Shocked at How Many Calories Are in Your Tuna Salad

I used to think tuna salad was always a healthy choice—until one afternoon when I decided to log my meals in a calorie tracking app. That’s when I realized my beloved tuna salad, drenched in mayonnaise, was packing over 500 calories per serving! I was shocked. How could something so “healthy” be so calorie-dense?

Tuna salad has long been a go-to in American kitchens. It’s quick, versatile, and often hailed as a healthy lunch staple—especially when stuffed between slices of bread, wrapped in lettuce, or scooped onto a salad bowl. Its roots go back to early 20th-century American lunch counters, where it became a convenient way to use up leftovers and canned fish.

Today, more and more people are asking: How many calories are in tuna salad? And Is tuna salad actually good for weight loss? The answers depend heavily on how it’s prepared.

In this article, I’ll show you how to enjoy a healthy tuna salad recipe that keeps all the flavor but slashes the calories. Using Greek yogurt instead of mayo, this high-protein, low-calorie tuna salad is perfect for meal prep and ideal for keto, low-carb, and weight loss diets. Let’s make tuna salad healthy again!

Shocked at How Many Calories Are in Your Tuna Salad

Recipe by BY ALYSSACourse: LunchCuisine: AmericanDifficulty: Easy

Servings

4

servings

Prep time

10

minutes

Cooking timeminutes

Calories

~450–600 kcal per serving (depending on toppings and portion size)

kcal

A rich and creamy tuna salad loaded with indulgent ingredients that pack surprising calories into every bite

Ingredients

• 2 cans of oil-packed tuna, drained

• ½ cup mayonnaise (full-fat)

• 1 tablespoon olive oil

• 2 hard-boiled eggs, chopped

• ¼ cup finely chopped celery

• 2 tablespoons diced red onion

• ¼ cup shredded cheddar cheese

• 1 small avocado, diced

• 1 tablespoon sweet pickle relish

• Salt and black pepper to taste

• Optional: 1 slice of buttered toast (served on the side or crumbled in)

Directions

• Drain the Tuna:
  Open the oil-packed tuna cans and drain most of the oil, leaving a bit for extra flavor. Transfer tuna to a mixing bowl.
• Add Creamy Base:
  Stir in the mayonnaise and olive oil until the tuna is fully coated and creamy.
• Mix in the Crunch:
  Add chopped celery, red onion, and pickle relish. Stir to combine evenly.
• Add Rich Ingredients:
  Gently fold in chopped hard-boiled eggs, shredded cheddar cheese, and diced avocado. Be careful not to mash the avocado completely.
• Season It:
  Add salt and freshly cracked black pepper to taste.
• Chill or Serve Immediately:
  You can chill the salad for 30 minutes to let flavors meld—or serve immediately for maximum creaminess.
• Optional Garnish:
  Serve with a slice of buttered toast or scoop it onto a bed of lettuce (if you’re pretending to be healthy).

Ingredients for a Healthy Tuna Salad Recipe

To make a truly low-calorie tuna salad that doesn’t skimp on flavor or nutrition, it all starts with the right ingredients. Here’s what you’ll need to build a healthy tuna salad that’s light, filling, and rich in protein:

🥫 Core Ingredients Tuna Salad calories (for 2 servings):

• Canned Tuna (in water, drained) – 1 can (5 oz)
  – About 120 calories, 26g protein, 0g carbs
• Non-Fat Greek Yogurt – 1/4 cup
  – 25 calories, 4g protein, 2g carbs
• Avocado (mashed) – 1/4 fruit
  – 60 calories, 1g protein, 3g carbs, healthy fats
• Celery (chopped) – 1/4 cup
  – 5 calories, 0g fat, 1g carbs
• Red Onion (diced) – 2 tbsp
  – 8 calories, 2g carbs
• Dijon Mustard – 1 tsp
  – 3 calories, 0g fat, 0g carbs

🧂 Optional Add-Ins:

• Olive Oil (drizzle) – 1 tsp adds 40 calories, 5g fat
• Boiled Egg (chopped) – 1 egg adds ~70 calories, 6g protein
• Fresh Herbs (dill, parsley) – Adds flavor with 0 calories

⚖️ Calories Comparison:

• Traditional Tuna Salad (with mayo): ~400–500 calories per serving
• Healthy Tuna Salad (with Greek yogurt): ~200–250 calories per serving

🔄 Substitutions:

• Vegan/Dairy-Free? Use unsweetened vegan mayo or mashed avocado
• Full-Fat Greek Yogurt? Adds creaminess but more calories (~100 per 1/4 cup)
• Avocado for Creaminess: A clean, whole-food swap for mayonnaise

🐟 Pro Tip:

Choose wild-caught tuna for better taste and quality. Look for “pole-and-line caught” or brands like Wild Planet for sustainable sourcing and minimal mercury.

