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Tuna Mayo Sandwich Calories
Detailed nutrition analysis with calories, glycemic index, vitamins and minerals.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Tuna Mayo Sandwich (130 g) has 286 calories. That works out to 220 calories per 100 g. It contains 28.6 g of carbs, 14.3 g of protein, 11.7 g of fat and 2.1 g of fiber. Its 1 µg of B12 covers 43% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Tuna Mayo Sandwich Nutrition Facts
Selected: 1 piece (medium) · 130 g
286
KCAL / 130G
Carbs
28.6g
· 10% DV
Protein
14.3g
· 29% DV
Fat
11.7g
· 15% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 41% · Protein 21% · Fat 38%
Tuna Mayo Sandwich nutrition facts table · 1 piece (medium) (130 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 286 kcal | |
| Total fat | 11.7 g | 15% |
| Saturated fat | 1.95 g | 10% |
| Trans fat | 0.03 g | |
| Sodium | 546 mg | 24% |
| Total carbohydrate | 28.6 g | 10% |
| Fiber | 2.1 g | 8% |
| Protein | 14.3 g | 29% |
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 Mayo Sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 130 g | 286 kcal |
| 1 piece (small) | 90 g | 198 kcal |
| 100 g | 100 g | 220 kcal |
| 1 serving (medium) | 130 g | 286 kcal |
| 1 piece (large) | 180 g | 396 kcal |
| 1 piece (extra large) | 250 g | 550 kcal |
| 2 piece (double) | 260 g | 572 kcal |
| 1 pack (double) | 260 g | 572 kcal |
Calculated from 220 calories per 100 g.
Frequently Asked Questions About Tuna Mayo Sandwich
What is in a Tuna Mayo Sandwich?
A Tuna Mayo Sandwich is usually made with tuna, mayonnaise and bread. Common additions include lettuce, cucumber, sweetcorn, onion or lemon juice; draining the tuna well helps keep the filling from making the bread soggy.
How do you make a Tuna Mayo Sandwich?
Drain and flake the tuna, then mix it with mayonnaise and spread it between slices of bread. Add crisp vegetables if you like, and assemble the sandwich close to serving time for the best texture.
Is a Tuna Mayo Sandwich healthy?
A Tuna Mayo Sandwich can be a convenient source of protein, while mayonnaise and the choice of bread shape the overall meal. Adding lettuce, tomato or other vegetables is an easy way to make the filling more varied.
How long does a Tuna Mayo Sandwich last in the fridge?
A Tuna Mayo Sandwich is best eaten within a day when kept covered in the refrigerator. Keep it chilled rather than leaving it out, particularly in warm weather, and discard it if it has been sitting at room temperature for hours.
Can you freeze a Tuna Mayo Sandwich?
Freezing a Tuna Mayo Sandwich is not recommended. Mayonnaise can separate as it thaws, and the tuna filling and bread may become watery or soft; make the sandwich fresh instead.
Why does a Tuna Mayo Sandwich go soggy?
A Tuna Mayo Sandwich goes soggy when excess liquid from the tuna or other ingredients seeps into the bread. Drain the tuna thoroughly, pat wet vegetables dry, and assemble the sandwich shortly before eating.
What bread is best for a Tuna Mayo Sandwich?
Sturdy sliced bread, a roll or a baguette all work well for a Tuna Mayo Sandwich. Choose soft bread for an easy-to-eat lunch, or a firmer loaf if you want it to hold a moist filling without collapsing.
Can you make a Tuna Mayo Sandwich without mayonnaise?
Yes, you can make a Tuna Mayo Sandwich without mayonnaise by mixing the drained tuna with plain yogurt, mashed avocado or a little olive oil. The texture and flavor will differ, so add the alternative gradually until the filling holds together.
What should you serve with a Tuna Mayo Sandwich?
A Tuna Mayo Sandwich pairs well with a side salad, crunchy vegetables, soup or pickles. For a lighter lunch, serve it with fresh vegetables; for a more substantial meal, add a bowl of soup.
Can you pack a Tuna Mayo Sandwich for lunch?
Yes, a Tuna Mayo Sandwich can be packed for lunch if it stays cold until you eat it. Use an insulated lunch bag with a cold pack, and keep the sandwich separate from warm items.
Tuna Mayo Sandwich Vitamins & Minerals
Vitamins
B12
1.04µg · 43% DV
B3
3.64mg · 23% DV
B6
0.17mg · 10% DV
Folate
39µg · 10% DV
Minerals
Selenium
23µg · 42% DV
Sodium
546mg · 24% DV
Phosphorus
124mg · 18% DV
Copper
0.1mg · 11% DV
Potassium ⭐
143mg · 4% DV
Tuna Mayo Sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tuna Mayo Sandwich
To burn the 286 calories in 1 piece (medium) (130 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 Mayo Sandwich?
A tuna mayo sandwich is made with tuna mixed with mayonnaise and tucked between slices of bread, sometimes with lettuce, sweetcorn or a little seasoning. It is a familiar café and packed-lunch choice in Britain, and is also an easy lunch across many English-speaking countries. The filling is creamy and savoury, with a soft texture that contrasts with fresh, crisp additions. It is usually served cold, on its own or alongside a simple salad or a bowl of soup.
The bread provides much of the carbohydrate, while tuna contributes protein; there are 11 g of protein per 100 g. For a lighter sandwich, use less mayonnaise and add extra salad leaves or sliced vegetables.
How Nutritious Is Tuna Mayo 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 Mayo 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 Mayo Sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Tuna Mayo 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 Mayo Sandwich Fat Profile
SATURATED
1.95g
MONOUNSATURATED
3.64g
POLYUNSATURATED
1.82g
Omega 6:3 ratio 4.3:1
Above the ideal 4:1 (4.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.