How many calories in a homemade tuna salad?

According to the USDA, one cup of tuna salad has 383 calories and the calorie breakdown is 54% fat, 15% carbs, 31% protein.

Is tuna salad good for a diet?

In moderation, tuna is a healthy, low-calorie protein source. It's rich in omega-3 fatty acids, which are essential nutrients that aid your heart, brain, and immune system ( 6 ).

Is there a healthy alternative to mayonnaise?

Some healthier alternatives to mayonnaise or Miracle Whip include: Greek yogurt : It has less fat and calories than mayo and is a good source of protein. Avocado: It's a good source of healthy fats and can be mashed and used as a spread. Hummus: Made from chickpeas, it's a good source of fiber and protein.

What can I mix with a can of tuna?

To keep it hot, mix a can into pasta sauce as you heat it; we love tuna in a classic tomato sauce, but you can also go simple with a no-cook sauce, combing tuna with olive oil, capers, olives, and herbs for a salsa verde approach. Or you can stir it into mac-and-cheese for a creamy, tuna casserole.

How many calories in a boiled egg?

A hard-boiled egg provides only about 77 calories , besides 5 grams of fat and a very small amount of carbohydrates. Eggs are a great source of lean protein, plus eggs are one of the few foods that contain all the amino acids, meaning they're a complete source of protein.

How many calories a day to lose weight?

In general, if you cut about 500 calories a day from your usual diet, you may lose about ½ to 1 pound a week. But this can vary depending on your body, how much weight you want to lose, your gender and activity level.

How to eat canned tuna for weight loss?

Here's how the tuna diet works: Basically, you eat 1 to 1.5 grams of protein (in the form of plain tuna) per pound of bodyweight daily, divided into six small meals, for 3 days. You also drink 2 to 4 liters of water per day. A 150-pound person would consume 150 to 225 grams of protein.

How many times a week should you eat tuna salad?

Yes. Canned light tuna is in the “Best Choices” category and it is fine to eat 2 to 3 servings per week . We recommend that you eat a variety of fish. You may wish to try other affordable fish in the “Best Choices” category such as canned salmon or sardines, frozen fish, or fresh fish that are at a reduced price.

Is tuna with mayo OK on a diet?

Tuna is a healthy food . But when folks make tuna salad, they tend to go overboard on the mayo adding tons of extra calories and fat. One cup of mayo has a whopping 1440 calories, 160 grams fat, and 24 grams saturated fat. It'll also tack on almost 50 percent of your daily recommended amount of sodium.

Do you have to eat tuna with mayonnaise?

I make it healthier by swapping the mayonnaise for greek yogurt, loading it up with crunching celery. You can serve it on its own, on top of greens or in a sandwich . It's a delicious lightened up tuna salad.

Why do people put mayo in tuna?

According to The Kitchn, one of the main reasons to use mayo is that it can prevent fish (like tuna) from sticking to the grill, which as anyone who has ever grilled fish knows is one of the main risks with grilling fish. You need some kind of fat to coat the fish when grilling, and many people use oil.

The Best Tuna Salad Recipe {LOW CALORIE!} (2024)

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The best tuna salad recipe in this article is low in calories, and mayonnaise free thanks to this low calorie, high protein creamy ingredient swap.

Most tuna salad recipes are packed full of fat and calories, but this recipe with tuna is low fat, low in calories and packed with extra protein! All thanks to one metabolism boosting ingredient… Greek Yogurt!

The Best Tuna Salad Recipe {LOW CALORIE!} (1)

In this article you’ll learn how to make tuna salad healthy, low calorie, and low fat without sacrificing flavor or texture.

This tuna fish salad recipe comes with a shopping list, printable recipe card and more.

Try this low calorie NO MAYO canned tuna salad recipe… it’s low calorie, low fat, and packed with protein!

The Best Tuna Salad Recipe

Most canned tuna salad recipes call for mayo… which gives the tuna recipe moisture and flavor. But this tuna fish recipe calls for no mayo, and instead uses protein packed, metabolism boosting Greek Yogurt in its place.

Then we add a bit of mustard, and it tastes exactly like a mayo filled tuna salad recipe, but for 1/2 the calories and 1/2 the fat!

In this article you’ll find a low calorie tuna recipe! It’s low calorie, packed with protein (much more protein than the average homemade tuna salad recipe) and low in fat, thanks to one simple ingredient swap.

The Best Tuna Salad Recipe {LOW CALORIE!} (2)

What You’ll Find in this Article:

Tuna Salad Ingredients (shopping list!)
How to Make Tuna Fish Salad
The Best Tuna Salad Recipe (recipe card!)
Nutrition and Calories in Tuna Salad

Different tuna salad recipes call for lots of unhealthy ingredients, but this low calorie, high protein tuna salad recipe is healthy for people looking to eat healthy without sacrificing flavor.

In the nest section we will go over healthy tuna salad ingredients, and below that how to make salad tuna recipes healthy. All of these sections come together in a sharable/printable recipe card that includes nutrition, measurements and more.

For healthy tuna salad ideas, see below… this recipe is great for weight loss and weight maintenance.

Tuna Salad Ingredients

The best tuna recipe for weight loss and weight maintenance won’t be the traditional recipe for tuna fish sandwiches… That recipe is so packed full of mayonnaise it will add weight instead of shed weight.