With these ingredients, you’re building a high-protein, low-carb tuna salad that’s satisfying and clean.

How to Make Tuna Salad for Weight Loss

Making a delicious, low-calorie tuna salad that supports your weight loss goals doesn’t have to be complicated. With just a few wholesome ingredients and smart techniques, you can prepare a meal that’s protein-packed, full of flavor, and perfect for meal prep.

🥄 Step-by-Step Instructions:

1. Drain and Prepare the Tuna

Start by draining 1 can (5 oz) of tuna in water thoroughly. Place it in a medium mixing bowl. Use a fork to break it up and fluff the fish.

2. Add Greek Yogurt or Avocado

Mix in 1/4 cup non-fat Greek yogurt or 1/4 mashed avocado. Stir well until creamy. This replaces mayonnaise but gives the same rich texture with far fewer calories and more nutrients.

3. Dice and Add Vegetables

Finely dice:

• 1/4 cup celery
• 2 tbsp red onion

Add them to the bowl. These ingredients add crunch and volume with minimal calories.

4. Season It Up

Add:

• 1 tsp Dijon mustard
• A pinch of salt and black pepper
• Optional herbs like parsley, dill, or chili flakes for a flavor boost

Stir everything until evenly combined.

5. Chill Before Serving

For best taste and texture, refrigerate the tuna salad for at least 30 minutes. This allows the flavors to blend beautifully and firms up the mixture.

🥪 Tuna Salad Sandwich (Optional Serving Style)

Spoon the tuna salad into 2 slices of whole-grain or low-carb bread for a balanced meal.

• Estimated Calories: ~300–350 (depending on bread)
  To reduce carbs further, use lettuce wraps or serve over mixed greens.

🥣 Meal Prep Instructions (3–5 Days)

This recipe scales well for meal prep.

• Multiply ingredients by 3 or 5
• Store in airtight glass containers in the fridge
• Keeps fresh for up to 5 days

Keep the salad base plain, then add herbs, mustard, or avocado just before serving for best texture and taste.

🛠️ Tips for Perfect Texture & Consistency

• Don’t overdo the yogurt—start with 2 tbsp and add more as needed
• For a firmer bite, add extra chopped celery or even shredded carrots
• If it’s too runny, mix in a few teaspoons of chia seeds and let sit

⚖️ Customize Portions for Your Goals

• More protein? Add an extra half can of tuna or a boiled egg
• Fewer calories? Use only Greek yogurt and skip the avocado or eggs
• Lower fat? Stick with non-fat Greek yogurt and avoid oil-based add-ins

🥑 Keto & Low-Carb Adaptation

This recipe is naturally keto-friendly if made with avocado or full-fat Greek yogurt. Just avoid bread and serve in lettuce wraps, bell pepper boats, or over greens for a low-carb tuna salad that still satisfies.

This step-by-step approach ensures you’re building a meal that’s not only tasty and satisfying but also aligned with your nutrition and weight loss goals.

Tuna Salad Variations & Healthy Tips

One of the best things about this healthy tuna salad recipe is how adaptable it is. Whether you’re following a keto, gluten-free, or dairy-free diet, or just looking to switch things up for variety, there are countless ways to make this classic dish your own—without compromising on nutrition or flavor.

🥑 How to Make a Keto Tuna Salad

For a truly keto-friendly tuna salad, skip high-carb veggies like carrots or sweet corn. Instead, stick to:

• Celery (very low-carb)
• Cucumber (adds crunch, minimal carbs)
• Full-fat Greek yogurt or avocado for creaminess
  This version keeps your net carbs low, typically under 5g per serving, making it perfect for ketogenic and low-carb diets.

