Dinner
Tuna salad with egg and corn
Each serving has 295 kcal, 30.4 g of protein, and 3.8 g of fiber, or 10.3 g of protein per 100 kcal. Ready in 15 minutes; makes 2 servings.
Per serving
- 295 kcalCalories
- 30.4 gProtein
- 3.8 gFiber
Calculated ingredient by ingredient from USDA FoodData Central. 10.3 g of protein per 100 kcal.
- Prepared by
- Alex Gonzalez
- Published
- Sources
- 9 primary
No clinical review. No advertising from drug companies and no affiliate links.How we work
Ingredients
- 160 g5.5 ozcanned light tuna in water, drained (about 1 1/2 five-ounce cans)
- 110 g4 ozhard-boiled eggs (2 large)
- 120 g4 ozromaine lettuce, torn (about 2 1/2 cups)
- 200 g7 oztomatoes, cut into wedges (about 1 1/2 medium)
- 100 g3.5 ozsliced cucumber (about 1 cup)
- 60 g2 ozcooked sweet corn (about 1/3 cup)
- 20 g0.7 ozgreen olives (about 6)
- 10 golive oil (2 teaspoons)
- Vinegar and salt to taste
Directions
- Boil the eggs for 10 minutes, cool them in cold water, peel them, and cut them into quarters.
- Rinse and cut up the lettuce, tomatoes, and cucumber.
- Toss the vegetables in a serving bowl with the corn and olives.
- Top with the flaked tuna and the eggs.
- Dress with the oil, vinegar, and salt just before serving.
Why it is filling
Raw vegetables bring a lot of volume and water for very few calories, and the tuna and eggs provide the protein. It is a cold dinner with no cooking smells, something many people appreciate when they have nausea. Tuna packed in water has almost no fat; nearly all the fat in the dish comes from the olive oil and olives.
In numbers, each serving has 30.4 g of protein and 3.8 g of fiber, with an energy density of 76 kcal per 100 g of the dish. In the satiety index by Holt and colleagues (1995), the foods that were most filling per calorie were those with more protein, fiber, and water and less fat.
If your appetite is small
- If the vegetables fill you up before you get to the tuna, start with the tuna and eggs.
- Keep the dressing separate: undressed, the salad keeps for a day in the fridge.
Nutrition facts
| Nutrient | Per serving | Whole recipe |
|---|---|---|
| Calories | 295 kcal | 589 kcal |
| Protein | 30.4 g | 60.8 g |
| Carbohydrates | 14.8 g | 29.5 g |
| Fiber | 3.8 g | 7.5 g |
| Fat | 13.3 g | 26.6 g |
| Approximate weight | 390 g (14 oz) | 780 g (28 oz) |
How it is calculated
Each ingredient contributes its per-100 g values from the site’s food database, multiplied by the amount in the recipe. Seasonings, water, and lemon or lime juice are not counted. It is an approximation: the actual size of the foods and how you cook them shift the result a little.
| Ingredient | Amount | Calories | Protein | Fiber |
|---|---|---|---|---|
| Canned tuna in water | 160 g | 186 kcal | 40.8 g | 0 g |
| Egg | 110 g | 157 kcal | 13.9 g | 0 g |
| Romaine lettuce | 120 g | 20 kcal | 1.5 g | 2.5 g |
| Tomato | 200 g | 36 kcal | 1.8 g | 2.4 g |
| Cucumber | 100 g | 15 kcal | 0.7 g | 0.5 g |
| Cooked sweet corn | 60 g | 58 kcal | 2 g | 1.4 g |
| Green olives | 20 g | 29 kcal | 0.2 g | 0.7 g |
| Olive oil | 10 g | 88 kcal | 0 g | 0 g |
To plan your meals
- Daily protein calculator: an indicative protein range per day and per meal, to see how much of it this recipe covers.
- Weekly menu for small appetites: seven days of small portions with the protein spread across meals, ready to print.
More recipes
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Sources
Nutrition values for each ingredient (USDA FoodData Central) and the satiety reference, with the access date.
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Fish, tuna, light, canned in water, without salt, drained solids (FDC ID 171986).accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Egg, whole, raw, fresh (FDC ID 171287).accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Lettuce, cos or romaine, raw (FDC ID 169247).accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Tomatoes, red, ripe, raw, year round average (FDC ID 170457).accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Cucumber, with peel, raw (FDC ID 168409).accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Corn, sweet, yellow, cooked, boiled, drained, without salt (FDC ID 169999).accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Olives, pickled, canned or bottled, green (FDC ID 169096).accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Oil, olive, salad or cooking (FDC ID 171413).accessed .
- European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .