Tuna salad, made with mayonnaise
Common food
Photo: Wikipedia
Tuna salad with mayonnaise is a classic, creamy, and savory spread or filling, typically featuring flaky canned tuna bound together with rich, tangy mayonnaise. It offers a satisfying texture that is both smooth and chunky, with a distinct umami depth from the fish. Nutritionally, it is a high-protein, low-carb option, with most of its calories coming from healthy fats, making it a staple for quick, satiating meals.
Calorie split: 21% protein · 6% carbs · 73% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, nostalgic flavor and incredible versatility—it can be a sandwich filling, a salad topper, or a dip. It’s a cultural staple in American and British cuisine, often associated with picnics, lunchboxes, and simple, satisfying meals.
⚠️ Watch-outs & how to enjoy it better
The high fat content from mayonnaise can make it calorie-dense, and some may find the texture too heavy or the fishy flavor too strong. To counteract this, use light mayo or Greek yogurt as a substitute, and pair it with fiber-rich vegetables like celery or lettuce to balance the meal. Those with fish allergies should avoid it entirely.
Key benefits
- Excellent source of lean protein for muscle maintenance
- Rich in omega-3 fatty acids for heart and brain health
- Very low in carbohydrates, suitable for low-carb diets
- Provides essential vitamins like B12 and selenium
- Quick and easy to prepare for a balanced meal
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The first canned tuna was produced in the United States in 1903, and by the 1930s, tuna salad became a popular lunch item due to the convenience of canned fish and the rise of the sandwich culture.
Full nutrition (USDA data · scales with serving)
| Water | 69.7 g |
| Energy | 194 kcal |
| Protein | 10.1 g |
| Total lipid (fat) | 15.8 g |
| Carbohydrate, by difference | 2.9 g |
| Fiber, total dietary | 0.40 g |
| Total Sugars | 2.1 g |
| Calcium, Ca | 21.0 mg |
| Iron, Fe | 0.95 mg |
| Magnesium, Mg | 15.0 mg |
| Phosphorus, P | 80.0 mg |
| Potassium, K | 155 mg |
| Sodium, Na | 418 mg |
| Zinc, Zn | 0.40 mg |
| Copper, Cu | 0.03 mg |
| Selenium, Se | 35.2 ug |
| Vitamin C, total ascorbic acid | 0.70 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.06 mg |
| Niacin | 5.2 mg |
| Vitamin B-6 | 0.18 mg |
| Folate, total | 11.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 11.0 ug |
| Folate, DFE | 11.0 ug |
| Choline, total | 23.7 mg |
| Vitamin B-12 | 1.3 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 20.0 ug |
| Retinol | 12.0 ug |
| Carotene, beta | 91.0 ug |
| Carotene, alpha | 7.0 ug |
| Cryptoxanthin, beta | 18.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 81.0 ug |
| Vitamin E (alpha-tocopherol) | 0.93 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.70 ug |
| Vitamin K (phylloquinone) | 44.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.5 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 | 0.02 g |
| SFA 16:0 | 1.7 g |
| SFA 18:0 | 0.66 g |
| Fatty acids, total monounsaturated | 3.5 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 3.4 g |
| MUFA 20:1 | 0.05 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 9.3 g |
| PUFA 18:2 | 8.0 g |
| PUFA 18:3 | 1.1 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 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 | 27.0 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
Is tuna salad healthy?
Yes, it is high in protein and omega-3s, but the mayonnaise adds fat, so portion control is key.
Can I make tuna salad without mayonnaise?
Yes, you can use Greek yogurt, avocado, or a vinaigrette for a lighter version.
How long does tuna salad last in the fridge?
It typically lasts 3-4 days when stored in an airtight container.
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 1.94 kcal/g · 21% calories from protein · 0.4 g fiber · 2.1 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: 2.70 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.