1 serving (204 grams) contains 408 calories, 13.6 grams of protein, 20.2 grams of fat, and 42.6 grams of carbohydrates.
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Nutrition Information
Calories |
408 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.2 g | 25% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 11.6 g | ||
| Cholesterol | 22.4 mg | 7% | |
| Sodium | 420.2 mg | 18% | |
| Total Carbohydrates | 42.6 g | 15% | |
| Dietary Fiber | 2.4 g | 8% | |
| Sugars | 3.2 g | ||
| protein | 13.6 g | 27% | |
| Vitamin D | 16.3 mcg | 81% | |
| Calcium | 20.4 mg | 1% | |
| Iron | 2.3 mg | 12% | |
| Potassium | 138.7 mg | 2% | |
* 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
Source of Calories
About Tuna pasta salad
Tuna pasta salad is a versatile dish commonly found in Mediterranean and Western cuisines. It is a mix of cooked pasta, canned tuna, fresh vegetables, and often a light dressing, like olive oil or yogurt-based sauces. Tuna is rich in high-quality protein and omega-3 fatty acids, while pasta provides carbohydrates for energy. Adding vegetables such as bell peppers, cherry tomatoes, and celery boosts the fiber and micronutrient content, including vitamins A and C. The dish is balanced and nutrient-dense, making it a popular option for a quick lunch or summer meal. Its nutritional profile includes healthy fats, essential minerals like potassium and selenium from tuna, and energy-providing carbs from pasta.
Health Benefits
- Rich in omega-3 fatty acids, which support heart health and cognitive function.
- Contains protein from tuna (approximately 19 grams per 3-ounce serving), which aids muscle maintenance and repair.
- Provides dietary fiber from vegetables, helping regulate digestion and improve gut health.
Dietary Considerations
Selection and Storage
Store tuna pasta salad in an airtight container in the refrigerator for up to 3 days. Add dressing right before serving to keep ingredients fresh and avoid sogginess.
Common Questions About Tuna pasta salad Nutrition
Is tuna pasta salad high in protein?
Tuna pasta salad can be a good source of protein due to the tuna, which contains about 20-25 grams of protein per 100 grams. However, the overall protein content will vary depending on the recipe. Adding more tuna, beans, or other protein-rich ingredients can boost the protein content further.
Can I eat tuna pasta salad on a keto diet?
Traditional tuna pasta salad is not keto-friendly because pasta is high in carbohydrates, often containing 30-40 grams of carbs per cup. To make it keto-compatible, you can replace the pasta with low-carb alternatives like zucchini noodles or cauliflower rice.
What are the health benefits and concerns of eating tuna pasta salad?
Tuna pasta salad provides a mix of nutrients, including protein, B vitamins (from tuna), and fiber (if whole-grain pasta and veggies are used). A health concern is the mayonnaise, which can be high in calories and fat. Additionally, tuna contains mercury, so moderation is advised, particularly for pregnant individuals or children.
What is the recommended portion size for tuna pasta salad?
A typical portion size is about 1 to 1.5 cups, which provides around 250-400 calories depending on the ingredients. To make it healthier, balance the portion with fresh vegetables and a lighter dressing if needed.
How does tuna pasta salad compare to chicken pasta salad?
Tuna pasta salad is generally lower in saturated fat compared to chicken pasta salad if made with skinless chicken. However, the flavor and nutrition will depend on other ingredients like the type of pasta and dressing. Tuna offers more omega-3 fatty acids, while chicken may be lower in sodium and mercury.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Tuna pasta salad DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
