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Protein Packed Tuna Salad - Recipe and Nutrition Facts
39

Protein Packed Tuna Salad Recipe

Protein Packed Tuna Salad has a average-calorie, low-carb, high-fat and very high-protein content. It is a good source of Vitamin E and Riboflavin.

The food contains 13.3g 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 31.5 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.

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 has a high density of Sodium, thus making it unsuitable for a 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 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 Protein Packed Tuna Salad has been given a composite ranking of 39, and in moderation.

Calorie Breakdown

 Calories from Protein35%
 Calories from Fat50%
 Calories from Carbs15%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin E
  • High in Riboflavin

Why this is bad for you

  • Very high in Cholesterol
  • High in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A305 IU6.1%
Vitamin C1.8 mg3%
Vitamin D0 IU
Vitamin E6.9 mg23.1%
Thiamin0.1 mg6.4%
Riboflavin0.45 mg26.7%
Niacin0.98 mg4.9%
Vitamin B60.11 mg5.3%
Folate30 mcg7.5%
Vitamin B120.56 mcg9.3%
Pantothenic Acid0.8 mg8%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium87 mg8.7%
Iron1.7 mg9.5%
Magnesium72 mg18%
Phosphorus203 mg20.3%
Potassium515.5 mg14.7%
Sodium543.6 mg22.7%
Zinc1.3 mg8.9%
Copper0.28 mg14.1%
Manganese0.63 mg31.5%
Selenium16.5 mcg23.6%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate13.3 g4.4%
Dietary Fiber4.6 g18.4%
Sugars2.7 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein31.5 g63%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat19.9 g30.6%
Saturated Fat2.6 g13%
Monounsaturated Fat9.7 g
Polyunsaturated Fat3.6 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 343 Calories from Fat 0

% Daily Value *

Total Fat 19.9 g 30.6%

Saturated Fat 2.6 g 13%

Trans Fat

Cholesterol 256.2 mg 85.4%

Sodium 543.6 mg 22.7%

Total Carbohydrates 13.3 g 4.4%

Dietary Fiber 4.6 g18.4%

Sugars 2.7 g

Protein 31.5 g 63%

Vitamin A 6.1% Vitamin C 3%

Calcium 8.7% Iron 9.5%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=780119 Embed Table:

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