Making tuna salad is a relatively fast and easy meal that you can make for your child’s school lunch or pack for yourself to eat throughout the day at work. The primary component is inexpensive and may be purchased in a can; after that, it is combined with any number of chopped vegetables as well as mayonnaise or any condiment of the consumer’s choosing.
You may use the completed result to create sandwiches, or you can use it as a dip for crackers or pita wedges. Both options are available to you. There is no doubt that making tuna salad can be accomplished in a short amount of time and with no effort, particularly if your tuna salad recipe calls for just the most fundamental of ingredients; but, is consuming tuna salad healthy for the human body? The correct response is that it is dependent.
By itself, canned tuna is an excellent source of protein and omega-3 fatty acids, and it’s also relatively low in fat and calories, both of which are desirable qualities in a diet from a nutritional standpoint (via Healthline). Additionally, tuna is a good source of essential minerals, including magnesium, zinc, and iron. However, one serving of tuna has around 200 milligrams of salt, so this is something to keep in mind while assembling the ingredients for tuna salad, as stated in The Healthy. Is it true that tuna salad is generally good for you to eat?
The Tuna That You Use Along With the Ingredients Can Make A Huge Difference
It is important to pay attention to specific aspects if you want your tuna salad to be as healthy as it can possibly be. One of these elements is whether the tuna is packed in oil or water. When compared with tuna that has been canned in water, tuna that has been packed in oil often has a higher amount of calories and a higher percentage of fat. White albacore tuna is higher in mercury than light tuna, which is one of the reasons why Healthy Eating recommends switching to light tuna instead. Mercury poisoning may occur when exposed to high concentrations of the element.
When it comes time to assemble the list of ingredients for your tuna salad recipe, you have the ability to make it healthier by selecting which items to include and which to leave out. You may fix the problem by adding chopped carrots and celery to your tuna salad along with some mayonnaise. A very simple tuna salad made with mayonnaise will not give any vitamin C boost.
One method for guaranteeing a healthier tuna salad is to choose a recipe that stays away from components that have a larger amount of bad fats and keeps the calorie count low (via Taste of Home). Mayonnaise may be replaced with a healthier alternative, such as plain Greek yogurt or olive oil mixed with red wine vinegar. This is yet another method for making it healthier. In point of fact, the tuna salad recipe found on Stay at Home Chef calls for avocado and Greek yogurt in the place of traditional mayonnaise. If you put in the effort, tuna salad may be transformed into a nutritious alternative that can be included in your regular meal routine.