How many calories are in Arugula Salad with Tuna and Olives?
Arugula Salad with Tuna and Olives has about 259 calories per serving based on the current ingredient list and serving size on this page.
InternationalSaladsGluten FreeHigh ProteinLow CarbUnder 300 CaloriesQuick Meals30 Minute MealsFat Loss Friendly
Arugula Salad with Tuna and Olives
Arugula Salad with Tuna and Olives is a Salads international recipe with 259 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
259 kcal
Total Time
15 min
Servings
1
Protein
32.6 g
About This Recipe
The story behind Arugula Salad with Tuna and Olives
Arugula Salad with Tuna and Olives is a salads recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around arugula, olives, and cucumber.
Like most enduring salads recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 1 serving and lands at roughly 259 calories each, so you can see exactly how it fits your day before you start cooking.
Plan for about 15 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Arugula Salad with Tuna and Olives worth coming back to.
Ingredients
- Arugula1 cup (20 g)
- Olives5 count (25 g)
- Cucumber1/2 cup (60 g)
- Tomato1/2 count (65 g)
- Olive Oil1/2 tablespoon (5 ml)
- Lemon Juice1 tablespoon (15 g)
- Bell Pepper1/4 count (30 g)
- Canned Tuna in Water1 can (120 g)
Instructions
- 1
Step 1
Cut the tomato into thin slices and the bell pepper into strips.
- 2
Step 2
Separately, cut the cucumber into slices and cut them in half.
- 3
Step 3
Drain the tuna and place in a salad bowl.
- 4
Step 4
Add the tomato, bell pepper, arugula leaves, cucumber and olives.
- 5
Step 5
Season with the oil, lemon juice, salt and pepper. Optional: Sprinkle a pinch of sesame seeds.
Nutrition Snapshot
Macros and micros at a glance
49/ 100
Forkd Score · Limited
This recipe scores well for protein density relative to its per-serving calories.
Calories
259
Protein
32.6g
Carbs
9g
Fat
8.7g
Fiber
1.8g
Micronutrients
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Vegetarian
No
Vegan
No
Gluten Free
Yes
Dairy Free
No
Allergens
FishTree NutGluten
Meal Prep and Storage
Make it easier to prep ahead
Arugula Salad with Tuna and Olives can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
Frequently Asked Questions
Common questions about Arugula Salad with Tuna and Olives
How long does Arugula Salad with Tuna and Olives take to make?
Arugula Salad with Tuna and Olives takes about 15 minutes from start to finish. That is roughly about 15 minutes of prep. Actual times vary with your equipment and how much you prep in advance.
What ingredients can I substitute in Arugula Salad with Tuna and Olives?
Most ingredients in Arugula Salad with Tuna and Olives can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. Larger swaps will shift the calories and macros shown on this page.
How should I store leftover Arugula Salad with Tuna and Olives?
Arugula Salad with Tuna and Olives can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used. Let it cool before sealing, and keep it refrigerated rather than at room temperature.
Can I freeze Arugula Salad with Tuna and Olives?
Arugula Salad with Tuna and Olives is best enjoyed fresh and does not freeze well, since its texture changes once thawed. Keep it in the fridge and eat it within a day or two instead.
How do I reheat Arugula Salad with Tuna and Olives?
Arugula Salad with Tuna and Olives is usually served cold or at room temperature, so it rarely needs reheating. If you prefer it warm, heat it gently and briefly so it does not overcook.
Can I scale Arugula Salad with Tuna and Olives up or down?
Yes. Arugula Salad with Tuna and Olives is written for 1 serving, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.
What pan or dish should I use for Arugula Salad with Tuna and Olives?
A large skillet, saucepan, or sheet pan works well for Arugula Salad with Tuna and Olives. Pick one big enough to hold the ingredients in a single layer so everything cooks evenly instead of steaming.
How do I know when Arugula Salad with Tuna and Olives is cooked properly?
Arugula Salad with Tuna and Olives is done when the ingredients are tender and heated through and the flavors have come together. Taste toward the end of cooking and adjust the seasoning before serving.
Is Arugula Salad with Tuna and Olives suitable for vegetarians?
No. Arugula Salad with Tuna and Olives is not vegetarian as written because it includes Canned Tuna in Water.
Is Arugula Salad with Tuna and Olives gluten-free?
Yes. Arugula Salad with Tuna and Olives is gluten-free as written, but always double-check packaged ingredients if cross-contact matters to you.
Are there any allergen ingredients in Arugula Salad with Tuna and Olives?
Yes. This recipe includes Fish, Tree Nut, and Gluten. Always review ingredient labels if you are cooking for an allergy-sensitive household.
Can I make Arugula Salad with Tuna and Olives ahead of time?
Arugula Salad with Tuna and Olives can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
How can I adjust Arugula Salad with Tuna and Olives for my calorie or macro goals?
Arugula Salad with Tuna and Olives already lands in a fairly high-protein range at about 32.6 grams per serving. To push it further, add a lean protein side or slightly increase the main protein portion.
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