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Tuna Mayo Sandwich (Whole Wheat Bread) Calories
High in protein, contains omega-3, whole grain bread for added fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Tuna Mayo Sandwich (Whole Wheat Bread) (140 g) has 294 calories. That works out to 210 calories per 100 g. It contains 30.8 g of carbs, 18.9 g of protein, 10.5 g of fat and 4.3 g of fiber. Its 1.8 µg of B12 covers 76% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Tuna Mayo Sandwich (Whole Wheat Bread) Nutrition Facts
Selected: 1 piece (medium) · 140 g
294
KCAL / 140G
Carbs
30.8g
· 11% DV
Protein
18.9g
· 38% DV
Fat
10.5g
· 13% DV
Fiber
4.3g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 42% · Protein 26% · Fat 32%
Tuna Mayo Sandwich (Whole Wheat Bread) nutrition facts table · 1 piece (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 294 kcal | |
| Total fat | 10.5 g | 13% |
| Saturated fat | 1.82 g | 9% |
| Trans fat | 0.03 g | |
| Sodium | 546 mg | 24% |
| Total carbohydrate | 30.8 g | 11% |
| Fiber | 4.3 g | 15% |
| Protein | 18.9 g | 38% |
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 (Whole Wheat Bread)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 140 g | 294 kcal |
| 1 piece (half) | 70 g | 147 kcal |
| 100 g | 100 g | 210 kcal |
| 1 piece (small) | 100 g | 210 kcal |
| 1 serving (medium) | 140 g | 294 kcal |
| 1 piece (large) | 180 g | 378 kcal |
| 1 serving (large) | 180 g | 378 kcal |
| 1 piece (jumbo) | 200 g | 420 kcal |
| 2 piece (double) | 280 g | 588 kcal |
Calculated from 210 calories per 100 g.
Frequently Asked Questions About Tuna Mayo Sandwich (Whole Wheat Bread)
How do you make a Tuna Mayo Sandwich (Whole Wheat Bread)?
Drain canned tuna well, mix it with mayonnaise, and spread the filling between slices of whole wheat bread. Add lettuce or cucumber for crunch, and assemble the sandwich shortly before eating to keep the bread from getting soggy.
What kind of tuna works best in a Tuna Mayo Sandwich (Whole Wheat Bread)?
Canned tuna works best because it is easy to flake and mix with mayonnaise. Choose tuna packed in water for a less oily filling, or drain oil-packed tuna thoroughly; either way, remove excess liquid before adding the mayonnaise.
How do you stop a Tuna Mayo Sandwich (Whole Wheat Bread) from getting soggy?
Drain the tuna thoroughly and avoid adding wet ingredients directly against the bread. Put a lettuce leaf between the bread and filling, and keep the filling separate until serving if you are making the sandwich ahead.
How long does a Tuna Mayo Sandwich (Whole Wheat Bread) last in the fridge?
Keep it covered and refrigerated, and eat it within a day for the best texture and freshness. Discard the sandwich if it has been left at room temperature for more than two hours, or sooner in hot conditions.
Can you freeze a Tuna Mayo Sandwich (Whole Wheat Bread)?
You can freeze it, but the mayonnaise may separate and the whole wheat bread can turn soggy after thawing. For better results, freeze the tuna without mayonnaise, thaw it in the refrigerator, then mix in fresh mayonnaise and assemble the sandwich.
Is a Tuna Mayo Sandwich (Whole Wheat Bread) a good lunch to take to work?
Yes, it can be a convenient lunch, but keep it cold in an insulated bag with an ice pack. Tuna and mayonnaise should not sit warm for hours; pack the filling separately if you cannot keep the assembled sandwich chilled.
Is a Tuna Mayo Sandwich (Whole Wheat Bread) healthy?
It can be a nourishing meal: tuna provides protein, while whole wheat bread contributes whole grains and fiber. The mayonnaise can add substantial richness, so use a modest amount and add vegetables such as lettuce, tomato, or cucumber.
Can you eat a Tuna Mayo Sandwich (Whole Wheat Bread) during pregnancy?
Yes, if the tuna type and amount follow pregnancy guidance on mercury and the sandwich has been kept safely refrigerated. Recommendations vary with the tuna species and local guidance, so ask your healthcare professional which choices suit you.
What goes well with a Tuna Mayo Sandwich (Whole Wheat Bread)?
A simple green salad, vegetable sticks, or a cup of soup pairs well with it. For a lighter side, choose fresh fruit or crunchy vegetables rather than crisps; lemon or black pepper can also brighten the tuna filling.
How does a homemade Tuna Mayo Sandwich (Whole Wheat Bread) differ from a packaged one?
A packaged, ready-made Tuna Mayo Sandwich (Whole Wheat Bread) is a processed prepared food, while a homemade version lets you choose the ingredients and amount of mayonnaise. Making it at home also makes it easier to add fresh vegetables and eat it soon after preparation.
Tuna Mayo Sandwich (Whole Wheat Bread) Vitamins & Minerals
Vitamins
B12
1.82µg · 76% DV
B3
5.32mg · 33% DV
B6
0.31mg · 18% DV
B1
0.18mg · 15% DV
Minerals
Selenium
27µg · 49% DV
Sodium
546mg · 24% DV
Phosphorus
154mg · 22% DV
Manganese
0.48mg · 21% DV
Potassium ⭐
252mg · 7% DV
Tuna Mayo Sandwich (Whole Wheat Bread) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tuna Mayo Sandwich (Whole Wheat Bread)
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 Mayo Sandwich (Whole Wheat Bread)?
A tuna mayo sandwich on whole-wheat bread combines flaked or chopped tuna mixed with mayonnaise, tucked between slices of hearty bread. Lettuce, cucumber or tomato can be added for freshness and crunch. The filling is creamy and savoury, while the whole-grain bread brings a pleasantly dense, slightly nutty bite.
It is a familiar café, lunchbox and quick-lunch choice in many English-speaking countries, often served with salad, crisps or a bowl of soup. Tuna contributes protein and omega-3 fats, while the bread adds fibre; the sandwich provides 13.5 g of protein per 100 g. For a lighter version, use less mayonnaise and add plenty of crunchy vegetables.
How Nutritious Is Tuna Mayo Sandwich (Whole Wheat Bread)?
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 (Whole Wheat Bread) 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 (Whole Wheat Bread) Contain Allergens?
Contains these allergens:
Which Diets Is Tuna Mayo Sandwich (Whole Wheat Bread) 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 (Whole Wheat Bread) Fat Profile
SATURATED
1.82g
MONOUNSATURATED
3.5g
POLYUNSATURATED
1.54g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.