Snacks · Egg, tuna & chicken salads

Tuna salad

Name: Tuna salad
Prep time: 10 min
Total time: 10 min
Yield: 3 servings
Ingredients: 2 cans canned tuna, drained well; 3 tbsp mayonnaise; 2 tbsp whole-milk Greek yogurt; 1 1/2 stalks celery, diced fine; 2 tbsp red onions, minced; 2 tbsp reduced sodium dill pickles, chopped; 1 1/2 tsp Dijon mustard; a squeeze lemon; 1/2 tsp black pepper

The pantry lunch that's outlasted every meal trend: canned tuna, crunch, and a dressing that helps instead of drowns. Three minutes from can to sandwich.

Time: 10 min (10 prep + 0 cook)
Servings: 3
Per serving: 196 kcal
Protein: 17 g

Both directions are legitimate — the score measures fullness per calorie, not virtue. Every version is the same dish, rebalanced.

Ingredients

2 cans canned tuna, drained well240 g
3 tbsp mayonnaise45 g
2 tbsp whole-milk Greek yogurt30 g
1 1/2 stalks celery, diced fine60 g
2 tbsp red onions, minced30 g
2 tbsp reduced sodium dill pickles, chopped40 g
1 1/2 tsp Dijon mustard8 g
a squeeze lemon10 g
1/2 tsp black pepper1 g

Every ingredient links to its food page — same data, same score, same formula.

Steps

Press the tuna properly dry in the can — watery tuna salad is under-drained tuna, nothing else.
Flake it into a bowl and fold in everything.
Taste before salting: between the tuna and pickles it rarely needs any.
Serve on toast, in lettuce cups, or with crackers. Better after 20 minutes in the fridge if you can stand the wait.

Why this score

solidly filling

No single route carries this one — a moderate amount of protein, volume and fiber.

Three routes to fullness — one is enough

35% of kcal

76% water

5 g/Mcal

What pulls it down

Nothing here converges the way engineered food does — no sugar, no savoury and no alcohol penalty.

How scores work

Computed on the finished dish, not an average of the parts: 589 kcal goes into the pot, 464 g of ingredients comes out as ~420 g of food → 140 kcal per 100 g. Cooking moves water, and energy density is the score's biggest lever — so we show the math. Full formula here.

Per

Calories: 140
Protein: (35%); 12 g
Fat: (59%); 9 g
Carbohydrates: (7%); 2 g
of which sugar: 1 g
Fiber: 1 g
Sodium: 232 mg

Percentages are the share of calories from each macronutrient.

Computed from the ingredients' USDA data — nothing typed by hand. Every number is traceable, every score recomputable.

More snacks

Photo: AI-generated. Nutrition and score are computed from the ingredients with the published formula — this recipe hasn't been kitchen-tested by us yet.