Tuna salad, made with any type of fat free dressing: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A lean and flavorful salad featuring flaky canned tuna, crisp vegetables, and a light, fat-free dressing, offering a healthy and refreshing option. --- RECIPE --- Servings: 2-3 Prep Time: 10 minutes Ingredients: - 2 (5 oz) cans tuna in water or oil, drained and flaked - 1/2 cup fat-free dressing (e.g., fat-free Italian, vinaigrette, or a blend of lemon juice and herbs) - 1/2 cup chopped cucumber - 1/2 cup chopped bell peppers (various colors) - 1/4 cup chopped red onion - Salt and black pepper to taste Instructions: 1. In a medium bowl, combine the flaked tuna, chopped cucumber, bell peppers, and red onion. 2. Pour fat-free dressing over the ingredients. Toss gently until all ingredients are well combined and coated. 3. Season with salt and black pepper to taste. 4. Cover and refrigerate for at least 30 minutes to allow flavors to meld. 5. Serve chilled.
Per 100g reference serving, Tuna salad, made with any type of fat free dressing provides 72 kcal of energy, 9.6g protein (52% of calories), 6.25g total carbohydrates (34% of calories, including 0.8g dietary fiber and 4.26g sugars), and 1.15g total fat (14% of calories).
Vitamins Profile in Tuna salad, made with any type of fat free dressing (Per 100g)
Track how Tuna salad, made with any type of fat free dressing contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 0.7 mg | 0.8% DV |
| Vitamin D (D2 + D3) | 0.6 µg | 3% DV |
| Vitamin B12 (Cobalamin) | 1.27 µg | 52.9% DV |
| Vitamin A (RAE) | 17 µg | 1.9% DV |
| Vitamin E (Alpha-Tocopherol) | 0.26 mg | 1.7% DV |
| Vitamin K (Phylloquinone) | 16.7 µg | 13.9% DV |
| Vitamin B1 (Thiamin) | 0.019 mg | 1.6% DV |
| Vitamin B2 (Riboflavin) | 0.058 mg | 4.5% DV |
| Vitamin B3 (Niacin) | 5 mg | 31.3% DV |
| Vitamin B6 (Pyridoxine) | 0.171 mg | 10.1% DV |
| Total Folate (Vitamin B9) | 10 µg | 2.5% DV |
| Folate (Dietary Folate Equivalents) | 10 µg | 2.5% DV |
| Natural Food Folate | 10 µg | 2.5% DV |
| Choline | 16.3 mg | 3% DV |
| Preformed Retinol | 8 µg | 0.9% DV |
| Beta-Carotene | 87 µg | 2.4% DV |
| Alpha-Carotene | 7 µg | 0.6% DV |
| Beta-Cryptoxanthin | 16 µg | 2.7% DV |
| Lutein + Zeaxanthin | 76 µg | 0.8% DV |
Minerals & Electrolytes in Tuna salad, made with any type of fat free dressing (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.9 mg | 5% DV |
| Calcium (Ca) | 21 mg | 1.6% DV |
| Magnesium (Mg) | 15 mg | 3.6% DV |
| Potassium (K) | 157 mg | 3.3% DV |
| Zinc (Zn) | 0.37 mg | 3.4% DV |
| Selenium (Se) | 33.7 µg | 61.3% DV |
| Phosphorus (P) | 75 mg | 6% DV |
| Copper (Cu) | 0.033 mg | 3.7% DV |
| Sodium (Na) | 460 mg | 20% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.098 g | 19.6% DV |
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.012 g | 2.4% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.009 g | 0.6% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.037 g | 0.3% DV |
| Monounsaturated Fat (MUFA) | 0.509 g | 1.7% DV |
| Polyunsaturated Fat (PUFA) | 0.167 g | 0.8% DV |
| Saturated Fat (SFA) | 0.261 g | 1.3% DV |
| Dietary Cholesterol | 20 mg | 6.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Tuna salad, made with any type of fat free dressing contains 72 calories (kcal), 9.6g of protein, 6.25g of carbohydrates (0.8g fiber, 4.26g total sugars), and 1.15g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Tuna salad, made with any type of fat free dressing has an estimated food pH of 3.5 and a Potential Renal Acid Load (PRAL) score of 3.52 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Tuna salad, made with any type of fat free dressing: Fish. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Tuna salad, made with any type of fat free dressing by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.