Salad with canned tuna calories. tuna calories

Ease of preparation and nutritional value make this salad an ideal lunch option for those who care about proper nutrition and prepare their own office lunch. In addition, lettuce contains more protein than a small steak.

This delicious tuna salad takes just a few minutes and seven ingredients that you can find in any supermarket. These are tuna, lettuce, tomatoes, sweet peppers, pine nuts, rye bread and olive oil.

1. Canned tuna

Use tuna in its own juice, dressing it with a tablespoon of olive oil yourself. It will turn out both tastier and healthier - you never know what oil could be used for canning.

How many: half a can - 100 g.
Compound: proteins - 25 g, carbohydrates - 0 g, fats - 10 g, calorie content - 180 kcal.
2. Sweet pepper

Despite the fact that sweet peppers contain quite a lot of vitamin C and help the body fight free radicals, they are called sweet for a reason. It contains quite a lot of carbohydrates and sugar.

How many: one small pepper - 100 g.
Compound: proteins - 1 g, carbohydrates - 7 g, fats - 0 g, calorie content - 28 kcal.
3. Lettuce

The most delicious tuna salad will come from the ready-made Vita Mix, which consists of frisse lettuce leaves, spinach, small pieces of carrots and beets. But, in principle, you can use any other salad.

How many: a third of the package, about two handfuls - 150 g.
Compound: proteins - 2g, carbohydrates - 3g, fats - 0g, calorie content - 25 kcal.
4. Cherry tomatoes

Tomatoes will make the salad more juicy, in addition, they contain vitamins A, C and. You can use either a few cherry tomatoes or half a regular tomato, after chopping it.

How many: 5 small tomatoes - 85 g.
Compound: proteins - 1 g, carbohydrates - 4 g, fats - 0 g, calorie content -20 kcal.
5. Pine nuts

Even a small serving of pine nuts contains a daily amount of zinc, which is very important for testosterone production. In addition, nuts are rich in fat-soluble vitamins E.

How many: a small handful - 15 g.
Compound: proteins - 2 g, carbohydrates - 3 g, fats - 10 g, calorie content - 120 kcal.
6. Rye bread

Firstly, some nutritionists believe that a person really likes crunchy food, and you will be pleased to crunch, and secondly, a couple of rye crisps contains quite a lot.

How many: two crackers - 10 g.
Compound: proteins - 2 g, carbohydrates - 8 g, fats - 0 g, calorie content - 40 kcal.

tuna salad calories

Remember that if you add mayonnaise sauces and dressings, as well as cheese, to a salad with tuna, you will make the salad much more high-calorie, and it will not be entirely appropriate to talk about its benefits. In addition, nutritionists believe that mayonnaise is frankly harmful.

If you stick to the ingredients listed above, then the calorie content of the salad will be 413 kcal. In addition, you get as much as 33 grams of protein - an essential element for building muscles.

***

In order to prepare a delicious salad with tuna, you do not need to have a culinary talent at all - you just need to open a jar and chop the tomatoes. But remember that mayonnaise dressings and cheese significantly increase the calorie content of any salad.

One of the simplest and most healthy salads for those who follow their figure or want to gain muscle is tuna salad. All about how to cook it properly.

tuna salad recipe

This delicious tuna salad takes just a few minutes and seven ingredients that you can find in any supermarket. These are tuna, lettuce, tomatoes, sweet peppers, pine nuts, rye bread and olive oil.

1. Canned tuna

Use tuna in its own juice, dressing it with a tablespoon of olive oil yourself. It will turn out both tastier and healthier - you never know what oil could be used for canning.

How many: half a can - 100 g.
Compound: proteins - 25 g, carbohydrates - 0 g, fats - 10 g, calorie content - 180 kcal.
2. Sweet pepper

Despite the fact that sweet peppers contain quite a lot of vitamin C and help the body fight free radicals, they are called sweet for a reason. It contains quite a lot of carbohydrates and sugar.

How many: one small pepper - 100 g.
Compound: proteins - 1 g, carbohydrates - 7 g, fats - 0 g, calorie content - 28 kcal.
3. Lettuce

How many: a third of the package, about two handfuls - 150 g.
Compound: proteins - 2g, carbohydrates - 3g, fats - 0g, calorie content - 25 kcal.
4. Cherry tomatoes

Tomatoes will make the salad more juicy, in addition, they contain vitamins A, C and iron. You can use either a few cherry tomatoes or half a regular tomato, after chopping it.

