🧪 Nutrition Facts
- Calories 220.1
- Total Fat 12.0 g
- Saturated Fat 2.0 g
- Cholesterol 50.0 mg
- Sodium 549.5 mg
- Potassium 210.6 mg
- Total Carbohydrate 12.0 g
- Dietary Fiber 0.0 g
- Sugars 1.0 g
- Protein 14.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 79.7 IU
- Vitamin E 0.0 mg
- Calcium 20.3 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 1.8 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
With 220.1 calories per serving (1 Serving (135.0g)), Tuna Salad with Vegetables & Mayonnaise is a moderately calorie-dense food worth tracking if you're managing your intake. The majority of its calories come from fat (12.0g, 50.9% of calories), including 2.0g of saturated fat. It contains 1.8mg of iron (10% DV), which plays a key role in oxygen transport and energy metabolism.
📝 Ingredients
Light Tuna, Vegetable Mixture (corn, Carrot, Peas, Morron Pepper), Vegetable Broth (water and Pea Fiber), Mayonnaise, Salt, Vinegar, Onion, Garlic, Pepper.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Tuna Salad with Vegetables & Mayonnaise. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Tuna Salad with Vegetables & Mayonnaise — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Tuna Salad with Vegetables & Mayonnaise contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 220.1 kcal | 11% |
| Total Fat | 12.0 g | 15% |
| Saturated Fat | 2.0 g | 10% |
| Cholesterol | 50.0 mg | 17% |
| Sodium | 549.5 mg | 24% |
| Total Carbohydrate | 12.0 g | 4% |
| Total Sugars | 1.0 g | 2% |
| Protein | 14.0 g | 28% |
| Vitamin D | 79.7 IU | 10% |
| Calcium | 20.3 mg | 2% |
| Iron | 1.8 mg | 10% |
| Potassium | 210.6 mg | 4% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Tuna Salad with Vegetables & Mayonnaise accounts for 11% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 50.9% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 220.1 calories in Tuna Salad with Vegetables & Mayonnaise? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 16.6 min |
| Walking: 17 minutes per mile | 38.0 min |
| Cycling (Low Intensity) | 24.1 min |
| HIIT | 20.4 min |
| MMA | 17.1 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Tuna Salad with Vegetables & Mayonnaise
Is Tuna Salad with Vegetables & Mayonnaise good for weight loss?
With 220 calories and 14g of protein per serving, this tuna salad can support weight loss when portion-controlled. The protein content helps keep you feeling full, though the mayonnaise adds fat calories that you'll want to account for in your daily intake.
Is Tuna Salad with Vegetables & Mayonnaise good for muscle building?
Tuna is an excellent source of lean protein, delivering 14g per serving, which is important for muscle repair and growth. The modest carbohydrate content (12g) provides some energy for workouts, though you may want additional carbs for more intense training.
Is Tuna Salad with Vegetables & Mayonnaise heart-healthy?
The saturated fat is quite low at 2g, and cholesterol at 50mg is moderate, which are both favorable for heart health. Including vegetables in this salad adds fiber and nutrients, though the mayonnaise does introduce some less heart-healthy fat.
How does Tuna Salad with Vegetables & Mayonnaise fit a low-sodium diet?
At 549mg of sodium per serving, this dish exceeds one-third of the typical daily limit for a low-sodium diet (1,500mg), making it a higher-sodium choice. If you're managing salt intake, you might consider a lighter dressing or requesting less added salt.
What should I watch out for with Tuna Salad with Vegetables & Mayonnaise?
The mayonnaise contributes most of the 12g of fat and adds calories without much nutritional benefit. While not excessively high, the 549mg of sodium is worth noting if you monitor salt intake throughout the day.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
