2 piece (medium) of Tuna lettuce wrap (120 g) has 142 calories. That works out to 118 calories per 100 g. It contains 2.5 g of carbs, 20.2 g of protein, 5.5 g of fat and 1.2 g of fiber. Its 2.5 µg of B12 covers 105% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Tuna lettuce wrap Nutrition Facts

Selected: 2 piece (medium) · 120 g

142

KCAL / 120G

Carbs

2.5g

· 1% DV

Protein

20.2g

· 40% DV

Fat

5.5g

· 7% DV

Fiber

1.2g

· 4% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 7% · Protein 58% · Fat 35%

Tuna lettuce wrap nutrition facts table · 2 piece (medium) (120 g)

Nutrient	Amount	% DV
Calories	142 kcal
Total fat	5.5 g	7%
Saturated fat	1.08 g	5%
Trans fat	0 g
Sodium	348 mg	15%
Total carbohydrate	2.5 g	1%
Fiber	1.2 g	4%
Protein	20.2 g	40%

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 2 Pieces of Tuna lettuce wrap?

Serving	Amount	Calories
2 piece (medium)	120 g	142 kcal
1 piece (mini)	35 g	41 kcal
1 piece (small)	60 g	71 kcal
1 cup (chopped)	95 g	112 kcal
100 g	100 g	118 kcal
1 serving (medium)	150 g	177 kcal
3 piece (large)	180 g	212 kcal
4 piece (extra large)	240 g	283 kcal

Calculated from 118 calories per 100 g.

Frequently Asked Questions About Tuna lettuce wrap

How do you make a tuna lettuce wrap?

To make a tuna lettuce wrap, mix drained tuna with your chosen chopped vegetables and dressing. Spoon the filling into washed, thoroughly dried lettuce leaves, then fold in the sides and roll from the base. Serve soon so the leaves stay crisp.

What lettuce works best for a tuna lettuce wrap?

Butter lettuce and large romaine leaves work well for a tuna lettuce wrap because they are flexible yet sturdy enough to hold the filling. Choose intact leaves, wash and dry them well, and avoid overfilling so they do not split.

Do you drain the tuna for a tuna lettuce wrap?

Yes, drain excess liquid or oil from the tuna before assembling a tuna lettuce wrap. Too much moisture makes the lettuce limp and the filling runny. If the mixture then seems dry, add a little lemon juice or dressing.

How do you keep a tuna lettuce wrap from falling apart?

Use a large, dry lettuce leaf and place a modest amount of tuna filling near its base. Fold the bottom over the filling, tuck in the sides, and roll firmly but gently. Avoid watery vegetables and excess dressing, which can loosen the wrap.

Can you make a tuna lettuce wrap without mayonnaise?

Yes, a tuna lettuce wrap does not need mayonnaise. Mix the tuna with lemon juice and a little olive oil, or use plain yogurt for a creamy filling. Keep the mixture thick rather than runny so the lettuce stays crisp.

Can you use fresh tuna in a tuna lettuce wrap?

Yes, you can use cooked fresh tuna in a tuna lettuce wrap instead of canned tuna. Let it cool, flake it, and season it before adding it to the lettuce. Do not use raw tuna unless it has been handled for safe raw consumption.

Can you prepare a tuna lettuce wrap ahead of time?

It is better to assemble a tuna lettuce wrap shortly before eating, because the filling can soften the leaves. For advance preparation, keep the tuna mixture covered in the refrigerator and store the washed, dried lettuce separately; assemble when ready to serve.

What should you serve with a tuna lettuce wrap?

Serve a tuna lettuce wrap with soup, sliced vegetables, or a simple salad for a light meal. For a more substantial lunch, add potatoes, rice, or another grain on the side; the wrap itself does not need a particular accompaniment.

Is a tuna lettuce wrap healthy?

A tuna lettuce wrap can be a filling meal, with protein from tuna and crisp vegetables in place of a bread wrap. The overall balance changes with the filling and dressing, so add vegetables and go easy on rich sauces if you want a lighter version.

