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Tuna egg sandwich Calories
High-protein, filling sandwich with omega-3 fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Tuna egg sandwich (180 g) has 428 calories. That works out to 238 calories per 100 g. It contains 34.4 g of carbs, 25.6 g of protein, 20.5 g of fat and 3.2 g of fiber. Its 2.5 µg of B12 covers 105% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Tuna egg sandwich Nutrition Facts
Selected: 1 serving (medium) · 180 g
428
KCAL / 180G
Carbs
34.4g
· 13% DV
Protein
25.6g
· 51% DV
Fat
20.5g
· 26% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 32% · Protein 24% · Fat 44%
Tuna egg sandwich nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 428 kcal | |
| Total fat | 20.5 g | 26% |
| Saturated fat | 3.96 g | 20% |
| Trans fat | 0.09 g | |
| Sodium | 774 mg | 34% |
| Total carbohydrate | 34.4 g | 13% |
| Fiber | 3.2 g | 11% |
| Protein | 25.6 g | 51% |
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 Serving of Tuna egg sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 428 kcal |
| 1 slice (thin) | 35 g | 83 kcal |
| 2 slice (thick) | 70 g | 167 kcal |
| ½ serving (half) | 90 g | 214 kcal |
| 100 g | 100 g | 238 kcal |
| 1 piece (small) | 140 g | 333 kcal |
| 1 piece (large) | 220 g | 524 kcal |
| 1 serving (double) | 280 g | 666 kcal |
Calculated from 238 calories per 100 g.
Frequently Asked Questions About Tuna egg sandwich
How do you make a tuna egg sandwich?
To make a tuna egg sandwich, mash chopped hard-boiled egg with drained canned tuna, then spread the mixture on bread. Add mayonnaise, mustard, or crisp vegetables if you like, and assemble it shortly before eating so the bread stays firm.
What goes in a tuna egg sandwich?
A tuna egg sandwich usually contains canned tuna, hard-boiled egg, and bread, often with mayonnaise or another creamy dressing. Lettuce, celery, pickles, mustard, or black pepper are common additions; keep the filling well drained to avoid soggy bread.
Can you put egg in a tuna sandwich?
Yes, egg works well in a tuna sandwich: chopped hard-boiled egg adds a tender texture and makes the filling more substantial. Mix it gently with drained tuna so the egg pieces remain distinct rather than turning the filling into a paste.
Is a tuna egg sandwich better with mayonnaise or without it?
A tuna egg sandwich can be made either way. Mayonnaise gives the tuna and egg a creamy texture, while plain yogurt or mashed avocado can provide a different kind of moisture; drain the tuna first so you do not need much dressing.
How do you stop a tuna egg sandwich from getting soggy?
Keep a tuna egg sandwich from getting soggy by draining the tuna thoroughly, patting wet vegetables dry, and spreading the filling just before serving. A layer of lettuce between the filling and bread can also help keep moisture from soaking through.
Can you make a tuna egg sandwich the night before?
Yes, you can prepare tuna egg sandwich filling the night before and refrigerate it in a covered container. Assemble the sandwich shortly before eating, because overnight contact with the filling can soften the bread; keep the prepared filling chilled.
Can you freeze a tuna egg sandwich?
Freezing a tuna egg sandwich is not recommended. Hard-boiled egg can turn rubbery and watery after thawing, while mayonnaise-based filling may separate and the bread can become soggy. For better texture, refrigerate the filling and assemble a fresh sandwich when needed.
Which tuna is best for a tuna egg sandwich?
Either water-packed or oil-packed canned tuna works in a tuna egg sandwich, as long as you drain it well. Water-packed tuna has a cleaner, lighter taste, while oil-packed tuna tends to taste richer; flake it before mixing with the egg.
Is a tuna egg sandwich safe during pregnancy?
A tuna egg sandwich can be eaten during pregnancy if the egg is fully cooked and the sandwich is made and stored safely. Tuna contains mercury, and the amount varies by type, so follow pregnancy guidance for tuna choices and serving frequency.
What can you serve with a tuna egg sandwich?
Serve a tuna egg sandwich with a green salad, sliced vegetables, soup, or fruit for an easy meal. If you add pickles or salty crisps, the sandwich may taste overly salty, especially when the tuna or dressing is already seasoned.
Tuna egg sandwich Vitamins & Minerals
Vitamins
B12
2.52µg · 105% DV
B3
7.56mg · 47% DV
Biotin
10.8µg · 36% DV
B2
0.34mg · 26% DV
Minerals
Selenium
50µg · 91% DV
Phosphorus
342mg · 49% DV
Sodium
774mg · 34% DV
Manganese
0.76mg · 33% DV
Potassium ⭐
378mg · 11% DV
Tuna egg sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tuna egg sandwich
To burn the 428 calories in 1 serving (medium) (180 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 egg sandwich?
A tuna egg sandwich combines tuna and usually sliced or mashed hard-boiled egg between pieces of bread. It is a practical café and home-made sandwich rather than a dish tied to one particular region; recipes often add mayonnaise or another dressing, along with lettuce or other salad vegetables.
It works well as a quick lunch, packed meal or picnic food, and is commonly served with a simple salad, crisps or soup. Tuna and egg make it filling and protein-rich, while the tuna contributes omega-3 fats. For a lighter version, use less mayonnaise, choose a wholegrain loaf and add plenty of crisp vegetables.
How Nutritious Is Tuna egg 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 egg 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 egg sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Tuna egg 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 egg sandwich Fat Profile
SATURATED
3.96g
MONOUNSATURATED
6.12g
POLYUNSATURATED
5.4g
Omega 6:3 ratio 11.7:1
Above the ideal 4:1 (11.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.