Tuna Corn Salad
The favourite quick salad of students and office workers: drained tuna mixed with sweet corn, lettuce, a little light mayonnaise and lemon juice. Tuna protein has no carbohydrate, while the corn adds moderate starch, giving the salad a low-to-moderate glycemic index (≈35) and immediate fullness.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
A complete, excellent lunch on the go; the marine protein gives long-lasting fullness and focus, and eating it with a fork means you don't need bread.
Best preparation methods
Replace half the light mayonnaise with a spoonful of natural yoghurt, or with olive oil and lemon, and add plenty of lettuce and chopped cucumber for more volume and fibre without extra calories.
Important Nutritional Note
Sweet corn contains natural carbohydrate and starch, so going easy on the corn and adding more tuna and leafy greens keeps the glycemic load of the dish low.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (200 g) |
|---|---|---|
| Calories | 187 kcal | 374 kcal |
| Protein | 16 g | 32 g |
| Carbohydrate | 6.5 g | 13 g |
| Available carbohydrate | 5.7 g | 11.4 g |
| Fat | 13 g | 26 g |
| Dietary fibre | 0.8 g | 1.6 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Salads with a glycemic index (5), it ranks 2 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Tuna Corn Salad good for weight loss?
It can be a useful part of a weight-loss plan because it provides 8.6 g of protein per 100 kcal, and protein supports fullness. A 200 g portion gives 374 kcal.
How does Tuna Corn Salad affect blood sugar?
Its glycemic index is 35 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 200 g portion has a glycemic load of 4 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Tuna Corn Salad?
A typical 200 g portion of Tuna Corn Salad provides about 374 kcal, 32 g protein, 13 g carbohydrate, 26 g fat and 1.6 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.