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

Tuna salad has 16.0 g of protein, while Cobb salad has 11.3 g. Tuna salad contains 187 calories, compared to 93 calories in Cobb salad.

Tuna salad and Cobb salad are popular choices for those looking for nutritious meal options. This comparison highlights their nutritional profiles to help you make an informed choice.

What Is the Difference Between Tuna Salad and Cobb Salad?

Tuna salad is a dish made primarily from canned tuna, often mixed with mayonnaise, vegetables, and seasonings. It is known for its high protein content and creamy texture. Cobb salad is a composed salad featuring ingredients like chicken, bacon, avocado, and hard-boiled eggs, typically served with a vinaigrette. It is recognized for its variety of flavors and textures.

Tuna Salad vs Cobb Salad: Nutrition Side by Side

Below is a side-by-side comparison of Tuna Salad and Cobb Salad to highlight their nutritional differences.

Nutrient (per 100 g)	Tuna salad	Cobb salad
Calories	187 kcal	93 kcal
Protein	16.0 g	11.3 g
Carbs	9.4 g	2.6 g
Sugar	1 g	1.1 g
Fat	9.3 g	4.3 g
Fiber	0 g	1.2 g
Sodium	402 mg	159 mg

Which Is Better, Tuna Salad or Cobb Salad?

For weight loss: Cobb salad has 93 calories per 100 g, which is significantly lower than the 187 calories in Tuna salad.

For muscle and protein: Tuna salad provides 16.0 g of protein, while Cobb salad offers 11.3 g, making Tuna salad the higher protein option.

For low-carb or low-sugar: Tuna salad has 9.4 g of carbs and 1 g of sugar, while Cobb salad contains 2.6 g of carbs and 1.1 g of sugar, making Cobb salad lower in both.

How to Track Tuna salad and Cobb salad Accurately

Portion sizes and macro content can often be misjudged, leading to unintended 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 and should not be considered medical advice. Always consult a professional for personalized dietary recommendations. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which salad has more protein?

Tuna salad has 16.0 g of protein, while Cobb salad has 11.3 g of protein.

Which salad has fewer calories?

Cobb salad has 93 calories, whereas Tuna salad has 187 calories.

How much fat is in Tuna salad?

Tuna salad contains 9.3 g of fat per 100 g.

How much sodium does Cobb salad have?

Cobb salad has 159 mg of sodium per 100 g.

What is the sugar content in Tuna salad?

Tuna salad contains 1 g of sugar per 100 g.

How much fiber is in Cobb salad?

Cobb salad has 1.2 g of fiber per 100 g.

Key Takeaways

• Tuna salad has 187 calories per 100 g.
• Cobb salad has 93 calories per 100 g.
• Tuna salad contains 16.0 g of protein.
• Cobb salad contains 11.3 g of protein.
• Tuna salad has 9.3 g of fat.
• Cobb salad has 4.3 g of fat.