Tuna Sweetcorn Salad

Tuna Sweetcorn Salad
Fat 17%Carbs 47%Protein 35%
Percent Calories

1 serving of tuna sweetcorn salad contains 248 Calories. The macronutrient breakdown is 47% carbs, 17% fat, and 35% protein. This is a good source of protein (43% of your Daily Value), potassium (16% of your Daily Value), and magnesium (21% of your Daily Value).

Makes
2 servings
Prep Time
10 minutes

Ingredients

  • Lettuce

    Green leaf, raw

    4 cup shredded or 144g

  • Tuna

    Fish, light, canned in water, drained solids

    1 can or 165g

  • Corn

    Sweet, yellow, raw

    2 cup or 290g

  • Mayonnaise

    Regular, with salt

    1 tsp or 5g

  • Plain yogurt

    Low fat, 12 grams protein per 8 ounce

    ⅓ cup or 82g

Directions

  1. Place the shredded lettuce in a large bowl and add the sweet corn. Toss to combine.
  2. In a separate bowl, mix together the drained tuna, light mayonnaise, and plain yogurt until well combined.
  3. Combine the tuna mixture with the lettuce and sweet corn, toss well, and serve immediately.

Nutrition Facts

For 1 serving of tuna sweetcorn salad (343g)

NutrientValue%DV
Calories248
Fats5g 7%
Saturated fats1g 7%
Trans fats0g
Cholesterol33mg 11%
Sodium289mg 13%
Carbs32g 12%
Net carbs28g
Fiber4g 14%
Sugar13g
Protein24g
Calcium118mg 12%
Iron3mg 34%
Potassium775mg 16%
Vitamin D1μg 7%
Vitamins and Minerals
Alpha carotene23μg
Beta carotene3268μg
Caffeine0mg
Choline74mg 14%
Copper0.1mg 15%
Fluoride20μg
Folate (B9)96μg 24%
Lycopene0μg
Magnesium89mg 21%
Manganese0.4mg 18%
Niacin11mg 70%
Pantothenic acid2mg 30%
Phosphorus324mg 46%
Retinol20μg
Riboflavin (B2)0.3mg 24%
Selenium61μg 111%
Theobromine0mg
Thiamine0.3mg 29%
Vitamin A IU5672IU
Vitamin A300μg 33%
Vitamin B122μg 97%
Vitamin B61mg 40%
Vitamin C17mg 19%
Vitamin D IU39IU
Vitamin D20μg
Vitamin D31μg
Vitamin E1mg 4%
Vitamin K95μg 79%
Zinc2mg 16%
Sugars
Sugar13g
Sucrose1g
Glucose5g
Fructose3g
Lactose0g
Maltose0g
Galactose0g
Starch8g
Fats
Saturated fats1g 7%
Monounsaturated fats1g
Polyunsaturated fats2g
Trans fats0g
Fatty Acids
Total omega 30.4g
Total omega 62g
Alpha Linolenic Acid (ALA)0.2g
Docosahexaenoic Acid (DHA)0.2g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine1g
Arginine1g
Aspartic acid2g
Cystine0.2g
Glutamic acid4g
Glycine1g
Histidine1g
Hydroxyproline0g
Isoleucine1g
Leucine2g
Lysine2g
Methionine1g
Phenylalanine1g
Proline1g
Serine1g
Threonine1g
Tryptophan0.2g
Tyrosine1g
Valine1g

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