How many: 5 small tomatoes - 85 g.
Compound: proteins - 1 g, carbohydrates - 4 g, fats - 0 g, calorie content -20 kcal.
5. Pine nuts

Even a small serving of pine nuts contains a daily amount of zinc, which is very important for testosterone production. In addition, nuts are rich in healthy fats and fat-soluble vitamins E.

How many: a small handful - 15 g.
Compound: proteins - 2 g, carbohydrates - 3 g, fats - 10 g, calorie content - 120 kcal.
6. Rye bread

Firstly, some nutritionists believe that a person really likes crunchy food, and you will be pleased to crunch, and secondly, a couple of rye crisps contain quite a lot of fiber that is good for digestion.

How many: two crackers - 10 g.
Compound: proteins - 2 g, carbohydrates - 8 g, fats - 0 g, calorie content - 40 kcal.

tuna salad calories

If you stick to the ingredients listed above, then the calorie content of the salad will be 413 kcal. In addition, you get as much as 33 grams of protein - an essential element for building muscles.

Tuna is a large fish of the mackerel family, which has excellent taste and many useful properties. Culinaries around the world call this fish "sea veal". The meat of yellowfin, bluefin, longfin and striped tuna is most valued.

From this article you will learn about the calorie content of tuna, its beneficial and dietary properties, as well as contraindications to its use.

Useful properties of tuna

Tuna has the following beneficial properties:

its regular use helps to strengthen the immune system;
significantly reduces the risk of oncology;
has a beneficial effect on the cardiovascular system, normalizes blood pressure, lowers cholesterol, protects against heart and vascular diseases;
promotes increased brain activity;
strengthens the nervous system;
lowers blood sugar levels;
favorably affects the gastrointestinal tract;
regular consumption of fish helps to reduce pain in arthrosis and arthritis;
fish is rich in protein, so sports people are recommended to include it in their diet;
helps to reduce the manifestation of various allergic reactions;
prevents premature aging of the body.

The calorie content is:

The calorie content of tuna in its pure form can be 100-150 kcal.
The calorie content of tuna in its own juice is 100.43 kcal per 100 g of product.
Calorie content of canned tuna - 105.77 kcal.
Tuna in olive oil - 193.20 kcal.
Tuna in vegetable oil - 190 kcal.
Calorie content of canned salad tuna - 88.20 kcal.

Contraindications to the use of tuna

Tuna should not be eaten with individual intolerance. It is also not recommended to eat tuna meat for pregnant women, breastfeeding women, small children, as it may contain an increased amount of mercury. Do not eat this fish for those who have kidney failure.

tuna salad recipe calories

This salad is incredibly healthy. It contains both carbohydrates, and protein, and many useful trace elements. If you don't want to make the dressing, add natural yogurt or olive oil to the salad. It will turn out just as delicious.

The calorie content of tuna salad is 102.8 kcal per 100 g of product.

Salad Ingredients:

2 tomatoes;
2 eggs;
200 g of green beans;
100 g lettuce leaves;
2 pcs. potatoes;
200 g canned tuna;
100 g olives;
salt and pepper to taste.

Dressing Ingredients:

2 tbsp. l. white wine vinegar;
2 cloves of garlic;
5 st. l. olive oil;
salt and pepper to taste.

Cooking:

Wash the tomatoes, cut into large slices.
Wash the green beans, put in boiling water and cook for 6-7 minutes. Don't forget to add salt to the water. Then drain the liquid.
Boil the potatoes, after cooling, cut them into cubes.
Boil eggs, peel, cut.
Wash lettuce, pat dry and coarsely chop with your hands.
Mash the fish with a fork, remove large bones.
Put lettuce leaves, potatoes, tomatoes, beans and fish in a salad bowl. Add salt and pepper to taste, mix thoroughly.
Next, prepare the dressing: peel the garlic, finely chop.
Pour olive oil into a frying pan, heat it up, put garlic in it and fry a little over low heat (2-3 minutes). Cool the resulting garlic oil, add pepper, salt, 3 tbsp. l. olive oil, 1.5-2 tbsp. l. wine vinegar and mix well.
Drizzle chilled dressing over salad and garnish with olives and egg wedges.

