Calorie guide · French
Niçoise saladcalories and macros
One serving of Niçoise salad has about 430 kcal, with 30 g protein, 24 g carbohydrates and 24 g fat. That is roughly 28% of calories from protein, 22% from carbs and 50% from fat.
Where the calories come from
- Protein30 g28%
- Carbs24 g22%
- Fat24 g50%
This French salad combines 120 g of tuna, a boiled egg and 100 g of boiled potatoes with green beans, tomato, olives and olive oil. A serving is roughly 430 kcal with 30 g of protein, and about half of the calories come from its 24 g of fat, supplied by the olive oil, olives, egg and tuna, while the potatoes provide most of the 24 g of carbohydrates.
Nutrition per serving
| Nutrient | Amount | Share of calories |
|---|---|---|
| Calories | 430 kcal | 100% |
| Protein | 30 g | 28% |
| Carbs | 24 g | 22% |
| Fat | 24 g | 50% |
What's in a typical serving
A French salad of tuna, boiled egg, potatoes, green beans and olives, high in protein and well balanced.
- 120g Tuna
- 1 Boiled Egg
- 100g Boiled Potatoes
- Green Beans, Tomato
- Olives, Olive Oil
How to make it lighter
- Measure the olive oil for the dressing and stretch it with lemon juice or vinegar.
- Keep the olives to a few and use tuna in water or brine rather than tuna in oil.
- Add extra green beans and tomato for volume instead of more potatoes.
Lighter alternatives
Frequently asked questions
How many calories are in Niçoise salad?
A typical serving of Niçoise salad has about 430 kcal. The exact number depends on the recipe, the amount of oil or butter and the portion size.
Is Niçoise salad high in protein?
Yes. With about 30 g of protein per serving (28% of its calories), Niçoise salad is a good protein source.
Can I eat Niçoise salad while losing weight?
Yes, if it fits your daily calorie target. Weight loss depends on your total intake over time, not on a single dish; portion size and added fats make the biggest difference.
Values are Sporty catalog estimates per serving, calculated from USDA FoodData Central values for the listed ingredients. Real values vary with recipe, oil and portion size.