How many calories are in tuna fish salad with mayo?

Quick Answer

The number of calories in tuna fish salad with mayo depends on the specific ingredients and amounts used. On average, a 3.5 ounce (100 gram) serving of tuna salad made with canned tuna in water, mayonnaise and relish contains around 330 calories.

The main contributors of calories are the tuna and mayonnaise. Tuna packed in water provides around 116 calories per 3.5 ounces, while mayonnaise adds around 200 calories per quarter cup. Additional ingredients like relish, onion, celery or pickles add small amounts of calories.

So in summary, a typical serving of tuna salad contains 330-350 calories, based on using tuna in water, 2-3 tablespoons of mayonnaise, and small amounts of vegetables or relish. The exact calories can vary depending on the specific ingredients and portions used in the recipe.

Detailed Calorie Breakdown of Tuna Fish Salad Ingredients

Here is a more detailed look at the calorie counts for the most common ingredients found in tuna salad recipes:

Tuna (3.5 ounces, drained)

– Tuna canned in water: 116 calories
– Tuna canned in oil: 174 calories

Tuna provides high-quality protein and important nutrients like niacin, vitamin B12, selenium and omega-3 fatty acids. A 3.5 ounce drained serving contains around 20-25 grams of protein.

When tuna is canned in oil, it absorbs some of the oil, increasing the fat and calorie content. Tuna canned in water has the lowest amount of calories.

Mayonnaise (2 tablespoons)

– Regular mayo: 188 calories
– Light mayo: 45 calories
– Fat-free mayo: 15 calories

Mayonnaise is an emulsion of oil, egg yolk, vinegar or lemon juice and seasonings. It’s used in tuna salad to add moisture, creaminess and flavor.

Regular mayonnaise provides around 100 calories per tablespoon, while reduced fat and fat-free versions provide far fewer calories. Using a lower fat mayo is an easy way to lighten up the salad.

Relish (2 tablespoons)

– Sweet pickle relish: 20 calories
– Dill pickle relish: 15 calories

Relish adds tangy flavor, crunch and moisture to tuna salad. Sweet pickle relish is slightly higher in calories than dill types since it contains sugar. Two tablespoons of relish adds around 15-20 calories.

Onion (1/4 cup chopped)

– Raw onion: 16 calories
– Cooked onion: 19 calories

Onions add flavor, crunch and nutrients like vitamin C, vitamin B6 and manganese. A quarter cup of chopped raw or cooked onion adds around 15-20 calories to the salad.

Celery (1/4 cup chopped)

– Chopped celery: 5 calories

Celery stalks provide crunch and moisture with very minimal calories. Each 1/4 cup of chopped celery only contributes around 5 calories to the finished salad.

Eggs (1 large hardboiled egg)

– Hardboiled egg: 78 calories

Hard boiled eggs are sometimes added to tuna salad for extra protein. A large egg provides about 6 grams protein and 78 calories.

Pickles or olives (1-2 tablespoons)

– Chopped dill pickles: 5-10 calories
– Sliced black olives: 25 calories

A spoonful of chopped pickles or olives enhances flavor and crunch. Dill pickles add around 5 calories per tablespoon, while olives provide about 25 calories for 2 tablespoons.

Lemon Juice (1 tablespoon)

– Fresh lemon juice: 4 calories

Fresh lemon juice can provide brightness and flavor. One tablespoon contains only 4 calories.

Dijon Mustard (1 teaspoon)

– Dijon mustard: 5 calories

In small amounts, Dijon mustard can add tangy flavor. Each teaspoon provides around 5 calories.

Nutrition Facts for a Typical Serving of Tuna Salad

Here are the full nutrition facts for a serving of tuna salad made with the following typical ingredients:

– 3.5 ounces (100g) tuna canned in water, drained
– 2 tablespoons (30g) regular mayonnaise
– 1 tablespoon (12g) sweet pickle relish
– 1/4 cup (40g) chopped onion
– 1/4 cup (25g) chopped celery
– 1 tablespoon (15ml) lemon juice
– Salt and pepper to taste

Nutrient Amount
Calories 334
Total Fat 22 g
Saturated Fat 3 g
Trans Fat 0 g
Cholesterol 45 mg
Sodium 714 mg
Total Carbohydrate 12 g
Dietary Fiber 1 g
Sugar 4 g
Protein 25 g

As you can see, this serving provides 334 calories, 25g protein, 22g fat, 12g carbs and 45mg cholesterol. The main sources of calories are the tuna, mayonnaise and relish.

