- Dietitians say the 1-ingredient update to add more fiber to your tuna salad is avocado.
- Mash avocado up and use it in place of mayo or serve your tuna salad in avocado halves.
- In addition to fiber, avocados also provide healthy fats, folate, vitamin E and potassium.
When it comes to affordable and high-quality proteins, it doesn’t get much better than canned tuna. In just a few minutes you can transform it into tuna salad that goes well in sandwiches, salads and snacks alike. That said, tuna salad typically lacks fiber—a type of carb that promotes metabolic, digestive and cardiovascular health. Fiber is a nutrient that over 90% of Americans struggle to eat enough of.
“Because animal products like meat, fish and dairy don’t have any fiber, I recommend adding a source to tuna salad in order to balance it out,” says Kaytee Hadley, MS, RDN, IFMCP. Take your tuna salad up a notch by adding fiber-rich avocado. Just a single avocado adds over 9 grams of fiber—32% of the daily value (DV), the amount that’s recommended to eat per day. We interviewed dietitians to share more on the benefits of adding avocado to your tuna salad and creative ways to do so.
Why Upgrade Your Tuna Salad with Fiber
There are loads of reasons to add fiber to your tuna salad—everything from better gut health to stabler blood sugars. Lauren Manaker MS, RDN, LD weighs in on the benefits, saying,“fiber not only supports healthy digestion but also helps you feel fuller for longer, which is perfect for keeping those midday cravings at bay.” Studies show that eating more fiber is also linked with a lower risk of cardiovascular disease, some cancers, type 2 diabetes and overall mortality.
A classic tuna salad lacks fiber-rich ingredients, so you may be missing out on this nutrient if you aren’t intentional about adding it in. Hadley shares why an avocado is the way to do so: “Not only is it delicious, but adding avocado to tuna salad gives it more fiber and heart healthy fats which are great for gut health, blood sugar and satiety,” says Hadley.
The Benefits of Adding Avocado
It Significantly Increases the Fiber Content
On its own, tuna has no fiber. If you eat it with whole wheat crackers or whole wheat bread, then you’ll get some fiber from the whole grains. But there’s no doubt about it—adding avocado significantly increases the fiber content of your tuna salad. “Many people think they need to eat green leafy vegetables to get fiber, but all plants have it, and avocado is no exception!” says Hadley. One avocado has about ⅓ of the daily value for fiber—an impressive amount for a single veggie. For reference, a whole cup of celery only has about 1.5 grams of fiber, or 5% of the DV. Adding avocado is an easy way to make a big dent in your daily fiber needs.
It Supports Heart Health
Tuna is a lean protein, making it a great protein choice for cardiovascular health. Pairing it with avocado adds even more heart health benefits. “Avocado is packed with heart-healthy monounsaturated fats, which can help lower bad cholesterol,” says Manaker. These fats also help fill you up while protecting your heart. In fact, research shows that people who eat at least two servings of avocado per week have a 16% lower risk of cardiovascular disease.
It Adds More Vitamins and Minerals
Avocado doesn’t just add fat and fiber to your tuna—it also adds a whole bunch of vitamins and minerals. A single avocado has 690 milligrams of potassium, or 15% of the DV. This mineral lowers the effects of sodium to help prevent or manage high blood pressure. Avocados are also an excellent source of folate, vitamin E, magnesium, vitamin C and niacin. These micronutrients help with many aspects of health including fetal development, immune function, blood glucose control and energy production.,,,
It Adds a Creamy Texture
There’s more to avocado than just nutrients—it also has an unbeatably creamy texture sure to enhance your tuna salad. “Mashed avocado can be used as a heart healthy replacement for mayo in tuna salad because it has less saturated fat and still adds creaminess,” says Hadley. Whether you choose to use it instead of mayo or add a few slices to your tuna sandwich, it’s sure to take your tuna salad up a notch when it comes to taste and texture, too.
Ways to Incorporate Avocado
Lost as to how to incorporate avocado into your tuna salad? Dietitians share a few creative ideas:
- Use it instead of mayo. “Avocado adds a creamy texture, so you can cut back on mayo if you’re looking for a lighter option,” says Manaker. You could do part mayo and part mashed avocado, or swap out mayo entirely for avocado.
- Mix in diced chunks. Alternatively, try cutting your avocado into chunks to incorporate in your tuna salad. “Dice it and mix it in for little bursts of buttery goodness,” recommends Manaker.
- Make tuna-stuffed avocado. Instead of mixing avocado into your tuna salad, try eating your tuna salad inside an avocado. “Scoop your tuna salad into avocado halves for a fun, edible bowl,” recommends Manaker.
- Add sliced avocado to a tuna sandwich. If tuna sandwiches are your thing, take yours to the next level with sliced avocado. For even more fiber, use whole grain bread!
Our Expert Take
In search of a low-lift way to add fiber to your tuna salad? Try avocado! You’ll get one-third of the recommended amount of fiber you should eat each day from a single avocado, along with micronutrients like folate, vitamin E and potassium. Mash avocado up and use it in place of mayo or serve your tuna salad in avocado halves. It won’t only up the nutrition benefits; it’ll also add a delightful creaminess that’ll enhance the eating experience, too!
