Ingredients
2 12oz. cans chunk light tuna in water
1 cup diced celery (about 2 ribs)
1/4 cup chopped walnuts
2 green onions, sliced
1/2 cup mayonnaise
1 Tbsp lemon juice
1/4 tsp freshly cracked black pepper
1/4 tsp salted
Instructions
1
Drain the canned tuna well. Finely dice the celery, chop the walnuts, and slice the green onions.
2
Combine the tuna, celery, walnuts, green onions, mayonnaise, lemon juice, pepper, and salt in a bowl. Stir to combine.
3
Serve as a sandwich, salad over a bed of greens, or with crackers and vegetables for dipping. Refrigerate up to four days.
Key Points About Ingredients:
- Chunk light tuna in water is lower in mercury than albacore and draining it well prevents a watery salad.
- Celery adds essential crunch and freshness without adding significant calories, making it a smart filler ingredient.
- Walnuts bring heart-healthy omega-3 fatty acids and a satisfying buttery crunch that sets this tuna salad apart from the classic.
- Fresh lemon juice brightens all the flavors and helps balance the richness of the mayonnaise.
- Green onions add a mild, fresh bite that complements the creamy base without overpowering the tuna.
Key Nutritional Insights:
- Each serving delivers roughly 35 grams of lean protein, making this tuna salad an excellent high-protein meal option.
- Canned tuna is a rich source of selenium and vitamin B12, both of which support thyroid function and energy metabolism.
- Walnuts contribute polyunsaturated omega-3 fats that support heart and brain health.
- Using mayonnaise adds creaminess but also contributes the majority of the fat content; a light mayo can reduce calories significantly.
- This recipe is naturally low in carbohydrates, making it suitable for low-carb and keto eating patterns.
Nutrition Facts
- Serving Size1
- Amount per serving
- Calories420
- Standard DV% Daily Value*
- Total Fat28 g72 g38.89%
- Saturated Fat4 g20 g20%
- Trans Fat0 g
- Polyunsaturated Fat14 g
- Monounsaturated Fat9 g
- Cholesterol85 mg300 mg28.33%
- Sodium620 mg2300 mg26.96%
- Total Carbohydrate4 g275 g1.45%
- Dietary Fiber1 g28 g3.57%
- Total Sugars1 g
- Added Sugars0 g50 g0%
- Sugar Alcohal0 g
- Protein35 g50 g70%
- Vitamin D (Cholecalciferol)40 mcg20 mcg200%
- Calcium45 mg1300 mg3.46%
- Iron2 mg18 mg11.11%
- Potassium420 mg4700 mg8.94%
- Vitamin A120 mcg900 mcg13.33%
- Vitamin C (Ascorbic Acid)4 mg90 mg4.44%
- Vitamin E (Tocopherol)2 mg15 mg13.33%
- Vitamin K18 mcg120 mcg15%
- Vitamin B1 (Thiamin)0.1 mg1.2 mg8.33%
- Vitamin B2 (Riboflavin)0.15 mg1.3 mg11.54%
- Vitamin B3 (Niacin)12 mg16 mg75%
- Vitamin B6 (Pyridoxine)0.5 mg1.7 mg29.41%
- Folate22 mcg400 mcg5.5%
- Vitamin B12 (Cobalamine)3.5 mcg2.4 mcg145.83%
- Biotin4 mcg30 mcg13.33%
- Vitamin B5 (Pantothenic acid)0.6 mg5 mg12%
- Choline95 mg550 mg17.27%
- Phosphorus380 mg1250 mg30.4%
- Iodine42 mcg150 mcg28%
- Magnesium38 mg420 mg9.05%
- Zinc1.2 mg11 mg10.91%
- Selenium68 mcg55 mcg123.64%
- Copper0.2 mg0.9 mg22.22%
- Manganese0.4 mg2.3 mg17.39%
- Chromium3 mcg35 mcg8.57%
- Molybdenum6 mcg45 mcg13.33%
- Chloride480 mg2300 mg20.87%
