Tuna & Spinach Salad Recipe
Tuna & Spinach Salad has a average-calorie, low-carb, high-fat and high-protein content. It is a good source of Vitamin A, Vitamin B12, Vitamin C and Niacin.
The food contains 9.1g 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 sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 22.2 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
However, the high fat content makes it unsuitable if you're on a low-fat diet plan. 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 is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.
It has a high density of Sodium, thus making it unsuitable for a low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also very high in Selenium, an important antioxidant especially in combination with Vitamin E. Given that this is also average in Vitamin E, it is qualifies as good food source.
Ideally consumed as a Side Dish.
Based on the composite nutritive standing Tuna & Spinach Salad has been given a composite ranking of 86, and on a regular basis.
Calorie Breakdown
| Calories from Protein | 31% | |
| Calories from Fat | 57% | |
| Calories from Carbs | 13% |
Why this is good for you
- Very high in Protein
- Very high in Niacin
- Very high in Vitamin A
- High in Vitamin C
- Very high in Vitamin B12
Why this is bad for you
- High in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 4180 IU | 83.6% | ||
| Vitamin C | 15.5 mg | 25.9% | ||
| Vitamin D | 40.4 IU | 10.1% | ||
| Vitamin E | 1.8 mg | 6% | ||
| Thiamin | 0.15 mg | 10% | ||
| Riboflavin | 0.18 mg | 10.3% | ||
| Niacin | 10.4 mg | 52.1% | ||
| Vitamin B6 | 0.39 mg | 19.5% | ||
| Folate | 72.4 mcg | 18.1% | ||
| Vitamin B12 | 2.1 mcg | 35.7% | ||
| Pantothenic Acid | 0.31 mg | 3.1% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 158 mg | 15.8% | ||
| Iron | 3.2 mg | 17.8% | ||
| Magnesium | 59.6 mg | 14.9% | ||
| Phosphorus | 179 mg | 17.9% | ||
| Potassium | 391.3 mg | 11.2% | ||
| Sodium | 519.4 mg | 21.6% | ||
| Zinc | 1.3 mg | 8.5% | ||
| Copper | 0.17 mg | 8.4% | ||
| Manganese | 0.61 mg | 30.3% | ||
| Selenium | 61.5 mcg | 87.9% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 9.1 g | 3% | ||
| Dietary Fiber | 3.4 g | 13.6% | ||
| Sugars | 2.1 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 22.2 g | 44.4% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 18.3 g | 28.2% | ||
| Saturated Fat | 3.3 g | 16.5% | ||
| Monounsaturated Fat | 11.2 g | |||
| Polyunsaturated Fat | 4.1 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 286 Calories from Fat 0
% Daily Value *
Total Fat 18.3 g 28.2%
Saturated Fat 3.3 g 16.5%
Trans Fat
Cholesterol 21.5 mg 7.2%
Sodium 519.4 mg 21.6%
Total Carbohydrates 9.1 g 3%
Dietary Fiber 3.4 g13.6%
Sugars 2.1 g
Protein 22.2 g 44.4%
Vitamin A 83.6% Vitamin C 25.9%
Calcium 15.8% Iron 17.8%
*Based on a 2000 Calorie diet
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