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Tuna & Chick Pea Salad - Recipe and Nutrition Facts
81

Tuna & Chick Pea Salad Recipe

Tuna & Chick Pea Salad has a high-calorie, high-carb, high-fat and very high-protein content. It is a good source of Iron, Vitamin B6, Vitamin B12, Niacin and Folate.

The food contains 57.8g of carbs. The carbohydrate profile of the the food reveals it is high 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 28.9 gms of protein, it is very high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons. It's average MUFA and average 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".

It a good source of Vitamin B6 and Vitamin B12.

It gives a good yield of Iron at 4.28 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. It has a high density of Sodium, thus making it unsuitable for a low-sodium diet. It is also high 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.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 81, for Tuna & Chick Pea Salad, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein24%
 Calories from Fat27%
 Calories from Carbs48%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin B6
  • Very high in Niacin
  • Very high in Dietary Fiber
  • High in Iron
  • Very high in Vitamin B12

Why this is bad for you

  • Very high in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A95 IU1.9%
Vitamin C10 mg16.7%
Vitamin D0 IU
Vitamin E0.36 mg1.2%
Thiamin0.1 mg6.4%
Riboflavin0.13 mg7.7%
Niacin9.1 mg45.6%
Vitamin B61.4 mg69.5%
Folate164.8 mcg41.2%
Vitamin B122 mcg32.9%
Pantothenic Acid0.87 mg8.7%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium88 mg8.8%
Iron4.3 mg23.8%
Magnesium88.4 mg22.1%
Phosphorus328 mg32.8%
Potassium586.6 mg16.8%
Sodium947.1 mg39.5%
Zinc3.1 mg20.5%
Copper0.46 mg23%
Manganese1.5 mg74.4%
Selenium60 mcg85.7%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate57.8 g19.3%
Dietary Fiber10.7 g42.8%
Sugars0 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein28.9 g57.8%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat14.5 g22.3%
Saturated Fat2 g10%
Monounsaturated Fat8.7 g
Polyunsaturated Fat3.1 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 473 Calories from Fat 0

% Daily Value *

Total Fat 14.5 g 22.3%

Saturated Fat 2 g 10%

Trans Fat

Cholesterol 19.8 mg 6.6%

Sodium 947.1 mg 39.5%

Total Carbohydrates 57.8 g 19.3%

Dietary Fiber 10.7 g42.8%

Sugars 0 g

Protein 28.9 g 57.8%

Vitamin A 1.9% Vitamin C 16.7%

Calcium 8.8% Iron 23.8%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1863063 Embed Table:

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