Tuna Casserole vs Tuna Salad: Calories and Nutrition Compared (2026)

Tuna salad is higher in protein at 16.0 g, while tuna casserole is lower in calories at 149.

Tuna casserole and tuna salad are two popular dishes featuring tuna, each with unique nutritional benefits. Understanding their differences can help you make informed dietary choices.

What Is the Difference Between Tuna Casserole and Tuna Salad?

Tuna casserole is a baked dish that typically combines tuna, pasta, and a creamy sauce. It is often topped with breadcrumbs or cheese for added flavor. Tuna salad is a cold dish made primarily from canned tuna mixed with various ingredients like mayonnaise, vegetables, and seasonings. It is often served on its own or as a sandwich filling.

Tuna Casserole vs Tuna Salad: Nutrition Side by Side

Below is a side-by-side comparison of tuna casserole and tuna salad, highlighting their nutritional content.

Nutrient (per 100 g)	Tuna casserole	Tuna salad
Calories	149 kcal	187 kcal
Protein	9.0 g	16.0 g
Carbs	14.2 g	9.4 g
Sugar	2.4 g	1 g
Fat	6.2 g	9.3 g
Fiber	0.9 g	0 g
Sodium	211 mg	402 mg

Which Is Better, Tuna Casserole or Tuna Salad?

For weight loss: Tuna casserole has fewer calories at 149 compared to tuna salad's 187, making it a potentially better choice for weight loss.

For muscle and protein: Tuna salad provides more protein at 16.0 g, compared to tuna casserole's 9.0 g, which is beneficial for muscle building.

For low-carb or low-sugar: Tuna casserole has higher carbs at 14.2 g and sugar at 2.4 g, while tuna salad has 9.4 g of carbs and 1 g of sugar.

How to Track Tuna casserole and Tuna salad Accurately

Portion sizes and macronutrient content can be easy to misjudge, leading to unexpected calorie intake. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use only and are not intended as medical advice. Always consult a healthcare professional for personalized dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Tuna salad has more protein at 16.0 g, compared to tuna casserole's 9.0 g.

Which has fewer calories?

Tuna casserole has fewer calories at 149, while tuna salad contains 187 calories.

What is the fat content in tuna casserole?

Tuna casserole contains 6.2 g of fat per 100 g.

What is the sodium level in tuna salad?

Tuna salad has a sodium level of 402 mg per 100 g.

How much sugar is in tuna casserole?

Tuna casserole contains 2.4 g of sugar per 100 g.

What are the carbohydrate levels in both dishes?

Tuna casserole has 14.2 g of carbs, while tuna salad has 9.4 g of carbs per 100 g.

Key Takeaways

• Tuna casserole: 149 calories, 9.0 g protein, 14.2 g carbs, 2.4 g sugar, 6.2 g fat.
• Tuna salad: 187 calories, 16.0 g protein, 9.4 g carbs, 1 g sugar, 9.3 g fat.
• Tuna casserole has 211 mg sodium, while tuna salad has 402 mg sodium.
• Tuna casserole contains 0.9 g fiber, whereas tuna salad contains 0 g fiber.
• Tuna salad is higher in protein and calories compared to tuna casserole.