Tuna salad, made with Italian dressing
Common food
Photo: Wikipedia
A classic, protein-packed salad where flaky canned tuna is tossed in a zesty, oil-based Italian dressing. The dressing adds a tangy, herbaceous kick with a subtle garlicky bite, contrasting the mild, savory fish. It's a lean, low-carb option that delivers nearly 10 grams of protein per 100 grams.
Calorie split: 37% protein · 20% carbs · 43% fat
↓ Full nutrition💚 Why it's loved
People love it for its effortless preparation and the way the bright, acidic dressing cuts through the richness of the fish, making it feel lighter than mayonnaise-based versions. It's a versatile staple for sandwiches, salads, or as a dip, embodying a quick, satisfying meal.
⚠️ Watch-outs & how to enjoy it better
The primary concern is the high sodium content from both the canned tuna and the dressing, which can be problematic for those monitoring blood pressure. To counteract this, choose low-sodium tuna and rinse it briefly, or look for reduced-sodium dressing. Additionally, the oil in the dressing adds calories, so portion control is key for weight management.
Key benefits
- Excellent source of lean protein for muscle maintenance
- Rich in omega-3 fatty acids from the tuna
- Low in carbohydrates, suitable for low-carb diets
- Quick and convenient no-cook meal or snack
- Provides selenium and vitamin B12
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The popularity of canned tuna in the United States surged during World War II, as it was a non-perishable, high-protein ration for troops, cementing its place in the American pantry and lunchbox.
Full nutrition (USDA data · scales with serving)
| Water | 78.0 g |
| Energy | 106 kcal |
| Protein | 9.8 g |
| Total lipid (fat) | 5.1 g |
| Carbohydrate, by difference | 5.3 g |
| Fiber, total dietary | 0.40 g |
| Total Sugars | 4.3 g |
| Calcium, Ca | 22.0 mg |
| Iron, Fe | 0.95 mg |
| Magnesium, Mg | 15.0 mg |
| Phosphorus, P | 78.0 mg |
| Potassium, K | 167 mg |
| Sodium, Na | 498 mg |
| Zinc, Zn | 0.38 mg |
| Copper, Cu | 0.03 mg |
| Selenium, Se | 34.7 ug |
| Vitamin C, total ascorbic acid | 0.80 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.06 mg |
| Niacin | 5.1 mg |
| Vitamin B-6 | 0.19 mg |
| Folate, total | 10.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 10.0 ug |
| Choline, total | 17.0 mg |
| Vitamin B-12 | 1.3 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 17.0 ug |
| Retinol | 9.0 ug |
| Carotene, beta | 93.0 ug |
| Carotene, alpha | 7.0 ug |
| Cryptoxanthin, beta | 17.0 ug |
| Lycopene | 3.0 ug |
| Lutein + zeaxanthin | 77.0 ug |
| Vitamin E (alpha-tocopherol) | 0.73 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.60 ug |
| Vitamin K (phylloquinone) | 23.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.76 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.02 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.48 g |
| SFA 18:0 | 0.18 g |
| Fatty acids, total monounsaturated | 1.3 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 1.2 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 2.5 g |
| PUFA 18:2 | 2.0 g |
| PUFA 18:3 | 0.33 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.10 g |
| Cholesterol | 18.0 mg |
Amino acid profile (per 100g)
Estimated from Fish, tuna salad — USDA does not publish this profile for Tuna salad.
| Tryptophan | 0.18 g |
| Threonine | 0.70 g |
| Isoleucine | 0.74 g |
| Leucine | 1.3 g |
| Lysine | 1.5 g |
| Methionine | 0.47 g |
| Cystine | 0.17 g |
| Phenylalanine | 0.63 g |
| Tyrosine | 0.54 g |
| Valine | 0.82 g |
| Arginine | 0.97 g |
| Histidine | 0.47 g |
| Alanine | 0.96 g |
| Aspartic acid | 1.6 g |
| Glutamic acid | 2.4 g |
| Glycine | 0.77 g |
| Proline | 0.56 g |
| Serine | 0.66 g |
FAQ
How does this differ from classic mayonnaise-based tuna salad?
The main difference is the fat source and flavor profile. Italian dressing uses an oil-and-vinegar base, resulting in a tangier, lighter, and more herbaceous salad, while mayonnaise creates a richer, creamier, and milder version.
Is it healthy for weight loss?
It can be part of a weight-loss plan due to its high protein and low carb content, which promote satiety. However, the calorie count from the oil in the dressing requires mindful portion control.
What's the best type of tuna to use?
For this preparation, tuna packed in water is standard, as it allows the Italian dressing's flavor to shine. Albacore (white) tuna is milder and firmer, while skipjack (light) has a stronger flavor and flakier texture.
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 1.06 kcal/g · 37% calories from protein · 0.4 g fiber · 4.3 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: 2.98 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.