Macaroni or pasta salad with tuna and egg
Common food
Photo: Wikipedia
A chilled, creamy salad where tender macaroni is tossed with flaked tuna and chopped hard-boiled eggs, bound by mayonnaise or a vinaigrette. It offers a satisfying contrast of soft pasta, flaky fish, and rich egg, with a savory, slightly tangy flavor profile. Nutritionally, it provides a balanced mix of protein and carbohydrates, with nearly 10g of fat per 100g, making it a more substantial meal than a simple green salad.
Calorie split: 15% protein · 40% carbs · 46% fat
↓ Full nutrition💚 Why it's loved
People adore it for its comforting, nostalgic appeal and incredible versatility—it's a staple at potlucks, picnics, and summer barbecues. The creamy, savory flavors and satisfying textures make it a crowd-pleaser that can be easily customized with add-ins like celery, onions, or pickles.
⚠️ Watch-outs & how to enjoy it better
The mayonnaise-based dressing can be high in sodium and saturated fat, and the pasta can cause blood-sugar spikes for some. To mitigate this, use a light mayo or Greek yogurt blend, add extra vegetables for fiber, and practice portion control. Also, be mindful of common allergens like eggs and fish (tuna).
Key benefits
- Good source of protein from tuna and eggs for muscle maintenance.
- Provides complex carbohydrates for sustained energy.
- Contains omega-3 fatty acids from tuna, which support heart health.
- Offers a convenient, no-cook meal option for busy schedules.
- Satiating due to the combination of protein, fat, and fiber.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The classic American macaroni salad with tuna became a picnic staple in the mid-20th century, largely due to the widespread popularity of canned tuna and the convenience of pasta.
Full nutrition (USDA data · scales with serving)
| Water | 62.7 g |
| Energy | 197 kcal |
| Protein | 7.1 g |
| Total lipid (fat) | 10.0 g |
| Carbohydrate, by difference | 19.4 g |
| Fiber, total dietary | 1.1 g |
| Total Sugars | 1.5 g |
| Calcium, Ca | 13.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 15.0 mg |
| Phosphorus, P | 70.0 mg |
| Potassium, K | 73.0 mg |
| Sodium, Na | 200 mg |
| Zinc, Zn | 0.49 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 27.4 ug |
| Vitamin C, total ascorbic acid | 1.4 mg |
| Thiamin | 0.17 mg |
| Riboflavin | 0.13 mg |
| Niacin | 2.4 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 48.0 ug |
| Folic acid | 38.0 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 74.0 ug |
| Choline, total | 34.8 mg |
| Vitamin B-12 | 0.46 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 18.0 ug |
| Retinol | 15.0 ug |
| Carotene, beta | 23.0 ug |
| Carotene, alpha | 4.0 ug |
| Cryptoxanthin, beta | 11.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 47.0 ug |
| Vitamin E (alpha-tocopherol) | 0.56 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.40 ug |
| Vitamin K (phylloquinone) | 21.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.7 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 1.2 g |
| SFA 18:0 | 0.43 g |
| Fatty acids, total monounsaturated | 2.3 g |
| MUFA 16:1 | 0.04 g |
| MUFA 18:1 | 2.2 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 5.4 g |
| PUFA 18:2 | 4.7 g |
| PUFA 18:3 | 0.64 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.03 g |
| Cholesterol | 39.0 mg |
FAQ
Is macaroni salad with tuna and egg healthy?
It can be part of a balanced diet. It provides protein and carbohydrates, but the mayonnaise can add significant fat and calories. Opt for lighter dressings and add plenty of vegetables to boost its nutritional value.
How long does macaroni salad with tuna and egg last in the fridge?
When stored in an airtight container, it typically lasts for 3-4 days in the refrigerator. Ensure it is kept at a safe temperature to prevent bacterial growth.
Can I make macaroni salad with tuna and egg without mayonnaise?
Yes, you can use alternatives like Greek yogurt, a vinaigrette (olive oil and vinegar), or a creamy avocado-based dressing for a healthier twist.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.97 kcal/g · 14% calories from protein · 1.1 g fiber · 1.5 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.74 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.