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Tuna Sandwich Calories
Protein-rich, convenient lunch, contains omega-3
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Tuna Sandwich (140 g) has 294 calories. That works out to 210 calories per 100 g. It contains 37.8 g of carbs, 18.2 g of protein, 7.7 g of fat and 2.9 g of fiber. Its 1.5 µg of B12 covers 64% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Tuna Sandwich Nutrition Facts
Selected: 1 piece (medium) · 140 g
294
KCAL / 140G
Carbs
37.8g
· 14% DV
Protein
18.2g
· 36% DV
Fat
7.7g
· 10% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 52% · Protein 25% · Fat 23%
Tuna Sandwich nutrition facts table · 1 piece (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 294 kcal | |
| Total fat | 7.7 g | 10% |
| Saturated fat | 1.54 g | 8% |
| Trans fat | 0 g | |
| Sodium | 602 mg | 26% |
| Total carbohydrate | 37.8 g | 14% |
| Fiber | 2.9 g | 10% |
| Protein | 18.2 g | 36% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Tuna Sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 140 g | 294 kcal |
| 1 piece (mini) | 70 g | 147 kcal |
| 1 piece (small) | 90 g | 189 kcal |
| 100 g | 100 g | 210 kcal |
| 1 serving (medium) | 140 g | 294 kcal |
| 1 piece (large) | 200 g | 420 kcal |
| 1 serving (large) | 200 g | 420 kcal |
| 1 piece (extra large) | 250 g | 525 kcal |
| 2 piece (double) | 280 g | 588 kcal |
Calculated from 210 calories per 100 g.
Frequently Asked Questions About Tuna Sandwich
How do you make a Tuna Sandwich?
To make a Tuna Sandwich, drain canned tuna and mix it with mayonnaise or olive oil, then add it to bread with lettuce, tomato, or sliced onion. Assemble it just before eating so the filling does not make the bread soggy.
Is a Tuna Sandwich healthy?
A Tuna Sandwich can be a filling lunch that provides protein and omega-3 fats. Add vegetables and go easy on mayonnaise to keep it balanced; if your canned tuna tastes salty, skip extra salt in the filling.
What kind of tuna is best for a Tuna Sandwich?
Chunk light tuna gives a milder flavor and tends to have less mercury than albacore, while albacore has a firmer texture and stronger taste. Either works in a Tuna Sandwich; choose based on flavor and how often you eat tuna.
What bread is best for a Tuna Sandwich?
Soft sandwich bread is easy to bite through, while sourdough or a sturdy roll holds a wetter Tuna Sandwich filling better. Lightly toasting the bread helps it stay firm, especially if you add tomato, pickles, or a generous amount of dressing.
How long does a Tuna Sandwich last in the fridge?
A Tuna Sandwich is best eaten soon after it is made, but it can be kept covered in the refrigerator for up to a day. The bread will soften as it sits, so store the filling separately if you are preparing lunch ahead.
Can you freeze a Tuna Sandwich?
Freezing a Tuna Sandwich is not recommended because mayonnaise can separate and fresh vegetables turn watery after thawing. If you need to prepare ahead, freeze the tuna filling on its own only if it contains no mayonnaise, then mix and assemble after thawing.
Can you make a Tuna Sandwich without mayonnaise?
Yes, you can make a Tuna Sandwich without mayonnaise by mixing the tuna with olive oil and lemon juice, mashed avocado, or plain yogurt. These options keep the filling moist while giving it a different flavor and texture.
What goes well with a Tuna Sandwich?
A Tuna Sandwich pairs well with a green salad, soup, fruit, or crunchy vegetables such as carrots and cucumber. For a classic lunch, serve it with pickles or potato chips; choose a lighter side if the sandwich has a rich, creamy filling.
Can you eat a Tuna Sandwich every day?
It is better not to rely on a Tuna Sandwich every day, because tuna contains mercury and levels vary by species. Varying your fish choices, especially choosing lower-mercury options more often, helps limit repeated exposure.
How do you make a tuna melt from a Tuna Sandwich?
To make a tuna melt, fill bread with tuna mixed with a little mayonnaise and add cheese, then toast it in a pan or sandwich press until the bread is crisp and the cheese melts. Add tomato if you like, but avoid overfilling so it heats evenly.
Tuna Sandwich Vitamins & Minerals
Vitamins
B12
1.54µg · 64% DV
B3
4.48mg · 28% DV
B2
0.18mg · 14% DV
B1
0.15mg · 13% DV
Minerals
Selenium
27µg · 49% DV
Sodium
602mg · 26% DV
Phosphorus
154mg · 22% DV
Iodine
21µg · 14% DV
Potassium ⭐
224mg · 7% DV
Tuna Sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tuna Sandwich
To burn the 294 calories in 1 piece (medium) (140 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Tuna Sandwich?
A Tuna Sandwich puts tuna inside bread, often with crisp salad vegetables such as lettuce, tomato or onion. The tuna is commonly canned and drained, then mixed with lemon or mayonnaise according to taste. It is a familiar, adaptable lunch rather than a dish tied to one particular regional tradition.
The filling is savoury and tender, while fresh vegetables add crunch. It works well packed for work or school, or served with a simple salad or soup. Tuna makes it a protein-rich, convenient meal; this version provides 13 g of protein per 100 g. For a lighter sandwich, use less mayonnaise and add plenty of greens, or choose a whole-grain roll for a heartier texture.
How Nutritious Is Tuna Sandwich?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Tuna Sandwich Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Tuna Sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Tuna Sandwich Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Tuna Sandwich Fat Profile
SATURATED
1.54g
MONOUNSATURATED
2.38g
POLYUNSATURATED
1.54g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.