How many calories are in Tuna Salad with Olives and Corn?
Tuna Salad with Olives and Corn has about 339 calories per serving based on the current ingredient list and serving size on this page.
InternationalSaladsGluten FreeHigh ProteinQuick Meals30 Minute MealsFat Loss FriendlyPost-Workout Meals
Tuna Salad with Olives and Corn
Tuna Salad with Olives and Corn is a Salads international recipe with 339 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
339 kcal
Total Time
20 min
Servings
1
Protein
35.8 g
About This Recipe
The story behind Tuna Salad with Olives and Corn
Tuna Salad with Olives and Corn 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 corn, spinach, and olives.
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 339 calories each, so you can see exactly how it fits your day before you start cooking.
Plan for about 20 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Tuna Salad with Olives and Corn worth coming back to.
Ingredients
- Corn1/2 unidad (125 g)
- Spinach1 cup (30 g)
- Olives4 count (20 g)
- Lemon Juice1 tablespoon (15 g)
- Olive Oil1/2 tablespoon (5 ml)
- Canned Tuna in Water1 can (120 g)
Instructions
- 1
Step 1
Shell the corn and place in a pot with boiling water. Boil for 12 minutes, remove and drain.
- 2
Step 2
Meanwhile, drain the tuna and place in a salad bowl with the spinach leaves.
- 3
Step 3
Slice the olives and add.
- 4
Step 4
Once the corn is ready, add to the salad.
- 5
Step 5
Season with olive oil and lemon juice.
- 6
Step 6
Salt and pepper to taste, mix and serve.
Nutrition Snapshot
Macros and micros at a glance
54/ 100
Forkd Score · Moderate
This recipe scores well for protein density relative to its per-serving calories.
Calories
339
Protein
35.8g
Carbs
26.7g
Fat
9.6g
Fiber
3.5g
Micronutrients
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Download Forkd AI on the App StoreDiet and Allergen Guide
Vegetarian
No
Vegan
No
Gluten Free
Yes
Dairy Free
No
Allergens
FishTree NutGluten
Meal Prep and Storage
Make it easier to prep ahead
Tuna Salad with Olives and Corn 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 Tuna Salad with Olives and Corn
How long does Tuna Salad with Olives and Corn take to make?
Tuna Salad with Olives and Corn takes about 20 minutes from start to finish. That is roughly about 20 minutes of prep. Actual times vary with your equipment and how much you prep in advance.
What ingredients can I substitute in Tuna Salad with Olives and Corn?
Most ingredients in Tuna Salad with Olives and Corn 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 Tuna Salad with Olives and Corn?
Tuna Salad with Olives and Corn 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 Tuna Salad with Olives and Corn?
Tuna Salad with Olives and Corn 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 Tuna Salad with Olives and Corn?
Tuna Salad with Olives and Corn 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 Tuna Salad with Olives and Corn up or down?
Yes. Tuna Salad with Olives and Corn 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 Tuna Salad with Olives and Corn?
A large skillet, saucepan, or sheet pan works well for Tuna Salad with Olives and Corn. Pick one big enough to hold the ingredients in a single layer so everything cooks evenly instead of steaming.
How do I know when Tuna Salad with Olives and Corn is cooked properly?
Tuna Salad with Olives and Corn 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 Tuna Salad with Olives and Corn suitable for vegetarians?
No. Tuna Salad with Olives and Corn is not vegetarian as written because it includes Canned Tuna in Water.
Is Tuna Salad with Olives and Corn gluten-free?
Yes. Tuna Salad with Olives and Corn is gluten-free as written, but always double-check packaged ingredients if cross-contact matters to you.
Are there any allergen ingredients in Tuna Salad with Olives and Corn?
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 Tuna Salad with Olives and Corn ahead of time?
Tuna Salad with Olives and Corn can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
How can I adjust Tuna Salad with Olives and Corn for my calorie or macro goals?
Tuna Salad with Olives and Corn already lands in a fairly high-protein range at about 35.8 grams per serving. To push it further, add a lean protein side or slightly increase the main protein portion.
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