How Many Calories Are in Tuna Salad? Low-Calorie, High-Protein Swaps That Actually Work

If you’re wondering how many calories are in tuna salad and how to make it healthier you’re in the right place. Whether you’re watching your macros, meal prepping, or trying to lose weight, this no-cook classic can be a powerful ally. Let’s break it down!

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Why Tuna Salad Is the Ultimate No-Cook, Low-Calorie Comfort Food

My First Tuna Salad Was Made Without a Stove

I didn’t grow up with fancy food or meal plans. My first taste of tuna salad came in my grandma’s tiny Michigan kitchen: canned tuna, yogurt, celery, and a few crackers. It was humble but nourishing and looking back, surprisingly light and protein-rich.

From Childhood Staple to Adult Meal Prep Hero

As life got busier, I found myself going back to that same comforting bowl. Except now, I use Greek yogurt instead of mayo, and stuff it into crisp lettuce cups or mix it into a protein bowl. It’s fast, satisfying, and macro-friendly no cooking required.

Tuna Salad Calories – What You Need to Know First

Common Ingredients and Their Calorie Impact

When someone asks, “How many calories are in tuna salad?” the honest answer is, it depends. The biggest variable is what you mix in. A simple blend of canned tuna and plain Greek yogurt will be drastically different from a creamy, mayo-heavy version with extras like cheese or pasta.

Here’s a breakdown of typical base ingredients and their calorie values per serving:

Ingredient	Calories (per 100g)
Canned Tuna in Water	116
Mayonnaise (Full Fat)	680
Greek Yogurt (Plain, 2%)	59
Celery	14
Chopped Eggs	143

As you can see, mayonnaise is the calorie heavyweight. Just two tablespoons can add over 200 calories to a single portion. Swapping that for Greek yogurt or mashed avocado can drastically cut tuna salad calories without sacrificing creaminess.

How Different Variations Change the Total Calories

Let’s walk through some common tuna salad variations to see how the calories stack up.

• Traditional Tuna Salad (Tuna + Mayo + Celery)
  → Around 400–500 calories per cup, depending on mayo quantity.
• Light Tuna Salad (Tuna + Greek Yogurt + Veggies)
  → Roughly 200–250 calories per cup.
• Tuna Pasta Salad (Tuna + Mayo + Pasta + Peas)
  → Between 500–700 calories per cup.
• No-Cook Protein Bowl (Tuna + Veggies + Olive Oil Drizzle)
  → Around 300–350 calories depending on fats used.

If you’re trying to lose weight or hit a calorie goal, your best bet is the lean version. That’s exactly what I share in my High-Protein Low-Calorie Meal Prep, which includes a tuna salad bowl that’s fresh, satisfying, and macro-friendly.

Even small changes like using mustard instead of mayo or boosting volume with chopped cucumber and red pepper can lower tuna salad calories dramatically. You can also explore vegan protein meal preps that use chickpeas and avocado for a similar no-cook feel with fewer processed fats.

How to Make a Low-Calorie Tuna Salad Without Losing Flavor

Best Substitutes for Mayo, Bread, and High-Fat Add-ins

If you love the creamy texture of traditional tuna salad but not the 500-calorie hit from mayonnaise, you’re not alone. The key to lowering tuna salad calories lies in simple, clever ingredient swaps that keep the flavor but slash the fat.

Here are some of the best no-cook, low-cal swaps I’ve tested (and loved):

• Swap mayo with plain Greek yogurt:
  Tangy, creamy, and just 59 calories per 100g. Bonus? You get extra protein.
• Use mashed avocado for healthy fats:
  One tablespoon adds richness and fiber without processed oils.
• Skip the sandwich bread:
  Try stuffing your salad into lettuce cups, bell pepper halves, or even a cucumber boat.
• Replace pasta with spiralized veggies or cauliflower rice:
  This trick cuts carb load and keeps portions large without increasing tuna salad calories.

Want a flavor kick without adding fat? Stir in ingredients like Dijon mustard, lemon juice, chopped pickles, or fresh herbs. I love the way celery, red onion, and dill balance out the creaminess in my no-cook bowls. You can see similar tricks used in my High-Protein Bean Salads another excellent option for those rotating between tuna and plant-based days.

Sample Low-Cal Tuna Salad Recipes and Nutrition Facts

Below are two lean, macro-friendly tuna salad variations that take under 10 minutes to assemble and travel well for meal prep.

1. Greek-Style Tuna Salad (No Mayo)

• 1 can tuna in water
• 3 tbsp plain Greek yogurt
• 1 tsp Dijon mustard
• 1 tbsp chopped dill
• ¼ cup diced cucumber
• 2 tbsp chopped red onion
• Sea salt and black pepper to taste

Calories per serving: ~220
Protein: 28g | Fat: 5g | Carbs: 4g

2. Avocado Tuna Salad Wraps (Low-Carb Lettuce Boats)

• 1 can tuna
• 2 tbsp mashed avocado
• 1 tbsp lime juice
• ¼ cup chopped celery
• Romaine leaves for serving
• Optional: chili flakes or garlic powder

Calories per wrap (2 lettuce boats): ~250
Protein: 25g | Fat: 10g | Carbs: 6g

These recipes are flexible and totally no-cook perfect for busy days or student-friendly prep. You can even bulk them up with some chickpeas or enjoy with pita like I do in my Greek Pita Pocket No-Cook Lunch.

No-Cook Tuna Salad Recipes Under 250 Calories

1. Greek Yogurt Tuna Salad

• 1 can tuna in water
• 3 tbsp Greek yogurt
• 1 tsp Dijon mustard
• 1 tbsp chopped dill
• 1/4 cup diced cucumber
• 2 tbsp chopped red onion

Nutrition: ~220 cal, 28g protein, 5g fat, 4g carbs

2. Avocado Tuna Lettuce Wraps

• 1 can tuna
• 2 tbsp mashed avocado
• 1 tbsp lime juice
• 1/4 cup chopped celery
• Romaine lettuce leaves

Nutrition: ~250 cal, 25g protein, 10g fat, 6g carbs

How to Serve Tuna Salad for Maximum Nutrition & Low Calories

Wraps, Bowls, and Lettuce Cups

Pair tuna salad with low-cal, high-volume sides to keep you full. Try stuffing into lettuce boats, bell peppers, or serving with cucumber slices or protein-rich bean salad.

Balancing Macros: Protein, Carbs, and Healthy Fats

For a complete meal, aim for 25–35g protein (tuna + yogurt), 15–25g carbs (from veggies or legumes), and 8–15g fats (avocado, seeds, or olive oil).

Frequently Asked Questions About Tuna Salad Calories

Conclusion

Tuna salad isn’t just a nostalgic lunchbox staple it’s a powerhouse when it comes to easy, protein-rich, and low-calorie meals. Whether you’re watching your macros, trying to lose weight, or simply want a meal that’s fast and satisfying, learning how tuna salad calories are influenced by your ingredient choices gives you control without sacrifice.

From Greek yogurt swaps to veggie-loaded bowls, you now have the tools to make tuna salad work for your lifestyle. The next time you’re hungry and in a rush, skip the takeout and open a can you’ll thank yourself.

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