Hello dear readers.

For good nutrition, we need not only energy calories . Vitamins, trace elements, fats, acids play an important role in proper metabolism.

You can't list everything. I would like to choose for myself such a style of nutrition, when the best ingredients are collected in each dish.

One such valuable healthy food is tuna. And one of the best dishes for harmony, I think is a diet salad with tuna.

Why is tuna often used in salad recipes for weight loss.

Sea veal, namely the so-called tuna meat, contains about 130 kcal / 100g. The numbers are very approximate, as they depend on the time of the catch, the size of the particular fish and the part of the carcass that you use in the dish.

But tuna is held in high esteem not for its low calorie content, but for the presence in fish of micro- and macroelements, iodine, potassium, iron, manganese, selenium, organic vitamins of groups B, C, E, D.

Perhaps the highest value of tuna is in its high protein content, and of course Omega-3 and Omega-6 fatty acids, which are stored even inTo canned.

canned tuna in own juice contain 88-96 kcal per 100 grams. If the filling is oil, then calories more: 190-230 kcal per 100 grams.

The exact value can be read on the packaging. The numbers vary, as the fish are caught in different seas and the way the canned food is produced is also not standardized.

The composition of the BJU of this type of fish from the mackerel family is interesting. There are no carbohydrates in it at all: B-59%, F-38%, U-0%.

Of course, you can object to me that salmon has the same BJU composition and calorie value in a fresh product. But listen, have you ever heard of tuna farmed?

No! Catching tuna is a great success and hard work. That is why it costs much more than salmon grown on a farm with the help of animal feed.

And for its unique composition of usefulness, tuna is the leader among the ingredients of low-calorie salads.

How to make a healthy tuna salad.

Any salad can be made dietary if you apply a little imagination and the look of a nutritionist. Let's look at recipes fish salads in your cookbook or online.

In salads with canned fish, most often, fatty mayonnaise sauce is used. Some layered salads include boiled rice or potatoes, which also increase the calorie content. By changing only these two points, you can get a diet salad with the same name.

Change oily dressing to light.

An excellent filling is made from olive oil with the addition of lemon juice, dry or fresh aromatic herbs. Optionally, you can add sesame or flaxseed, pine nuts.

The dressing is well refreshed by the addition of such exotic products for us as capers and anchovies. To make the dressing taste close to the usual mayonnaise, you can add a teaspoon of ready-made mustard. Mix everything or beat with a blender.

Improve the composition of the salad.

If in the usual prescription salad uses white rice, it is better to replace it with a more healthy brown (brown) or black. After the rice has been boiled, you can rinse it from excess starch.

When potatoes are used in a salad, try replacing them with lighter carbohydrate ingredients such as green peas, corn, and beans.

A versatile substitute for rice and potatoes for fish salad would be to add fresh herbs of any kind.

List of ingredients that pair well with and between tuna

I suggest you consider a set of ingredients that go great with tuna and other canned fish.

Using fresh tuna, fried or lightly salted, as well as other fish in a dish, will give you new tastes and new salads.

Approximately half of the salad bowlshould be lettuce leaves. It could be Chinese (Beijing) cabbage. arugula, chard (beetroot leaves), lettuce, iceberg lettuce, spinach.

One third of the salad bowl(about 1/2 the weight of the dish) - tuna and vegetables (fruits), plus something from carbohydrates. Such ingredients can be an apple, cucumber, cherry tomatoes, bell peppers, radishes, carrots, green peas, corn, green beans, eggs (chicken or quail), avocado.
Remaining salad bowl- These are bright flavor components. Anchovies, capers, olives, olives, lemon, grapefruit, celery, cilantro, parsley, basil, blue or white onions, leeks, green onions.

Try to make dressings from olive or other vegetable oil. Add some salt or soy sauce, lemon juice.

Canned juice can be used tuna. If you prepared the tuna fish yourself, then after frying, you can use the juice that stood out when the fish cooled.

Choose what you like.
Cut the way you want.
Make a dressing and “Voila!”.
A mind-blowing low-calorie salad is ready.

In the meantime, you have prepared your newest diet salad, I will tell you about the traditional ones.

Famous Tuna Salad Recipes

The two most famous tuna salads can be called dietary at a stretch. The first is Caesar. It uses crackers (croutons) and fatty dressing.

