Albacore tuna salad

Lunch

Item Rating: 71/100

1 serving (150 grams) contains 220 calories, 26.0 grams of protein, 10.0 grams of fat, and 3.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		352.0
% Daily Value*
Total Fat		16.0 g	20%
	Saturated Fat	3.2 g	16%
	Polyunsaturated Fat	0 g
Cholesterol		64.0 mg	21%
Sodium		640.0 mg	27%
Total Carbohydrates		4.8 g	1%
	Dietary Fiber	0 g	0%
	Sugars	1.6 g
protein		41.6 g	83%
Vitamin D		80.0 mcg	400%
Calcium		32.0 mg	2%
Iron		2.4 mg	13%
Potassium		480 mg	10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🥓 Keto friendly

🍯 Low sugar

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 144 cal (43.7%)

Protein: 166 cal (50.5%)

Carbs: 19 cal (5.8%)

About Albacore tuna salad

Albacore tuna salad is a dish commonly found in American and Mediterranean cuisines, made using albacore tuna, which is a mild-flavored fish, along with ingredients like mayonnaise, celery, onions, and sometimes herbs or lemon juice. Albacore tuna is an excellent source of lean protein, omega-3 fatty acids, and essential vitamins like B12 and D. A 3-ounce portion of canned albacore tuna provides about 20 grams of protein and is rich in selenium, which supports immune health. This dish is versatile and can be served on its own, atop greens, or as a sandwich filling, making it a nutritious meal option for those seeking a balance of protein and healthy fats.

Health Benefits

• Rich in omega-3 fatty acids, which support brain health and reduce inflammation.
• High in vitamin B12, essential for red blood cell formation and DNA synthesis.
• Provides selenium, an antioxidant that helps protect cells from oxidative damage.
• Contains lean protein, promoting muscle repair and overall satiety.
• Good source of vitamin D, important for bone health and immune function.

Dietary Considerations

Allergens: Contains fish, eggs (if mayonnaise is included)

Suitable for: Pescatarian, high-protein, low-carb

Not suitable for: Vegan, vegetarian (unless using plant-based alternatives), fish-free diets

Selection and Storage

Store prepared albacore tuna salad in an airtight container in the refrigerator for up to 3 days. Keep it chilled until ready to serve, and avoid leaving it at room temperature for more than 2 hours.

Common Questions About Albacore tuna salad Nutrition

Is Albacore Tuna Salad high in protein?

Yes, Albacore Tuna Salad is a high-protein dish. A typical serving (about 1 cup or 150 grams) contains approximately 22-25 grams of protein, which helps support muscle repair and growth.

Can I eat Albacore Tuna Salad on a keto diet?

Yes, Albacore Tuna Salad is compatible with a keto diet, especially if made with full-fat mayonnaise and minimal added sugars. It is low in carbs, typically containing around 2-4 grams per serving, depending on the recipe.

What are the health benefits or concerns of eating Albacore Tuna Salad?

Albacore Tuna Salad is rich in omega-3 fatty acids, which support heart and brain health. However, Albacore tuna can be higher in mercury compared to light tuna, so it's recommended to limit consumption to 1-2 servings per week for most people.

What is a recommended serving size for Albacore Tuna Salad?

A typical recommended serving size is about 1 cup (approximately 150 grams). This amount provides balanced nutrition without exceeding recommended levels of mercury intake.

How does Albacore Tuna Salad compare to Chicken Salad in nutrition?

Albacore Tuna Salad is generally lower in fat compared to Chicken Salad when prepared without heavy dressing. Tuna provides more omega-3 fatty acids, while chicken offers slightly higher levels of iron. Both are excellent sources of protein, but tuna may be preferable for heart health benefits.

Data Sources & Scientific References