Tuna salad with cheese: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A savory and satisfying twist on classic tuna salad, featuring flaky canned tuna, crisp celery, creamy mayonnaise, and shredded cheese, perfect for a hearty sandwich. --- RECIPE --- Servings: 2-3 Prep Time: 10 minutes Ingredients: - 2 (5 oz) cans tuna in water or oil, drained and flaked - 1/2 cup mayonnaise - 1 celery stalk, finely chopped - 1/4 cup finely chopped red onion (optional) - 1/2 cup shredded cheddar or Swiss cheese - 1 tbsp fresh lemon juice (optional) - Salt and black pepper to taste Instructions: 1. In a medium bowl, combine the flaked tuna, chopped celery, red onion (if using), and shredded cheese. 2. Add mayonnaise and lemon juice (if using). Stir 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 with cheese provides 214 kcal of energy, 11.3g protein (21% of calories), 2.85g total carbohydrates (5% of calories, including 0.4g dietary fiber and 1.91g sugars), and 17.6g total fat (74% of calories).
Vitamins Profile in Tuna salad with cheese (Per 100g)
Track how Tuna salad with cheese 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) | 0.7 µg | 3.5% DV |
| Vitamin B12 (Cobalamin) | 1.32 µg | 55% DV |
| Vitamin A (RAE) | 49 µg | 5.4% DV |
| Vitamin E (Alpha-Tocopherol) | 0.92 mg | 6.1% DV |
| Vitamin K (Phylloquinone) | 40.7 µg | 33.9% DV |
| Vitamin B1 (Thiamin) | 0.023 mg | 1.9% DV |
| Vitamin B2 (Riboflavin) | 0.097 mg | 7.5% DV |
| Vitamin B3 (Niacin) | 4.68 mg | 29.3% DV |
| Vitamin B6 (Pyridoxine) | 0.168 mg | 9.9% DV |
| Total Folate (Vitamin B9) | 12 µg | 3% DV |
| Folate (Dietary Folate Equivalents) | 12 µg | 3% DV |
| Natural Food Folate | 12 µg | 3% DV |
| Choline | 23 mg | 4.2% DV |
| Preformed Retinol | 41 µg | 4.6% DV |
| Beta-Carotene | 82 µg | 2.3% DV |
| Alpha-Carotene | 7 µg | 0.6% DV |
| Beta-Cryptoxanthin | 16 µg | 2.7% DV |
| Lutein + Zeaxanthin | 73 µg | 0.7% DV |
Minerals & Electrolytes in Tuna salad with cheese (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) | 0.87 mg | 4.8% DV |
| Calcium (Ca) | 87 mg | 6.7% DV |
| Magnesium (Mg) | 16 mg | 3.8% DV |
| Potassium (K) | 147 mg | 3.1% DV |
| Zinc (Zn) | 0.71 mg | 6.5% DV |
| Selenium (Se) | 34.6 µg | 62.9% DV |
| Phosphorus (P) | 116 mg | 9.3% DV |
| Copper (Cu) | 0.033 mg | 3.7% DV |
| Sodium (Na) | 440 mg | 19.1% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.092 g | 18.4% DV |
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.013 g | 2.6% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 1.02 g | 64.1% DV |
| Linoleic Acid (Omega-6 PUFA) | 7.38 g | 52.7% DV |
| Monounsaturated Fat (MUFA) | 3.89 g | 13% DV |
| Polyunsaturated Fat (PUFA) | 8.52 g | 42.6% DV |
| Saturated Fat (SFA) | 4.11 g | 20.6% DV |
| Dietary Cholesterol | 34 mg | 11.3% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Tuna salad with cheese contains 214 calories (kcal), 11.3g of protein, 2.85g of carbohydrates (0.4g fiber, 1.91g total sugars), and 17.6g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Tuna salad with cheese has an estimated food pH of 4.5 and a Potential Renal Acid Load (PRAL) score of 5.21 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Tuna salad with cheese: Milk, Eggs, Mustard, Soybeans, 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 with cheese by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.