Caesar, in addition to fatty dressing, incorporates hard cheese. Calorie content - this dish is about 300 kcal. per serving. Approximately 120 kcal / 100 g.

The second is Nicoise salad.

He also has a high calories due to the inclusion of boiled potatoes and boiled eggs in its composition. Nicoise salad dressing less high-calorie , but capers and anchovies add extra saltiness to the salad.

This means that they will retain fluid in your body for a long time.

However, not to try such dishes would be unfair to their worldwide fame. Just keep yourself in control, in the sense of eating a little, slowly enjoying.

Caesar with tuna

Caesar salad ingredients:

Canned tuna - small jar (85 g).
Lettuce (Iceberg or Romaine) - 250 g
Cheese "Parmesan" (or any hard) - 30 g
Chicken egg - 2 pcs
Tomato (cherry) - 6 pcs
Toast bread (white, stale) - 2-3 slices.

For the Caesar sauce:

Olive oil - 50 grams;
Lemon - 50 grams;
Garlic - 1 clove
Sauce "Worchester" - 6 ml.;
Raw egg - ½ pc.
Add salt to taste.

For Caesar salad, you need to make large cubes of white bread without a crust and dry them in the oven. The original bread is fried in olive oil until crispy.

Thus, even at this stage, we reduce the calorie content of the dish by refusing to fry. Place iceberg lettuce leaves, cherry tomatoes, slices of fried or canned tuna on a plate.

Decorate with slices of boiled chicken egg, crackers. Peel thin strips of hard cheese with a vegetable peeler. Sprinkle cheese on top.

Caesar sauce is served separately in a gravy boat. You can additionally decorate the serving with lemon, anchovies and olives.

Nicoise with tuna

For Nicoise salad, boil fresh or frozen green beans. We cook “al dente”, which means not until fully cooked.

The beans should cool quickly. It is best to do this in cold water with ice. Then the bright green color will remain.

Boiled potatoes are present in the classic Nicoise salad. For a dietary option, you can replace it with carrots cut into petals (thin slices using a vegetable peeler) or skip this ingredient altogether.

Lettuce leaves are laid out on a dish. On top of it beans, potatoes. A boiled egg and cherry tomatoes complete the composition.

Capers and anchovies can be laid out both on a dish and used to make a sauce. Watch the video for two cooking options and choose which one you like best.

Salads with seafood

If you want to lose weight, acquire a toned figure, then the Mediterranean style of eating will help you with this.

The basis of such nutrition is vegetables, fruits, olive oil and seafood. By adding squid salads to your diet , mussels and shrimp, you will get healthy protein without any fat and carbohydrates.

In addition to being useful, it is also very tasty. Such a salad can become a full-fledged dish for dinner.

Do not forget that a sports figure does not work only from the right food. Physical activity is a must.

Otherwise, after weight loss, you will find sagging skin and other unpleasant moments.

Salad as a complete food for slimming

Fresh salad will add vitamins and minerals to your diet. Try to minimize the use of boiled and canned ingredients in their preparation.

Then your diet will be balanced. Such a delicious diet will help you on the path to harmony.

It is not necessary to look for interesting recipes in the pages of fashion magazines. You need to take the ingredients you have from the list that I already recommended to you in this article above and make a complete meal out of them.

Perhaps it is your salad that will receive the highest approval from our readers. Share your recipes and write your feedback in the comments. Share this article with your friends in social groups.

Always in touch

Vitaly Sorokin

Diet salad with tuna is a real find for those who are losing weight, adhering to proper nutrition, and who want to indulge in tasty and hearty dishes. Such salads always turn out tasty, healthy, low-calorie, light and nutritious. There are many different recipes for tuna salads, such dishes are suitable for many diets, they will fit perfectly both on a festive table and on an everyday one. In this article, we will look at salad recipes that can be prepared quickly and without the use of exotic ingredients.

Any super light salad can become harmful in an instant if it is seasoned with a fat sauce or mayonnaise. When making salads, choose only low-calorie dressings.

Tuna is rich in vegetable protein and contains a minimal amount of fat. For 100 gr. weight it contains an average of 22 gr. protein, in this it is not inferior to beef, and the calorie content is only 139 kcal. Tuna contains many vitamins and useful microelements, such as omega-3 fatty acids, phosphorus, iron, magnesium, calcium, which makes this product a popular ingredient in dietary dishes and with proper nutrition.

