Seared tuna salad

Lunch

Item Rating: 78/100

1 serving (200 grams) contains 250 calories, 25.0 grams of protein, 12.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		294.1
% Daily Value*
Total Fat		14.1 g	18%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		47.1 mg	15%
Sodium		470.6 mg	20%
Total Carbohydrates		11.8 g	4%
	Dietary Fiber	4.7 g	16%
	Sugars	3.5 g
protein		29.4 g	58%
Vitamin D		58.8 mcg	294%
Calcium		58.8 mg	4%
Iron		2.4 mg	13%
Potassium		470.6 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

🍯 Low sugar

🍞 Low carbs

Source of Calories

Fat: 126 cal (43.5%)

Protein: 117 cal (40.3%)

Carbs: 47 cal (16.2%)

About Seared tuna salad

Seared Tuna Salad is a refreshing dish that combines lightly seared tuna, often seasoned, with a variety of fresh greens, vegetables, and a tangy dressing. Originating from Western and Asian fusion cuisines, it is known for its light yet flavorful profile. Tuna is an excellent source of lean protein, omega-3 fatty acids, and essential vitamins like B12 and D. The accompanying vegetables, depending on the recipe, frequently include nutrient-rich options such as spinach or arugula, tomatoes, cucumbers, or avocados, which enhance the salad's fiber and micronutrient content. Low in carbohydrates and rich in heart-healthy fats, this salad is both delicious and nutritionally dense, making it a highly favored option for health-conscious individuals.

Health Benefits

• Rich in omega-3 fatty acids, which help reduce inflammation and support heart and brain health.
• A high-quality source of vitamin B12, crucial for red blood cell production and nervous system function.
• Provides lean protein that supports muscle repair and growth while being low in saturated fat.

Dietary Considerations

Allergens: Contains fish, soy (depending on the dressing), sesame (if used in seasoning)

Suitable for: Pescatarian, low-carb, mediterranean

Not suitable for: Vegetarian, vegan, those with fish allergies

Selection and Storage

Seared tuna should be consumed promptly or refrigerated and eaten within 1-2 days. Store the salad components and dressing separately to maintain freshness and prevent sogginess.

Common Questions About Seared tuna salad Nutrition

Is seared tuna salad high in protein?

Yes, seared tuna salad is high in protein due to the tuna. A 3-ounce serving of seared tuna provides approximately 20-25 grams of protein, making it an excellent choice for muscle repair and growth. Paired with vegetables, it also provides additional nutrients.

Can I eat seared tuna salad on a keto diet?

Yes, seared tuna salad is generally compatible with a keto diet. Tuna is a low-carb, high-protein food, and when paired with low-carb vegetables and a healthy fat-based dressing like olive oil, it fits well within keto macronutrient guidelines.

What are the health benefits and concerns of seared tuna salad?

Seared tuna salad is high in omega-3 fatty acids, supporting heart health and brain function. It is also rich in protein and vitamins like vitamin D and B-complex. However, tuna may contain mercury, so consumption should be moderate, especially for pregnant women and young children.

What is the recommended portion size for seared tuna salad?

A typical serving size for seared tuna in salad is about 3-4 ounces of tuna and 1-2 cups of mixed greens and vegetables. This provides a balanced meal with approximately 250-400 calories, depending on the dressing and additional toppings.

How does seared tuna salad compare to grilled chicken salad?

Seared tuna salad generally contains more omega-3 fatty acids compared to grilled chicken salad, which is beneficial for heart and brain health. Both are high in protein, but tuna offers slightly less saturated fat. Preference may depend on dietary goals and flavor preference.

Data Sources & Scientific References