How to Reduce the Calories in Tuna Salad

Here are some easy tips for lightening up tuna salad:

– Use tuna canned in water instead of oil
– Choose reduced-fat, light or fat-free mayonnaise
– Use nonfat plain Greek yogurt instead of mayo
– Increase the amount of vegetables like celery, onions and pickles
– Use lemon juice and mustard instead of some mayo for flavor
– Add in beans, chickpeas or egg whites for extra protein and fiber
– Serve the salad over lettuce instead of bread to reduce carbs
– Flavor with herbs, spices, garlic and hot sauce instead of creamy dressings

Making these simple substitutions and increasing the non-fat ingredients can help reduce the calories in tuna salad significantly, often down to around 200-250 calories per serving.

How Many Calories in Tuna Salad Sandwiches

When tuna salad is served on bread or a bun, the total calorie count increases depending on the type and amount of bread:

– 2 slices whole wheat bread: 160 calories
– 1 whole wheat hamburger bun: 120 calories
– 2 slices sourdough bread: 160 calories
– 2 slices white bread: 140 calories
– 6-inch whole wheat wrap: 150 calories

So a tuna salad sandwich can provide 500-600 calories or more depending on the specific ingredients. For lower calorie options, serve it over a salad or use lettuce wraps instead of bread.

Calories in Tuna Salad from Common Restaurants and Chains

Here are the nutrition facts for tuna salad sold at some popular restaurants and fast food chains:

Panera Tuna Salad (3.5 oz serving)

– 380 calories
– 26g fat
– 390mg sodium

Subway Tuna Salad Sandwich (6-inch)

– 320 calories
– 5g fat
– 790mg sodium

Starbucks Tuna Salad Sandwich

– 370 calories
– 18g fat
– 760mg sodium

McDonald’s McTuna Sandwich

– 350 calories
– 15g fat
– 820mg sodium

As you can see, a single serving of tuna salad from a restaurant or food chain generally ranges from 300-400 calories. It’s often higher in fat and sodium than homemade versions.

Should You Eat Tuna Salad When Trying to Lose Weight?

Tuna salad can be part of a healthy weight loss diet when made with sensible portions and the right ingredients. Some tips:

– Stick to 3-4 ounces tuna per serving
– Use reduced fat mayo or yogurt instead of full fat
– Increase veggies like onion, celery, pickles for fiber and crunch
– Avoid adding extra oils or fatty dressings
– Serve over a salad instead of bread
– Drink water instead of sugary drinks like juice or soda

This provides a good balance of protein, nutrients and flavor to help manage hunger and calories.

It’s also beneficial to pair it with whole grains, healthy fats and produce as part of a balanced, low calorie meal plan for weight loss.

Healthy Tuna Salad Recipe (Under 300 Calories)

Here is a delicious and nutritious tuna salad recipe that comes in under 300 calories per serving:

Ingredients

– 3 (5 ounce) cans tuna in water, drained
– 1/4 cup nonfat Greek yogurt
– 1 tablespoon lemon juice
– 1/4 cup diced onion
– 1/2 cup diced celery
– 2 tablespoons chopped dill pickles
– 1 teaspoon Dijon mustard
– 1/4 teaspoon garlic powder
– Salt and pepper to taste

Directions

1. In a medium bowl, combine drained tuna, nonfat Greek yogurt, lemon juice, onion, celery, pickles, mustard, and garlic powder. Season with salt and pepper.

2. Mix until well combined.

3. Serve over lettuce leaves or whole grain toast.

Nutrition Facts

Amount per serving (about 1 cup):

– Calories: 262
– Total Fat: 4g
– Saturated Fat: 1g
– Cholesterol: 62mg
– Sodium: 358mg
– Carbohydrates: 8g
– Fiber: 1g
– Protein: 40g

This tuna salad provides the same great flavor while being lower in calories, fat and sodium. Enjoy it as a healthy lunch or light dinner.

Conclusion

Tuna salad made with canned tuna, mayonnaise and vegetables provides around 330-350 calories in a typical 3.5 ounce serving. The number of calories can vary based on the specific ingredients and amounts used.

Choosing tuna canned in water, reducing the amount of full-fat mayo, and increasing low-calorie ingredients like onions, celery, pickles and lemon juice can reduce the calories in tuna salad to 200-300 per serving.

Tuna salad can be part of a healthy weight loss diet when made with sensible portions. Pair it with whole grains, vegetables and healthy fats as part of a balanced meal plan. Limit high-carb and high-calorie ingredients like bread and creamy dressings to keep calories under control.

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