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Dilled Tuna & Bean Salad - Recipe and Nutrition Facts
79

Dilled Tuna & Bean Salad Recipe

Dilled Tuna & Bean Salad has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Vitamin B12 and Niacin.

The food contains 16.8g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 16.9 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Moreover, the average fat content makes it suitable if you're on a low-fat diet plan. It's low MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has an average density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also a very high source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Ideally consumed as a Side Dish.

Based on the composite nutritive standing Dilled Tuna & Bean Salad has been given a composite ranking of 79, and in moderation.

Calorie Breakdown

 Calories from Protein35%
 Calories from Fat29%
 Calories from Carbs35%

Why this is good for you

  • Very high in Protein
  • Very high in Niacin
  • Low in Saturated Fat
  • High in Vitamin B12

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A150 IU3%
Vitamin C2 mg3.3%
Vitamin D0 IU
Vitamin E3 mg10.1%
Thiamin0.06 mg3.7%
Riboflavin0.11 mg6.2%
Niacin6.7 mg33.5%
Vitamin B60.24 mg11.9%
Folate34.8 mcg8.7%
Vitamin B121.5 mcg25.5%
Pantothenic Acid0.61 mg6.1%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium69 mg6.9%
Iron2.4 mg13.6%
Magnesium35.2 mg8.8%
Phosphorus190 mg19%
Potassium335.3 mg9.6%
Sodium332.2 mg13.8%
Zinc1.1 mg7.1%
Copper0.17 mg8.5%
Manganese0.24 mg12%
Selenium42.8 mcg61.2%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate16.8 g5.6%
Dietary Fiber3.8 g15.2%
Sugars2.1 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein16.9 g33.8%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat6.2 g9.5%
Saturated Fat0.9 g4.5%
Monounsaturated Fat0.5 g
Polyunsaturated Fat2.2 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 190 Calories from Fat 0

% Daily Value *

Total Fat 6.2 g 9.5%

Saturated Fat 0.9 g 4.5%

Trans Fat

Cholesterol 18 mg 6%

Sodium 332.2 mg 13.8%

Total Carbohydrates 16.8 g 5.6%

Dietary Fiber 3.8 g15.2%

Sugars 2.1 g

Protein 16.9 g 33.8%

Vitamin A 3% Vitamin C 3.3%

Calcium 6.9% Iron 13.6%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=483388 Embed Table:

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