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Tuna Pasta Salad

Tuna Pasta Salad

Everyday

Tuna Pasta Salad is a chilled dish combining cooked pasta with flaked tuna, crisp vegetables like celery and onions, and a creamy mayonnaise or light vinaigrette dressing. This protein-rich meal provides substantial omega-3 fatty acids from tuna while offering balanced macronutrients from the pasta and vegetable base. Popular for meal prep and picnics, it can be adapted for lower-calorie diets by substituting Greek yogurt for mayonnaise or using whole-grain pasta.

Macro Impact

A 1 cup serving contains 600 calories, 28g protein, 108g carbs, and 6g fat.

Calorie Burn

How long would it take to burn off 600 calories?
Walking3.5 mph, moderate pace
2 hours 20 min
YogaModerate effort, gentle pace
1 hour 42 min
SwimmingModerate effort, freestyle
1 hour 17 min
Biking12-14 mph, moderate effort
1 hour 2 min
StairsStair climbing, moderate pace
1 hour 10 min
Running5 mph (12 min/mile)
51 min

Nutrition Facts

Serving size1 cup (250 g)
Amount per serving
Calories600
% Daily Value*
Total Fat6g
8%
Saturated Fat1g
5%
Trans Fat0g
Polyunsaturated Fat2g
Monounsaturated Fat3g
Cholesterol88mg
29%
Sodium338mg
15%
Total Carbohydrate108g
39%
Dietary Fiber8g
27%
Total Sugars5g
Includes Added Sugars0g
0%
Protein28g
Vitamin D5mcg
25%
Calcium50mg
4%
Iron5mg
25%
Potassium625mg
13%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
108 / 275 g
39%
Fiber
8 / 28 g
27%
Sugars
5 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
3 g
Insoluble Fiber
5 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
6 / 78 g
8%
Monounsaturated
3 / 31 g
10%
Polyunsaturated
2 / 23 g
10%
Saturated
1 / 23 g
4%
Trans
0 g
Cholesterol
88 / 300 g
29%
Omega 3
1 / 5 g
27%
Omega 6
1 / 19 g
5%
Omega 9
3 g
Protein
Protein
28 / 80 g
34%
Amino Acids
Histidine
1 / 3 g
24%
Isoleucine
1 / 2 g
83%
Leucine
2 / 3 g
67%
Lysine
2 / 2 g
94%
Methionine
1 / 1 g
47%
Phenylalanine
1 / 2 g
66%
Threonine
1 / 1 g
79%
Tryptophan
0 / 0 g
118%
Valine
2 / 2 g
73%
Arginine
2 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
2 g
Aspartic Acid
3 g
Glutamic Acid
4 g
Glycine
2 g
Proline
2 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
11%
Riboflavin, B2
0 / 1 mg
21%
Niacin, B3
5 / 15 mg
33%
Pantothenic Acid, B5
1 / 5 mg
15%
Pyridoxine, B6
1 / 1 mg
38%
Biotin, B7
5 / 30 mcg
17%
Cobalamin, B12
4 / 2 mcg
156%
Folate
75 / 400 mcg
19%
Vitamin A
250 / 800 mcg
31%
Vitamin C
5 / 83 mg
6%
Vitamin D
5 / 15 mcg
33%
Vitamin E
4 / 15 mg
25%
Vitamin K
13 / 105 mcg
12%
Minerals
Calcium
50 / 1k mg
5%
Copper
0 / 1 mg
28%
Iron
5 / 13 mg
35%
Magnesium
50 / 370 mg
14%
Manganese
1 / 2 mg
24%
Phosphorous
375 / 700 mg
54%
Potassium
625 / 3k mg
21%
Selenium
100 / 55 mcg
182%
Sodium
338 / 2.3k mg
15%
Zinc
2 / 10 mg
21%
Chromium
3 / 30 mcg
8%
Molybdenum
13 / 45 mcg
28%
Iodine
38 / 150 mcg
25%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
175 g
Caffeine
0 mg
Choline
125 mg
Taurine
75 mg

References

Data on this page was sourced from a publicly available first-party datasource.

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