If you do not like the taste of canned tuna in its own juice, then you can cook it yourself, for example, steam, boil or bake. In this case, you will kill two birds with one stone if you eat part of the fish for lunch hot with a healthy side dish, and prepare a salad for dinner from the second part of the seafood. With such a diet, weight loss will not be long in coming!
But in no case do not fry the fish, during frying it will absorb oil and become a harmful dish for weight loss. Not a single product fried in oil can be contained in a recipe for proper nutrition.

When choosing canned fish, be sure to pay attention to the composition, it must be cooked in its own juice, without the addition of oil and tomato sauce - it is these additives that make the fish oily and resist our weight loss. If the composition contains fish, salt and spices - feel free to take it, just do not forget to look at the expiration date.

Canned fish in its own juice contains a sufficient amount of salt, so we advise you not to salt the salad at the stage of preparation. We recommend adding spices to taste in a portioned dish.
Bon appetit!

Recipe 1: With eggs and cucumber

Salad calories: 86 cal/100 gr.

Ingredients:
Tuna (canned in its own juice (boiled, baked, steamed) - 200 gr.
Boiled chicken eggs (quail eggs can be used, but in larger quantities) - 3 pcs. (170 gr.)
Fresh cucumber - 1 pc. (200)
Onion - 1 pc. (50)
Yogurt natural 0% - 50 ml.
Greens (dill, onion) - 50 gr.

Step by step recipe:
1. Cut the fish into small slices
2. Cucumber and eggs cut into cubes
3. Onion in half rings.
Add dressing, mix gently, put on a dish and decorate with herbs.

Recipe 2: With tomatoes

Calorie content: with quail eggs: 58.1 kcal / 100 gr.
With chicken eggs: 60.6 kcal / 100 gr.
Ingredients:
Lettuce or Beijing cabbage - 1 bunch of lettuce, or half a medium-sized head of Beijing cabbage - (300 gr.)
Green onions - 1 bunch (50 gr.)
Canned tuna without oil, 1 can
Tomatoes - 3 pcs. Medium size (200 gr.)
Quail egg - 8 pcs (100 gr.), Or chicken egg 2 pcs. (120 gr.)
Lemon - ¼ pcs. (40 gr.)
Olive oil - 1 tbsp. Spoon (15 ml.)
Soy sauce (optional) - 1 tbsp Spoon (15 ml.)

Step by step recipe:
1. Rinse the lettuce leaves well, tear them into arbitrary pieces with your hands and put them on a dish
2. Cut the tomatoes into large slices. Quail eggs cut into halves, if using chicken eggs - into quarters. Arrange eggs and tomatoes on lettuce leaves.
4. Cut the fish into large pieces and spread on top
5. Mix olive oil with lemon juice, if desired, you can add soy sauce, and dress the salad without stirring.
6. Finely chop the green onion and decorate the finished dish

Recipe 3: Mimosa without mayonnaise

Ingredients:
Tuna in its own juice - 1 can (200-250 gr.)
chicken eggs - 4 pcs. (250 gr.)
Carrots - 2 pcs. (250 gr.)
Onion - 1 pc. (100 gr.)
Natural fat-free yogurt - 4 tbsp. (60 ml)
Soy sauce - 2 tbsp. (30 ml)
Calorie content: 87 Kcal / 100 gr.
Step by step recipe:
1. Eggs and carrots pre-boil
2. Separate the proteins from the yolks.
3. Three carrots, whites and yolks on a coarse grater. Separate the tuna from the bones and chop with a fork. Mix fat-free natural yogurt with soy sauce.
4. Lay out in layers: squirrels, tuna, onions, carrots, yolks
5. We coat each layer, except for the top one, with sauce.

Recipe 4: With corn

Ingredients:
Tuna canned in its own juice - 1 can (200 gr.)
Corn - 1 can
Pitted olives - half a jar
Tomatoes - 2-3 pcs. medium size
Salad - bunch
You can add fresh carrots
Lemon juice
Olive oil
Step by step recipe:
1. Wash the lettuce, pick it up with your hands and put it on a flat dish.
2. Wash the tomatoes, cut into large slices, put on a plate
3. Put corn, olives,
4. Chop the tuna and put it to the rest of the products
5. Mix lemon juice with olive oil and dress the salad without stirring.