Global · lunch, dinner
Avocado and Tuna Salad
Video by The Cooking Foodie on YouTube · Open on YouTube
- Low carb (7.5 g net carbs) but not keto: 55% of the energy is from fat, and keto meals get about 60% or more
- Pescatarian
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: Fish. Check labels on stock, sauces and spice mixes.
No cooking and about 30 g protein per serve from the tuna, with avocado and olive oil for healthy fats, plenty of fibre and only around 7 g net carbs.
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Ingredients 10
Method
Tap a time to watch that step in the video.
- Drain the tuna well and flake it into a large bowl. 0:27
- Dice the avocados and cucumber, halve the cherry tomatoes, slice the onion thinly and chop the coriander. Add them all to the tuna. 0:47
- Whisk the olive oil, lemon juice, salt and pepper in a small bowl. 2:07
- Pour the dressing over the salad and toss gently so the avocado keeps its shape. Serve straight away. 2:25
Tip. Serves about 4 (estimated; the video doesn't say). Add the avocado just before serving if packing it for lunch so it doesn't brown. Tuna in olive oil works too, drained.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 8%
- Protein 34%
- Fat 58%
Very low carb: under 10% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High135%
74 µg a serve, mostly from tuna (99%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B12 High109%
2.6 µg a serve, mostly from tuna (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin B6 High42%
0.7 mg a serve, mostly from tuna (51%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin K High39%
47 µg a serve, mostly from ripe avocados (44%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Omega-3 High28%
0.4 g a serve, mostly from tuna (64%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin C High27%
24 mg a serve, mostly from ripe avocados (42%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Folate High26%
104 µg a serve, mostly from ripe avocados (78%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin E High25%
3.7 mg a serve, mostly from ripe avocados (56%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Potassium High21%
990 mg a serve, mostly from ripe avocados (49%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium Source18%
75 mg a serve, mostly from ripe avocados (39%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Zinc Source16%
1.7 mg a serve, mostly from tuna (48%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Iron Source15%
2.7 mg a serve, mostly from tuna (59%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Show the other 3
Vitamin D9%
1.8 µg a serve, mostly from tuna (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin A6%
53 µg a serve, mostly from tuna (34%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Calcium4%
47 mg a serve, mostly from ripe avocados (26%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by The Cooking Foodie; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.