Tuna salad serving size, cups to grams and 30 g of protein
Here a serving of tuna salad is counted as 4 oz (113 g), with 212 calories and 18.2 g protein. One cup weighs 7.2 oz (205 g). For 30 g of protein you need 6.6 oz (187 g), about 1 cup, with 350 calories.
Serving sizes of tuna salad
Every household measure USDA weighs for this food, plus 1 oz and 100 g.
| Measure | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup | 7.2 oz (205 g) | 383 calories | 32.9 g | 19.3 g | 19 g |
| 1 oz | 1 oz (28 g) | 53 calories | 4.5 g | 2.7 g | 2.6 g |
| 100 g | 3.5 oz (100 g) | 187 calories | 16 g | 9.4 g | 9.3 g |
Cups to grams
USDA weighs 1 cup of tuna salad at 205 g. Smaller cup measures follow from it.
| Measure | Weight | Calories |
|---|---|---|
| 1 cup | 7.2 oz (205 g) | 383 calories |
| 3/4 cup | 5.4 oz (154 g) | 288 calories |
| 2/3 cup | 4.8 oz (137 g) | 256 calories |
| 1/2 cup | 3.6 oz (102 g) | 192 calories |
| 1/3 cup | 2.4 oz (68 g) | 128 calories |
| 1/4 cup | 1.8 oz (51 g) | 96 calories |
Grams and ounces to cups
| Weight | Volume | Calories |
|---|---|---|
| 1 oz | 1/8 cup | 53 calories |
| 100 g (3.5 oz) | 1/2 cup | 187 calories |
| 1 lb (454 g) | 2 1/4 cups | 848 calories |
What 3.5 oz (100 g) of tuna salad looks like
3.5 oz (100 g) of tuna salad is 3.5 oz, or about 1/2 cup. It has 187 calories, 16 g protein, 9.4 g carbs and 9.3 g fat.
How much tuna salad for 30 g of protein
There is 16 g of protein in 3.5 oz (100 g) of tuna salad. 30 g of protein takes 6.6 oz (187 g), about 1 cup, which comes with 350 calories.
| Protein | Weight | About | Calories |
|---|---|---|---|
| 20 g | 4.4 oz (125 g) | 2/3 cup | 233 calories |
| 30 g | 6.6 oz (187 g) | 1 cup | 350 calories |
| 40 g | 8.8 oz (249 g) | 1 1/4 cups | 466 calories |
| 50 g | 11 oz (312 g) | 1 1/2 cups | 583 calories |
Weights are for the form named above.
Keep exploring
Sources
Weights and nutrition: USDA FoodData Central, food portions and nutrients (FoodData Central, April 2026 release, accessed 2026-10-14)
- Tuna salad: Fish, tuna salad, FDC ID 175160 (SR Legacy, published 2019-04-01)
- Kitchen measures (1 cup = 16 tbsp, 1 tbsp = 3 tsp): NDSU Extension, Ingredient Substitutions (FN198, J. Garden-Robinson, April 2013 edition). https://www.extension.purdue.edu/extmedia/HHS/HHS-784-W.pdf (accessed 2026-10-12)
How we calculate: each household measure is the gram weight USDA lists for this food. Calories and nutrients are the USDA values per 3.5 oz (100 g) scaled to that weight. 1 oz = 28.35 g and 1 lb = 453.6 g. Cup fractions are rounded to the nearest kitchen measure. A dash (—) means USDA reports no value. How we verify.