Calorie guide · Mediterranean
Tuna salad with yogurtcalories and macros
One serving of Tuna salad with yogurt has about 480 kcal, with 52 g protein, 28 g carbohydrates and 18 g fat. That is roughly 43% of calories from protein, 23% from carbs and 34% from fat.
Where the calories come from
- Protein52 g43%
- Carbs28 g23%
- Fat18 g34%
This Mediterranean plate tops crisp greens with 160 g of tuna and a boiled egg, dresses them with extra virgin olive oil and lemon, and is served with yogurt on the side. A serving is roughly 480 kcal with 52 g of protein, which supplies about 43% of the calories, mostly from the tuna and egg, while the olive oil, egg and tuna provide most of the 18 g of fat.
Nutrition per serving
| Nutrient | Amount | Share of calories |
|---|---|---|
| Calories | 480 kcal | 100% |
| Protein | 52 g | 43% |
| Carbs | 28 g | 23% |
| Fat | 18 g | 34% |
What's in a typical serving
Omega-3 rich tuna fish over crisp Mediterranean greens and extra virgin olive oil.
- 160g Tuna Fish
- Mediterranean Greens
- Boiled Egg
- Olive Oil, Lemon
How to make it lighter
- Choose tuna canned in water or brine, or drain oil-packed tuna well before adding it to the salad.
- Measure the olive oil with a spoon instead of pouring it, and let extra lemon juice carry the dressing.
- Pick plain, unsweetened yogurt for the side and add more greens if you want a bigger plate.
Lighter alternatives
Frequently asked questions
How many calories are in Tuna salad with yogurt?
A typical serving of Tuna salad with yogurt has about 480 kcal. The exact number depends on the recipe, the amount of oil or butter and the portion size.
Is Tuna salad with yogurt high in protein?
Yes. With about 52 g of protein per serving (43% of its calories), Tuna salad with yogurt is a good protein source.
Can I eat Tuna salad with yogurt 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.