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tuna tomato salad - Recipe and Nutrition Facts
78

tuna tomato salad Recipe

tuna tomato salad has a average-calorie, low-carb, average-fat and high-protein content. It is a good source of Iron, Vitamin A, Vitamin B6, Vitamin B12, Vitamin C and Niacin.

The food contains 11.7g 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 24.8 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".

It a good source of Vitamin B6 and Vitamin B12.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 gives a good yield of Iron at 3.71 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 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 tuna tomato salad has been given a composite ranking of 78, and in moderation.

Calorie Breakdown

 Calories from Protein53%
 Calories from Fat22%
 Calories from Carbs25%

Why this is good for you

  • Very high in Protein
  • High in Vitamin B6
  • Very high in Niacin
  • High in Vitamin A
  • Very high in Vitamin C
  • Low in Saturated Fat

Why this is bad for you

  • Very high in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A1155 IU23.1%
Vitamin C40 mg66.7%
Vitamin D0 IU
Vitamin E2.6 mg8.5%
Thiamin0.13 mg8.4%
Riboflavin0.14 mg8.3%
Niacin12.9 mg64.6%
Vitamin B60.45 mg22.6%
Folate29.2 mcg7.3%
Vitamin B122.7 mcg44.8%
Pantothenic Acid0.59 mg5.9%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium66 mg6.6%
Iron3.7 mg20.6%
Magnesium44 mg11%
Phosphorus185 mg18.5%
Potassium577.7 mg16.5%
Sodium766.8 mg32%
Zinc0.95 mg6.3%
Copper0.28 mg13.8%
Manganese0.18 mg8.9%
Selenium73.4 mcg104.9%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate11.7 g3.9%
Dietary Fiber3 g12%
Sugars0.6 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein24.8 g49.6%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat4.7 g7.2%
Saturated Fat0.7 g3.5%
Monounsaturated Fat2.8 g
Polyunsaturated Fat0.8 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 182 Calories from Fat 0

% Daily Value *

Total Fat 4.7 g 7.2%

Saturated Fat 0.7 g 3.5%

Trans Fat

Cholesterol 27 mg 9%

Sodium 766.8 mg 32%

Total Carbohydrates 11.7 g 3.9%

Dietary Fiber 3 g12%

Sugars 0.6 g

Protein 24.8 g 49.6%

Vitamin A 23.1% Vitamin C 66.7%

Calcium 6.6% Iron 20.6%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=2213590 Embed Table:

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