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Tuna Salad Surprise
You will love this unique way of preparing a tuna salad with no mayonnaise. It's a perfect Healthiest Way of Eating for a dinner or lunch and provides an excellent—106% of the daily value—for those hard to find omega-3 fatty acids. Enjoy!
Tuna Salad Surprise Prep and Cook Time: 20 minutes



  1. Mince onions and press garlic and let sit for 5-10 minutes to bring out their health-promoting benefits.
  2. Blend dressing ingredients in blender adding oil a little at a time at end (to incorporate). Blend well to make sure sunflower seeds are ground.
  3. Mix tuna, celery, walnuts, parsley, onion, salt, and pepper.
  4. Mix desired amount of dressing with tuna mixture.
  5. Serve on bed of chopped romaine lettuce with chopped tomato.
Serves 4

Nutritional Profile

Tuna Salad Surprise
1.00 serving
(506.77 grams)
Calories: 613



 omega-3 fats106%

 vitamin E96%




 vitamin C83%


 vitamin B367%



 vitamin B159%

 vitamin D57%

 vitamin B644%


 vitamin A40%





 vitamin B225%

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Tuna Salad Surprise is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Tuna Salad Surprise
1.00 serving
506.77 grams
Calories: 613

Nutrient Amount DRI/DV
World's Healthiest
Foods Rating
selenium 105.91 mcg 193 5.7 excellent
omega-3 fats 2.54 g 106 3.1 excellent
vitamin E 14.38 mg (ATE) 96 2.8 excellent
protein 45.83 g 92 2.7 excellent
copper 0.81 mg 90 2.6 excellent
phosphorus 613.17 mg 88 2.6 excellent
vitamin C 62.11 mg 83 2.4 excellent
manganese 1.69 mg 73 2.2 very good
vitamin B12 1.66 mcg 69 2.0 very good
vitamin B3 10.67 mg 67 2.0 very good
chromium 22.09 mcg 63 1.9 very good
folate 237.11 mcg 59 1.7 very good
vitamin B1 0.71 mg 59 1.7 very good
vitamin D 226.80 IU 57 1.7 very good
vitamin B6 0.74 mg 44 1.3 good
molybdenum 19.47 mcg 43 1.3 good
vitamin A 363.01 mcg RAE 40 1.2 good
magnesium 167.37 mg 40 1.2 good
pantothenic acid 1.91 mg 38 1.1 good
iron 5.68 mg 32 0.9 good
potassium 1243.37 mg 26 0.8 good
zinc 2.90 mg 26 0.8 good
World's Healthiest
Foods Rating
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for Tuna Salad Surprise

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