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Lite Tuna Veggie Salad - Recipe and Nutrition Facts
52

Lite Tuna Veggie Salad Recipe

Lite Tuna Veggie Salad has a average-calorie, low-carb, average-fat and high-protein content. It is a good source of Vitamin B12 and Niacin.

The food contains 5.2g 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 13.6 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 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 a high density of Sodium, it is unsuitable if you are aiming for a healthy, 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 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 52, for Lite Tuna Veggie Salad, and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein51%
 Calories from Fat30%
 Calories from Carbs19%

Why this is good for you

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

Why this is bad for you

  • High in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A135 IU2.7%
Vitamin C4.9 mg8.2%
Vitamin D0 IU
Vitamin E0.84 mg2.8%
Thiamin0.04 mg2.8%
Riboflavin0.07 mg4%
Niacin6.9 mg34.7%
Vitamin B60.24 mg11.9%
Folate8.8 mcg2.2%
Vitamin B121.5 mcg25.4%
Pantothenic Acid0.19 mg1.9%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium16 mg1.6%
Iron1 mg5.6%
Magnesium20.8 mg5.2%
Phosphorus105 mg10.5%
Potassium242.2 mg6.9%
Sodium498.1 mg20.8%
Zinc0.51 mg3.4%
Copper0.08 mg4.2%
Manganese0.07 mg3.6%
Selenium41.8 mcg59.7%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate5.2 g1.7%
Dietary Fiber0.9 g3.6%
Sugars1.6 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein13.6 g27.2%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat3.5 g5.4%
Saturated Fat0.6 g3%
Monounsaturated Fat0.1 g
Polyunsaturated Fat0.2 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 109 Calories from Fat 0

% Daily Value *

Total Fat 3.5 g 5.4%

Saturated Fat 0.6 g 3%

Trans Fat

Cholesterol 18.5 mg 6.2%

Sodium 498.1 mg 20.8%

Total Carbohydrates 5.2 g 1.7%

Dietary Fiber 0.9 g3.6%

Sugars 1.6 g

Protein 13.6 g 27.2%

Vitamin A 2.7% Vitamin C 8.2%

Calcium 1.6% Iron 5.6%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=194698 Embed Table:

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