Tuna salad, made with light Italian dressing: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A light and zesty salad featuring flaky canned tuna, crisp vegetables, and a refreshing light Italian dressing, perfect for a healthy and flavorful meal. --- RECIPE --- Servings: 2-3 Prep Time: 10 minutes Ingredients: - 2 (5 oz) cans tuna in water or oil, drained and flaked - 1/2 cup light Italian dressing - 1/2 cup chopped bell peppers (various colors) - 1/4 cup chopped red onion - 1/4 cup chopped cucumber - Salt and black pepper to taste Instructions: 1. In a medium bowl, combine the flaked tuna, chopped bell peppers, red onion, and cucumber. 2. Pour light Italian 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 light Italian dressing provides 76 kcal of energy, 9.78g protein (51% of calories), 4.91g total carbohydrates (26% of calories, including 0.4g dietary fiber and 3.93g sugars), and 2g total fat (23% of calories).
Vitamins Profile in Tuna salad, made with light Italian dressing (Per 100g)
Track how Tuna salad, made with light Italian 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) | 1.29 µg | 53.8% DV |
| Vitamin A (RAE) | 17 µg | 1.9% DV |
| Vitamin E (Alpha-Tocopherol) | 1.2 mg | 8% DV |
| Vitamin K (Phylloquinone) | 13.9 µg | 11.6% DV |
| Vitamin B1 (Thiamin) | 0.022 mg | 1.8% DV |
| Vitamin B2 (Riboflavin) | 0.057 mg | 4.4% DV |
| Vitamin B3 (Niacin) | 5.1 mg | 31.9% DV |
| Vitamin B6 (Pyridoxine) | 0.185 mg | 10.9% DV |
| Total Folate (Vitamin B9) | 11 µg | 2.8% DV |
| Folate (Dietary Folate Equivalents) | 11 µg | 2.8% DV |
| Natural Food Folate | 11 µg | 2.8% DV |
| Choline | 17.1 mg | 3.1% DV |
| Preformed Retinol | 9 µg | 1% DV |
| Beta-Carotene | 90 µg | 2.5% DV |
| Alpha-Carotene | 7 µg | 0.6% DV |
| Beta-Cryptoxanthin | 17 µg | 2.8% DV |
| Lutein + Zeaxanthin | 77 µg | 0.8% DV |
Minerals & Electrolytes in Tuna salad, made with light Italian 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) | 0.94 mg | 5.2% DV |
| Calcium (Ca) | 23 mg | 1.8% DV |
| Magnesium (Mg) | 15 mg | 3.6% DV |
| Potassium (K) | 168 mg | 3.6% DV |
| Zinc (Zn) | 0.37 mg | 3.4% DV |
| Selenium (Se) | 34.5 µg | 62.7% DV |
| Phosphorus (P) | 77 mg | 6.2% DV |
| Copper (Cu) | 0.033 mg | 3.7% DV |
| Sodium (Na) | 478 mg | 20.8% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.099 g | 19.8% DV |
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.013 g | 2.6% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.105 g | 6.6% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.635 g | 4.5% DV |
| Monounsaturated Fat (MUFA) | 0.454 g | 1.5% DV |
| Polyunsaturated Fat (PUFA) | 0.863 g | 4.3% DV |
| Saturated Fat (SFA) | 0.307 g | 1.5% DV |
| Dietary Cholesterol | 18 mg | 6% 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 light Italian dressing contains 76 calories (kcal), 9.78g of protein, 4.91g of carbohydrates (0.4g fiber, 3.93g total sugars), and 2g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Tuna salad, made with light Italian dressing has an estimated food pH of 3.5 and a Potential Renal Acid Load (PRAL) score of 3.42 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Tuna salad, made with light Italian 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 light Italian dressing by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.