mayonnaise, celery, onions, and other vegetables. Additionally, the type of mayonnaise used also contributes to the total number of calories.
Generally, a typical serving of tuna salad contains between 200 to 300 calories, depending on the serving size and the ingredients used. To reduce the calorie count of tuna salad, a person could opt for low-fat mayonnaise, use fresh vegetables and herbs to add flavor, and limit the amount of mayonnaise used.
Overall, tuna salad can be a healthy and nutritious meal option if prepared with the right ingredients and in moderation. It is important to pay attention to the calorie count and serving size to ensure that it fits within a person’s overall daily calorie intake.
Final scene
In conclusion, tuna salad can be a healthy and nutritious option for those looking to maintain a balanced diet, as long as certain considerations are taken. The calorie content of tuna salad can vary greatly depending on the ingredients used, so it’s important to be mindful of portion size and the use of high-calorie additions like mayonnaise. Opting for lower calorie options like Greek yogurt or a vinaigrette can make a significant difference in the overall calorie count. Additionally, choosing fresh, whole ingredients like leafy greens and vegetables can add essential vitamins and minerals to the dish. Finally, meal prepping and portioning out servings ahead of time can help to prevent overeating and ensure that you are consuming tuna salad in healthy and appropriate quantities.
Tuna salad is a favorite among many people for its versatility and convenience. It can be eaten alone or as a sandwich, and it’s easy to prepare with ingredients commonly found in most kitchens. However, the calorie content of tuna salad can vary greatly depending on the ingredients used. Eating too many calories can lead to weight gain, and an unhealthy diet can increase the risk of chronic diseases such as diabetes, heart disease, and stroke.
To make tuna salad more nutritious, consider using Greek yogurt instead of mayonnaise. Greek yogurt is lower in calories and fat than mayonnaise and provides a creamy texture. Another alternative is to make a vinaigrette dressing with olive oil, vinegar, and herbs or spices. This option is also lower in calories than mayonnaise and can add a lot of flavor to the dish.
Adding fresh, whole ingredients like lettuce, spinach, tomatoes, and cucumbers can also add essential vitamins and minerals to the dish. These types of ingredients can help to increase fiber intake and make the dish more filling. Finally, portion control is essential. By measuring out servings ahead of time, you can ensure that you are consuming an appropriate amount of tuna salad that fits within your daily caloric needs.