🥚 Nutrient-Boosting Add-ins

Upgrade your tuna salad with these healthy extras:

• Chia seeds – add fiber, omega-3s, and help thicken the texture
• Ground flaxseeds – great for digestion and heart health
• Boiled eggs (diced) – boost the protein content and add richness

🌶️ Creative Twists to Elevate Flavor

• Pickles or pickle juice – for a tangy crunch
• Cucumber – refreshing and hydrating
• Sriracha or chili flakes – adds a spicy kick without calories
• Fresh dill or parsley – lightens and brightens the flavor profile

🥬 How to Serve Your Tuna Salad

Tired of the same old sandwich? Try these creative, healthy serving ideas:

• Lettuce wraps – low-calorie, crunchy, and fresh
• Stuffed avocado halves – high in fiber and healthy fats
• On sweet potato rounds – gluten-free and delicious
• In a whole-grain pita or wrap – balanced and portable
• On a salad bowl – loaded with greens for extra fiber

🌱 Dietary Adaptations

• Dairy-Free: Skip Greek yogurt and use mashed avocado or dairy-free yogurt
• Gluten-Free: Avoid traditional bread and opt for lettuce cups or sweet potato slices

🍱 Meal Prep & Quick Lunch Ideas

This recipe is perfect for prepping ahead:

• Make a large batch and portion into containers
• Pair with cut veggies, rice cakes, or hard-boiled eggs for a balanced lunch
• Use leftovers as a quick filling for wraps or stuffed veggies

By using these simple tweaks, you can keep your tuna salad exciting, nourishing, and aligned with your dietary goals every single day.

Tuna Salad Calories & Nutrition Facts

When it comes to healthy eating, tuna salad can either be a nutritional powerhouse—or a calorie bomb. The difference comes down to your ingredients. Let’s break it down so you can make informed, goal-friendly choices.

🔥 Calorie Comparison: Classic vs Healthy Tuna Salad

• Traditional Tuna Salad (with mayonnaise):
  ~400–500 calories per serving (1/2 cup to 1 cup)
  • High in fat due to full-fat mayo
  • Lower protein-to-calorie ratio
• Healthy Tuna Salad (with non-fat Greek yogurt):
  ~200–250 calories per serving
  • Same protein, significantly less fat
  • Ideal for weight-conscious meal planning

⚖️ Macronutrient Breakdown (Per Serving)

(Based on tuna, non-fat Greek yogurt, celery, mustard, and red onion)

🧠 Health Benefits of Key Ingredients

• Tuna (in water):
  Rich in omega-3 fatty acids, lean protein, and essential B-vitamins. Supports heart health, muscle repair, and brain function.
• Non-Fat Greek Yogurt:
  Packed with probiotics, calcium, and protein—supports gut health and immune function with a fraction of the fat in mayo.
• Vegetables (celery, onion):
  Add fiber, crunch, and hydration. Great for digestion and fullness with barely any calories.
• Avocado (optional):
  A heart-healthy source of monounsaturated fats and fiber—ideal for satiety and long-lasting energy.

🎯 Perfect for Different Diet Goals

• Weight Loss:
  Low in calories and carbs, high in protein—keeps you full longer and supports fat loss.
• Muscle Building:
  With 20–30g of protein per serving, it fuels recovery and lean muscle growth.
• Keto & Low-Carb Diets:
  Tuna is naturally zero-carb. Sub in full-fat yogurt or avocado and serve with lettuce wraps to keep carbs minimal.

📊 Suggested Nutrition Table (Per 1 Serving)

This balanced nutritional profile makes tuna salad not only delicious and convenient, but also one of the most goal-friendly meals you can prep.

Tuna Salad Mistakes That Add Calories

Even the healthiest recipes can be sabotaged by small missteps—especially when it comes to tuna salad for weight loss. Here are the most common mistakes that unintentionally boost calories or ruin the texture, and how to fix them with smart, simple swaps.

❌ Mistake #1: Using Too Much Mayonnaise

Why it’s a problem: Just 2 tablespoons of mayo can add over 180 calories and 20g of fat.
Fix: Swap in non-fat Greek yogurt or mashed avocado. You’ll get creaminess, protein, and healthy fats with a fraction of the calories.

❌ Mistake #2: Overloading Olive Oil or Cheese

Why it’s a problem: Healthy fats are still calorie-dense. A few extra teaspoons of oil or shredded cheese can quickly push your tuna salad past the 500-calorie mark.
Fix: Measure all high-calorie add-ins and use sparingly. Stick to 1 tsp of olive oil or skip cheese altogether if you’re watching your macros.