But these low calorie albacore tuna salad recipes have zero mayo, thanks to creamy Greek Yogurt and flavorful dijon mustard. Combined, the two ingredients taste just like mayo, but with no fat and 1/2 the calories!

The Best Tuna Salad Recipe {LOW CALORIE!} (3)

If you’re looking for healthy tuna salad ideas, check out this healthy shopping list below. As you can see, there is no fatty mayo in this healthy, creamy tuna salad recipe.

Tuna Salad Ingredients:

White Tuna in Waterdrained
Greek yogurt
Dijon mustard
Celery
Green onions
Sweet relish
Dillfresh
Celery salt
Pepper

Special Tip: You can find all the measurements for this tuna salad in the recipe card below. There you can choose how many servings of this tuna fish recipe you want to make, and it will do all the math for you!

Now that you know what are the ingredients for tuna salad made healthy, let’s move onto how to make tuna fish salad recipes healthy and low calorie.

How to Make Tuna Fish Salad

Now that you know what is in tuna salad to make it healthy and low calories, let’s go over how to make tuna salad.

Salad with tuna fish is so easy to make, and it can make a delicious, healthy lunch!

Now that you know what to put in tuna salad to make it healthy, let’s review how to make tuna fish salad healthy…

How to Make Tuna Salad:

Add all of the tuna salad recipe ingredients to a large bowl.
Use the back of a spoon, fork, or a spatula to mix and squish all of the ingredients together.
Serve as a tuna salad sandwich, wrap, or tuna salad over greens.

Special Tip: If you’re looking for healthy ideas for tuna salad recipes, try serving this low calorie tuna salad over greens, or on an open faced sandwich. We also love this low calorie tuna salad recipe over cucumber rounds, or apple slices (cut them in large rounds and remove the seeds).

In the next section you will find a recipe card for this tuna recipe. There you can find measurements, a how to guide and more… Best of all, you can share this recipe card!

Up next, a sharable recipe card for healthy tuna salad recipes. You can email to friends and share on your Pintrest boards.

The Best Tuna Salad Recipe

This recipe card is sharable, you can email to your foodie friends and send to your email for easy referencing later. You can even pin to your Pintrest boards!

In the next section you will find the calories and nutrition for this low calorie tuna recipe. There you will find a nutrition label to make tracking your food easier. And following the nutrition section, you will find more low calorie, extra healthy recipes to make weight loss easier and more delicious!

If you prefer a hot sandwich, try my Low Calorie Tuna Melts here.

LOW CALORIE Tuna Salad (NO MAYO!)

Lose Weight By Eating

This low calorie tuna salad recipe is the best tuna salad recipe for people looking to cut fat and calories from the unhealthy traditional tuna salad recipes.

Instead of mayo, this tuna salad recipe calls for metabolism boosting, protein packed Greek Yogurt.

Ingredients

1 can White Tuna in Water drained
¼ cup Greek yogurt
1 teaspoon dijon mustard
1 stalk celery diced
1 green onions sliced
1 teaspoon sweet relish
½ teaspoon dill fresh or dried
½ teaspoon celery salt
⅛ teaspoon pepper

Instructions

Add all of the tuna salad recipe ingredients to a large bowl.
Use the back of a spoon, fork, or a spatula to mix and squish all of the ingredients together.
Serve as a tuna salad sandwich, wrap, or tuna salad over greens.

Nutrition

Calories: 149kcalCarbohydrates: 6.2gProtein: 25.9gFat: 2gSaturated Fat: 0.5gCholesterol: 24mgSodium: 340mgPotassium: 340mgFiber: 0.5gSugar: 5.4gCalcium: 154mgIron: 1mg

Keyword lunch, Salad, Sandwich

Tried this recipe?Let us know how it was!

Up next you will find calories and nutrition in tuna salad… be sure to keep scrolling for more low calorie recipes!

Nutrition and Calories in Tuna Salad

Not all tuna recipes are made the same way… Most are packed with mayo, which not only adds calories, but lots of unhealthy fat!

This low calorie recipe uses a combo of Greek Yogurt and mustard to get the same creamy consistency and flavor, without all the added fat and calories. So if you are looking for a low calorie recipe be sure to see the recipe card above!

The nutritional information below is based off 1 serving (about 1/4 cup) of no mayo Tuna Salad form the recipe card above.

Important Note:As a reminder, atLose Weight By Eatingit is our goal to make you healthier, all-natural versions of your favorite recipes… not all will be “diet worthy” depending on the diet you are on. But they will be healthier versions to help curb your cravings.

In the next section you can find more low calorie weight loss recipes like this one.

The Best Tuna Salad Recipe {LOW CALORIE!} (2024)

The Best Tuna Salad Recipe

What You’ll Find in this Article:

Tuna Salad Ingredients

Tuna Salad Ingredients:

How to Make Tuna Fish Salad

How to Make Tuna Salad:

The Best Tuna Salad Recipe

LOW CALORIE Tuna Salad (NO MAYO!)

Ingredients

Instructions

Nutrition

Nutrition and Calories in Tuna Salad

What to Read Next:

Lose Weight By Eating Cookbooks

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