Calories in
fish, tuna salad
187 kcal per 100 g Fish, tuna salad contains 187 calories per 100 grams, or about 159 calories per 3 oz. Per 100 g it provides 16.0 g protein, 9.4 g carbohydrate and 9.3 g fat.
By calories that splits 20% carbohydrate, 35% protein, 45% fat — dissected below.
SOURCE·USDA SR Legacy·FDC 175160·REVIEWED JUL 2026
The 4·4·9 shorthand adds to 185 kcal and USDA publishes 187 kcal. The arithmetic closes, so the axis above is simply that figure divided by the shares.
Source—USDA FoodData Central, SR Legacy—FDC 175160—retrieved 2026-07
How this is worked out
- USDA measures every nutrient per 100 g of edible portion. That row is published here unchanged — nothing is rounded up, smoothed or "adjusted".
- The energy figure is USDA's own, derived with food-specific factors. This site never computes the calorie count it publishes.
- The Atwater shorthand 4 · 4 · 9 is applied to the protein, carbohydrate and fat grams only to split that energy into shares — and where the shorthand disagrees with the published figure, the gap is printed rather than hidden.
- A serving is a straight proportional conversion of the per-100 g row, using USDA's own household measures for the grams.
- The walking figure uses MET 4.0 at 70 kg, the same equation the sister site publishes.
per serving = per 100 g × serving grams ÷ 100 energy shares = 4·P + 4·C + 9·F (P, C, F in grams) walk minutes = kcal ÷ (4.0 × 3.5 × 70 ÷ 200)
Calories in a typical serving
Per-100 g figures are useful for comparison but nobody eats 100 g of anything on purpose. These are the USDA's own household measures.
| Serving | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 3 oz | 85.0 g | 159 | 13.6 g | 8.0 g | 7.9 g |
| 1 cup | 205.0 g | 383 | 32.9 g | 19.3 g | 19.0 g |
SOURCE·USDA SR Legacy·REVIEWED JUL 2026
Full nutrition, per 100 g and per 3 oz
| Nutrient | Per 100 g | Per 3 oz |
|---|---|---|
| Energy | 187 kcal | 159 kcal |
| Protein | 16.0 g | 13.6 g |
| Total fat | 9.3 g | 7.9 g |
| Saturated fat | 1.5 g | 1.3 g |
| Carbohydrate | 9.4 g | 8.0 g |
| Fibre | 0.0 g | 0.0 g |
| Sodium | 402.0 mg | 341.7 mg |
| Potassium | 178.0 mg | 151.3 mg |
| Calcium | 17.0 mg | 14.5 mg |
| Iron | 1.0 mg | 0.9 mg |
| Vitamin C | 2.2 mg | 1.9 mg |
| Vitamin A | 24.0 µg | 20.4 µg |
| Cholesterol | 13.0 mg | 11.1 mg |
| Water | 63.2 g | 53.7 g |
A dash means the nutrient was not measured for this item, which is not the same as zero.
SOURCE·USDA SR Legacy·FDC 175160·REVIEWED JUL 2026
How fish, tuna salad compares
Among the 68 finfish and shellfish products items on this site, fish, tuna salad ranks 5 of 68 by calorie density, against a category average of 114 kcal per 100 g — so it is about 64% more calorie-dense than typical for its group.
It carries 8.6 g of protein per 100 calories, a moderate protein contribution.
To burn off 3 oz (159 kcal), a 70 kg adult would walk for roughly 32 minutes — see the walking calculation on our sister site, or pick a different activity. Treat that as a sense of scale rather than a rule: eating and moving are not a simple ledger.
SOURCE·USDA SR Legacy·REVIEWED JUL 2026
A reference table describes the average fish, tuna salad. Yours was grown somewhere, picked at some ripeness, and cooked by you.
Questions this entry settles
How many calories are in fish, tuna salad?
Fish, tuna salad contains 187 calories per 100 g, which works out to about 159 calories per 3 oz. It also provides 16.0 g of protein, 9.4 g of carbohydrate and 9.3 g of fat per 100 g.
What is the macro breakdown of fish, tuna salad?
By calories, fish, tuna salad is roughly 20% carbohydrate, 35% protein and 45% fat. That makes it a predominantly fat-based food.
How long does it take to burn off 3 oz?
About 32 minutes of ordinary walking for a 70 kg adult (MET 4.0). That is a rough guide for scale, not a prescription — appetite and activity interact in ways a simple subtraction does not capture.
Is this figure exact for the fish, tuna salad I bought?
No. These are USDA reference values, averaged across samples. Real foods vary with variety, ripeness, growing conditions, cut, brand and how they were cooked — 10–20% either way is normal. Use them for planning, not precision.
Neighbouring entries
The 6 foods that sit closest to fish, tuna salad on the calorie-density shelf, all within finfish and shellfish products.
Source: USDA FoodData Central, SR Legacy — public domain, reviewed JUL 2026. Full USDA description: "Fish, tuna salad". General information only — not medical or nutrition advice. Values are averages for a food type and vary by brand, ripeness and preparation.
