Is tuna and mayo gluten-free?

Quick Answer

Yes, both tuna and mayonnaise are naturally gluten-free foods. Tuna is a fish and naturally does not contain gluten. Mayonnaise is made from oil, egg yolks, and vinegar or lemon juice, none of which contain gluten. As long as you choose tuna and mayo products that are not contaminated with gluten-containing ingredients, the combination of tuna salad made with mayo is a gluten-free option.

What is Gluten?

Gluten is a protein found in grains like wheat, barley, and rye. For people with celiac disease or non-celiac gluten sensitivity, consuming gluten triggers an autoimmune reaction that damages the small intestine. This damage can cause symptoms like diarrhea, bloating, fatigue, and nutritional deficiencies. The only treatment for gluten-related disorders is following a strict lifelong gluten-free diet by avoiding all foods and products containing gluten.

Is Tuna Gluten-Free?

Yes, tuna is naturally gluten-free. Tuna is a fish that lives in the ocean, so it does not contain any gluten proteins. Any type of tuna, including fresh tuna, canned tuna, tuna steaks, etc., is gluten-free on its own. Even flavored tunas like tuna packed in oil or vegetable broth do not contain gluten ingredients.

Plain, unseasoned tuna is inherently gluten-free and safe for a gluten-free diet as long as it has not been contaminated or mixed with gluten-containing additives:

• Fresh tuna steaks or fillets
• Plain canned tuna packed in water
• Canned tuna packed in oil or vegetable broth
• Tuna pouches packed in water or oil
• Dried, salted tuna
• Smoked tuna loins

Always check the label on any seasoned, flavored, or pre-made tuna products. Some examples that may contain gluten include:

• Tuna canned or packed with hydrolyzed wheat protein, soy sauce, or other gluten ingredients
• Pre-made tuna salads with gluten-containing binders or fillers
• Tuna canned in gravy or sauces that may contain gluten

As long as you read labels and avoid any tuna products with questionable ingredients, plain tuna is safe in a gluten-free diet.

Is Mayonnaise Gluten-Free?

Standard mayonnaise is gluten-free. Mayonnaise is an emulsion of oil, egg yolks, vinegar or lemon juice, and salt. None of these core ingredients contain gluten. According to FDA gluten-free labeling regulations, mayonnaise can be labeled as gluten-free as long as any unavoidable cross-contact is below 20 parts per million (ppm).

There are a few caveats when it comes to certain types of mayonnaise:

• Mayonnaise substitutes like salad dressing or sandwich spreads may contain gluten. Always check labels.
• Flavored mayonnaise with added seasonings could contain gluten – choose plain mayo.
• Homemade mayonnaise could be cross-contaminated if made using shared equipment with gluten-containing foods.

As long as you read the label and verify the ingredients, standard mayonnaise is gluten-free. Major brands that offer gluten-free mayonnaise include Hellmann’s, Kraft, and Duke’s.

Is Tuna Salad with Mayonnaise Gluten-Free?

Yes, tuna salad made with mayonnaise is gluten-free. Since both tuna and mayonnaise are naturally gluten-free, combining tuna and mayo to make tuna salad will result in a gluten-free food as well.

Be aware of additional ingredients that may be added to tuna salad:

• Onions, celery, pickles, and other vegetables are gluten-free.
• Spices like salt, pepper, dill, parsley, etc. do not contain gluten.
• Avoid pre-made tuna salad kits with dressings or seasonings that could contain gluten.
• Only use gluten-free bread or crackers if adding those as mix-ins.

As long as you check labels and use certified gluten-free ingredients, homemade tuna salad with mayonnaise is a safe and delicious gluten-free option.

What about Cross-Contamination?

When preparing and serving tuna salad with mayonnaise, you do need to consider cross-contamination with gluten. Here are some tips:

• Check that the tuna, mayo, and all ingredients used are labeled gluten-free.
• Wash hands thoroughly before preparation.
• Use a clean cutting board and knife that have not touched gluten.
• Store leftovers in a sealed container to avoid contamination.
• Use a separate serving spoon if also serving gluten-containing foods.

With good labeling practices and hygienic prep methods, cross-contamination of tuna salad can be prevented.

Gluten-Free Brands of Tuna Salad

If you don’t want to make your own tuna salad, there are pre-made brands labeled gluten-free:

• Bumble Bee Gluten Free Tuna Salad
• StarKist Lunch to-Go Tuna Salad
• Wild Planet Wild Tuna Salad
• Chicken of the Sea Tuna Salad
• SafeCatch Tuna Salad

Always double-check the label and ingredients for gluten-free verification before purchasing.

Serving Tuna Salad Gluten-Free

Tuna salad with mayo makes a tasty filling or topping for a gluten-free meal:

• Spread on lettuce wraps or gluten-free bread for sandwiches.
• Scoop into cups of romaine or iceberg lettuce.
• Top slices of gluten-free crackers or rice cakes.
• Fill halved grapes, cherry tomatoes or hard-boiled eggs.
• Serve with raw veggie dippers like carrots and celery.
• Add to a garden salad for extra protein.

Get creative with how you serve tuna salad while keeping foods gluten-free!

Tuna Salad Nutrition

Tuna salad made with mayonnaise is a nutritious choice with some key nutrients (based on a 3⁄4 cup serving):

• Calories: 389
• Protein: 29g
• Fat: 28g
• Carbohydrates: 3g
• Vitamin A: 127 IU
• Vitamin C: 2mg
• Calcium: 51mg
• Iron: 1mg
• Potassium: 286mg

The high amount of protein and healthy fats from the tuna and mayo make it a filling meal option. Limit added salt and pair with vegetables to balance the nutritional profile.

Simple Tuna Salad Recipe

This basic tuna salad recipe with mayonnaise is naturally gluten-free:

Ingredients

• 2 (5oz) cans no salt added tuna, drained
• 1⁄2 cup mayonnaise
• 1 rib celery, diced
• 1⁄4 cup sweet onion, diced
• 1 tsp lemon juice
• 1⁄4 tsp salt
• 1⁄4 tsp pepper

Instructions

1. In a medium bowl, mix together the tuna, mayonnaise, celery, onion, lemon juice, salt and pepper until well-combined.
2. Taste and adjust seasonings as needed.
3. Serve tuna salad on gluten-free bread, lettuce wraps, over salad or eat plain.
4. Store leftovers in the refrigerator for 3-5 days.

Add any extra veggies you enjoy like diced pickle, minced garlic, or fresh dill. Mix in gluten-free pasta, rice or quinoa for extra texture and fiber.

The Bottom Line

Tuna salad made with mayonnaise offers a quick, protein-packed and gluten-free meal option. Both tuna and standard mayonnaise are naturally gluten-free. Just check labels on any canned tuna or mayo to verify no gluten ingredients have been added. Use safe food prep practices to avoid cross-contamination when making tuna salad. Pair tuna salad with gluten-free crackers, bread, lettuce wraps or veggies for a healthy and delicious gluten-free meal.