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Sandwich with tuna salad (tuna, mayo, vegetables) on bread
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Tuna Salad Bread (120 g) has 252 calories. That works out to 210 calories per 100 g. It contains 26.4 g of carbs, 13.2 g of protein, 9.6 g of fat and 2.5 g of fiber. Its 1.3 µg of B12 covers 55% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 120 g
252
KCAL / 120G
Carbs
26.4g
· 10% DV
Protein
13.2g
· 26% DV
Fat
9.6g
· 12% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 43% · Protein 22% · Fat 35%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 252 kcal | |
| Total fat | 9.6 g | 12% |
| Saturated fat | 1.92 g | 10% |
| Trans fat | 0.04 g | |
| Sodium | 504 mg | 22% |
| Total carbohydrate | 26.4 g | 10% |
| Fiber | 2.5 g | 9% |
| Protein | 13.2 g | 26% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 252 kcal |
| 1 piece (extra small) | 60 g | 126 kcal |
| 1 piece (small) | 80 g | 168 kcal |
| 100 g | 100 g | 210 kcal |
| 2 slice (medium) | 100 g | 210 kcal |
| 1 serving (large) | 150 g | 315 kcal |
| 1 piece (large) | 180 g | 378 kcal |
| 1 piece (jumbo) | 220 g | 462 kcal |
Calculated from 210 calories per 100 g.
Mix drained tuna with mayonnaise and chopped vegetables, then spoon the filling into bread to make Tuna Salad Bread. Add the filling just before eating so the bread stays firm rather than turning soggy.
Tuna Salad Bread is made with tuna salad—usually tuna, mayonnaise, and chopped vegetables—served in or on bread. Celery, pickles, onion, lettuce, and sweetcorn are common additions; drain wet ingredients first.
A sturdy sandwich loaf, roll, or baguette works well for Tuna Salad Bread because it holds the creamy filling without falling apart. Soft sandwich bread is convenient, but toast it lightly if you prefer a firmer bite.
To keep Tuna Salad Bread from getting soggy, drain the tuna thoroughly and avoid watery vegetables or excess dressing. Put lettuce between the bread and filling, and assemble the sandwich shortly before serving.
You can make the tuna salad for Tuna Salad Bread ahead, but it is best to assemble the bread shortly before serving. Store the filling covered in the refrigerator and add it to the bread when ready to eat.
Tuna Salad Bread is best eaten the day it is assembled, kept covered and refrigerated. If you have stored the tuna salad separately, use it within a few days and discard it if it has been left out for an extended time.
Plain Greek yogurt, mashed avocado, or a mixture of yogurt and a little mustard can replace mayonnaise in Tuna Salad Bread. Add the substitute gradually so the tuna salad stays thick enough to sit neatly in the bread.
Freezing assembled Tuna Salad Bread is not recommended because mayonnaise-based filling can separate and the bread may become wet after thawing. Freeze plain bread separately if needed, then make fresh tuna salad and assemble after thawing.
Tuna Salad Bread pairs well with a leafy salad, vegetable soup, sliced fruit, or crunchy pickles. Choose a lighter side if the sandwich has a generous amount of mayonnaise or a large portion of bread.
Yes, you can toast Tuna Salad Bread, but a large amount of mayonnaise or watery filling can make it messy and soften the bread. Use a modest amount of filling and warm it gently; avoid pressing hard in a sandwich maker.
Vitamins
B12
1.32µg · 55% DV
B3
2.88mg · 18% DV
B1
0.13mg · 11% DV
B6
0.16mg · 9% DV
Minerals
Selenium
22µg · 40% DV
Sodium
504mg · 22% DV
Phosphorus
132mg · 19% DV
Manganese
0.23mg · 10% DV
Potassium ⭐
168mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 252 calories in 1 piece (medium) (120 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.
Tuna salad bread brings together bread and tuna salad, usually made by mixing flaked tuna with mayonnaise and chopped vegetables. It is a convenient sandwich-style meal rather than a dish tied to one particular recipe; celery, lettuce, cucumber or sweetcorn can all find their way into the filling. Tuna salad sandwiches are familiar in North America and are also an easy lunch option in many other places.
The filling is savoury and creamy, while the bread makes it substantial enough to take to work, pack for a picnic or serve with soup. Tuna contributes protein and the bread supplies much of the carbohydrate; a 100 g portion has 11 g of protein. For a lighter version, use less mayonnaise, add plenty of crunchy vegetables and choose whole-grain bread.
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.
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.
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.
Contains these allergens:
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
SATURATED
1.92g
MONOUNSATURATED
3.36g
POLYUNSATURATED
1.32g
Omega 6:3 ratio 0.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.