Can you eat a tuna lettuce wrap during pregnancy?

Yes, a tuna lettuce wrap can be eaten during pregnancy, but tuna contains mercury and recommended amounts depend on the tuna type and local guidance. Ask your doctor or dietitian how much tuna is appropriate for you during pregnancy.

Tuna lettuce wrap Vitamins & Minerals

Vitamins

B12

2.52µg · 105% DV

9.36mg · 59% DV

Vitamin K

40.8µg · 34% DV

0.34mg · 20% DV

Minerals

Selenium

38µg · 69% DV

Phosphorus

228mg · 33% DV

Sodium

348mg · 15% DV

Iodine

17µg · 11% DV

Potassium ⭐

312mg · 9% DV

Tuna lettuce wrap Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

1.2

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Tuna lettuce wrap

To burn the 142 calories in 2 piece (medium) (120 g):

🚶

35min

Walking (5 km/h)

🏃

14min

Running (8 km/h)

🚴

19min

Cycling

🏊

17min

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 lettuce wrap?

A Tuna lettuce wrap puts seasoned tuna in place of bread or a tortilla, using broad lettuce leaves to hold the filling. The tuna may be served simply with lemon and pepper or mixed with chopped vegetables; there is no single traditional regional recipe behind the dish. It is a convenient, contemporary light meal often chosen by people looking for a low-carb alternative to a sandwich.

The crisp leaves contrast with the tender, savoury tuna. Serve the wraps for lunch or a light supper, with sliced tomatoes, cucumber or fresh herbs alongside. They are naturally high in protein and low in carbohydrate. For a lighter filling, keep creamy dressings to a minimum and use lemon, herbs or a little mustard for flavour.

How Nutritious Is Tuna lettuce wrap?

Nutrient density

High

74/ 100

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

58/ 100

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 lettuce wrap Processed?

NOVA 2

Minimally 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 lettuce wrap Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Tuna lettuce wrap Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Tuna lettuce wrap Fat Profile

SATURATED

1.08g

MONOUNSATURATED

1.68g

POLYUNSATURATED

1.8g

⚖️

Omega 6:3 ratio 6.5:1

Above the ideal 4:1 (6.5:1).

Compare Tuna lettuce wrap

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Tuna lettuce wrap vs Canned Tuna2 kcal more per 100 g

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Tuna lettuce wrap vs Tuna14 kcal fewer per 100 g

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116 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026

Tuna lettuce wrap Calories

Quick answer

Tuna lettuce wrap Nutrition Facts

Tuna lettuce wrap nutrition facts table.css-c5434f{font-weight:500;color:#979797;} · 2 piece (medium) (120 g)

How Many Calories in 2 Pieces of Tuna lettuce wrap?

Frequently Asked Questions About Tuna lettuce wrap

How do you make a tuna lettuce wrap?

What lettuce works best for a tuna lettuce wrap?

Do you drain the tuna for a tuna lettuce wrap?

How do you keep a tuna lettuce wrap from falling apart?

Can you make a tuna lettuce wrap without mayonnaise?

Can you use fresh tuna in a tuna lettuce wrap?

Can you prepare a tuna lettuce wrap ahead of time?

What should you serve with a tuna lettuce wrap?

Is a tuna lettuce wrap healthy?

Can you eat a tuna lettuce wrap during pregnancy?

Tuna lettuce wrap Vitamins & Minerals

Tuna lettuce wrap Glycemic Index

How to Burn Off Tuna lettuce wrap

What is Tuna lettuce wrap?

How Nutritious Is Tuna lettuce wrap?

Nutrient density

Satiety score

Is Tuna lettuce wrap Processed?

Does Tuna lettuce wrap Contain Allergens?

Which Diets Is Tuna lettuce wrap Good For?

Tuna lettuce wrap Fat Profile

Compare Tuna lettuce wrap

Foods Similar to Tuna lettuce wrap

Have another question about Tuna lettuce wrap?

Tuna lettuce wrap nutrition facts table · 2 piece (medium) (120 g)