Satisfying Tuna Salad - How Many Calories?

How much is in the bowl?

A 250 g portion of this tuna and vegetable salad with olive-oil dressing supplies 321 calories and 19.16 g protein. A smaller 150 g amount provides 193 calories. The source’s large 395 g portion has 508 calories, so weighing your bowl helps choose the relevant amount.

What goes into this recipe?

The vegetables are lettuce, dill, parsley, spring onion, cherry tomatoes and cucumber. The oil is drained from the canned tuna. Lemon juice, apple vinegar, olive oil, mustard and salt form the dressing, which is mixed with the vegetables before the fish is added. This version does not include avocado, corn or mayonnaise.

A can’s net weight may differ from the fish remaining after draining. When calculating your own recipe, use the label for your tuna and the amount actually added. Two medium cans do not establish a universal drained weight.

The net-versus-drained explanation for sunflower-oil tuna shows why the oil in a can is not the same measurement as drained fish. The salad source does not name a brand, so that branded panel was not used as its tuna ingredient value.

Draining the fish does not remove the dressing

Olive oil is added separately, even though the tuna is drained. The resulting 250 g salad contains 25.12 g fat. Dressing is already included in the table, so do not count it twice. If you use more or less oil in your own bowl, recalculate that recipe.

Bread served alongside adds carbohydrate and calories. The salad itself provides 5.13 g carbohydrate per 250 g; bread is an additional amount. The original name, meaning “filling tuna salad”, does not promise a particular duration of fullness or weight loss.

The light-tuna meal section also counts added oil separately. Choosing that product at home does not automatically reduce the salad dressing: if you keep the same dressing, its olive oil is still in the meal.

Source note: Diyetkolik’s named recipe gives a calculated 507.75 calories per 395 g. These are recipe estimates. Exact can weights, total sugars and a reliable saturated-fat value are unavailable; vitamin A reported in IU was not converted to RAE.