❌ Mistake #3: Assuming All Tuna Salad Sandwiches Are Low-Cal

Why it’s a problem: The type of bread, toppings, and spreads can double the calories.
Fix: Use low-calorie wraps, lettuce leaves, or whole grain thin slices. Always factor in the sandwich components when calculating calories.

❌ Mistake #4: Not Reading Labels

Why it’s a problem: Canned tuna can vary in calorie count and sodium. Some flavored varieties come with added oils and sugars.
Fix: Choose tuna in water, labeled wild-caught and low sodium when possible. Check condiments like mustard or pickles for hidden sugars.

❌ Mistake #5: Not Draining Tuna Properly

Why it’s a problem: Excess water leads to a soggy, watery salad.
Fix: Press the tuna firmly with a fork or use a strainer to remove all moisture before mixing.

🛠️ Bonus Fixes for Common Texture & Taste Issues

• Watery Salad? Stir in chia seeds or let it chill to thicken.
• Too Salty? Add a squeeze of lemon juice or extra celery.
• Bland? Boost with herbs, Dijon mustard, or a touch of Sriracha.

Avoiding these small mistakes ensures your healthy tuna salad recipe stays lean, flavorful, and perfect for your goals.

Tuna Salad FAQs for Healthy Eaters

If you’re looking to enjoy tuna salad as part of a healthy lifestyle, you’re not alone. These frequently asked questions cover everything from calorie content to storage tips and keto-friendly options.

🥄 How many calories are in tuna salad with mayonnaise?

Traditional tuna salad made with mayo typically contains 400–500 calories per serving, mainly due to the high fat content in mayonnaise. Switching to Greek yogurt can cut this almost in half.

⚖️ Is tuna salad healthy for weight loss?

Yes—when made with light ingredients like canned tuna in water, non-fat Greek yogurt, and fresh vegetables, tuna salad is a high-protein, low-calorie option ideal for weight loss.

🍱 Can I meal prep tuna salad in advance?

Absolutely. Tuna salad is great for meal prep and can be made in batches. Store it in airtight containers for easy, ready-to-go lunches throughout the week.

🧊 How long does tuna salad last in the fridge?

Homemade tuna salad lasts 3–5 days in the refrigerator when stored in a sealed container. For best texture, stir before serving each time.

🥬 What are the best low-carb sides for tuna salad keto style?

For a keto-friendly meal, pair tuna salad with:

• Lettuce wraps
• Cucumber slices
• Stuffed avocados
• Zucchini boats
• Cauliflower crackers

❄️ Can I freeze tuna salad?

Freezing is not recommended, especially if it contains Greek yogurt or veggies, as the texture can become watery or mushy when thawed.

🍞 What bread is best for a low-calorie tuna salad sandwich?

Opt for:

• Whole grain thin-sliced bread (around 70–100 calories per slice)
• Low-carb wraps
• Sprouted grain bread
• Or skip bread altogether and use lettuce leaves for a lighter option.

These tips help make your tuna salad habit healthier, tastier, and perfectly aligned with your nutritional goals.

Try This Healthy Tuna Salad Today!

If you’ve ever been shocked at how many calories are in your tuna salad, you’re not alone. Many people think they’re making a healthy choice—until they realize how quickly mayo, cheese, and extra oils add up. That’s why this healthy tuna salad recipe is such a game-changer.

Made with non-fat Greek yogurt or avocado, packed with lean protein from tuna, and full of crunchy, low-calorie veggies, it’s the perfect fit for a wide range of nutrition goals. Whether you’re focused on weight loss, following a low-calorie meal plan, or sticking to a keto or low-carb lifestyle, this version delivers flavor, fullness, and real health benefits—without the calorie overload.

Give it a try and track your tuna salad calories—you might be surprised by how satisfying it is without the guilt. Don’t forget to experiment with your own favorite twists:
Will you go with Greek yogurt or avocado? Add a little Sriracha or keep it classic?

We’d love to hear how you make it your own—share your version in the comments or tag us on social media!

👉 Looking for more healthy ideas? Check out our Best Caesar Pasta Salad with Creamy Dressing, and more clean-eating recipes to keep your meal prep fresh and exciting.