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Tuna spread on whole wheat bread Calories
High-protein whole grain bread with tuna spread
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 slice (thick) of Tuna spread on whole wheat bread (60 g) has 137 calories. That works out to 228 calories per 100 g. It contains 11.5 g of carbs, 8.5 g of protein, 6.1 g of fat and 2.6 g of fiber. Its 1 µg of B12 covers 40% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Tuna spread on whole wheat bread Nutrition Facts
Selected: 1 slice (thick) · 60 g
137
KCAL / 60G
Carbs
11.5g
· 4% DV
Protein
8.5g
· 17% DV
Fat
6.1g
· 8% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 34% · Protein 25% · Fat 41%
Tuna spread on whole wheat bread nutrition facts table · 1 slice (thick) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 137 kcal | |
| Total fat | 6.1 g | 8% |
| Saturated fat | 1.08 g | 5% |
| Trans fat | 0.06 g | |
| Sodium | 258 mg | 11% |
| Total carbohydrate | 11.5 g | 4% |
| Fiber | 2.6 g | 9% |
| Protein | 8.5 g | 17% |
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 Thick Slice of Tuna spread on whole wheat bread?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (thick) | 60 g | 137 kcal |
| 1 slice (thin) | 45 g | 103 kcal |
| 1 piece (small) | 70 g | 160 kcal |
| 2 slice (thin) | 90 g | 205 kcal |
| 100 g | 100 g | 228 kcal |
| 1 piece (medium) | 110 g | 251 kcal |
| 2 slice (thick) | 120 g | 274 kcal |
| 1 serving (medium) | 140 g | 319 kcal |
| 1 piece (large) | 160 g | 365 kcal |
Calculated from 228 calories per 100 g.
Frequently Asked Questions About Tuna spread on whole wheat bread
How do you make tuna spread on whole wheat bread?
Drain canned tuna well and mash it with a fork, then mix in mayonnaise or yogurt, lemon juice, and pepper. Spread it on whole wheat bread just before serving so the bread stays firm.
What can you mix into tuna spread on whole wheat bread?
Common additions are chopped celery, red onion, pickles, dill, lemon juice, and black pepper. Add crunchy ingredients shortly before serving if you want them to stay crisp, and taste the mixture before adding salt because canned tuna can already be salty.
How do you stop tuna spread on whole wheat bread from getting soggy?
Drain the tuna thoroughly and keep the spread separate from the bread until serving. If you are packing it for lunch, put the tuna mixture in a sealed container and assemble the sandwich when you are ready to eat.
Should you use tuna in oil or water for tuna spread on whole wheat bread?
Either works: tuna packed in oil gives the spread a richer texture, while tuna packed in water makes a lighter-tasting mixture. Drain it well either way, and adjust the mayonnaise or yogurt only after mixing.
How long does tuna spread on whole wheat bread last in the fridge?
Keep the tuna mixture in a covered container in the refrigerator for 3–4 days, and store it separately from the bread for better texture. Discard it if it has been left at room temperature for more than 2 hours.
Can you freeze tuna spread on whole wheat bread?
You can freeze the tuna mixture, but mayonnaise-based spreads may separate and turn grainy after thawing, and the bread will become soggy. Freeze the spread by itself in an airtight container, thaw it in the refrigerator, and stir before serving.
Can you make tuna spread on whole wheat bread ahead of time?
Yes, prepare the tuna mixture ahead and refrigerate it in a covered container, but wait to spread it on the bread until serving. This keeps the whole wheat bread from absorbing moisture and makes the sandwich easier to pack.
Is tuna spread on whole wheat bread the same as tuna salad?
They are closely related, but tuna spread is usually mashed or mixed until soft enough to spread, while tuna salad may keep larger flakes and chopped vegetables. Recipes overlap, and the names often depend on how the mixture is served.
What kind of whole wheat bread works best for tuna spread?
A sturdy, thick-sliced whole wheat loaf holds tuna spread better than soft, thin bread. Toasting the slice adds extra crunch, but let it cool first so the spread does not warm up or make the bread lose its crispness.
What goes well with tuna spread on whole wheat bread?
Fresh cucumber, tomato, lettuce, or a simple green salad pairs well with tuna spread on whole wheat bread. For a fuller meal, serve it with vegetable soup; choose salty pickles sparingly if the tuna mixture already tastes salty.
Tuna spread on whole wheat bread Vitamins & Minerals
Vitamins
B12
0.96µg · 40% DV
B3
3.24mg · 20% DV
B1
0.11mg · 9% DV
B6
0.13mg · 8% DV
Minerals
Selenium
17µg · 31% DV
Manganese
0.43mg · 19% DV
Phosphorus
111mg · 16% DV
Sodium
258mg · 11% DV
Potassium ⭐
144mg · 4% DV
Tuna spread on 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 spread on whole wheat bread
To burn the 137 calories in 1 slice (thick) (60 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 spread on whole wheat bread?
Tuna spread on whole wheat bread pairs mashed tuna with a hearty slice of whole-grain bread. The spread’s exact ingredients vary, but it is often seasoned with additions such as lemon or herbs. Its savoury, distinctive taste and soft texture contrast with the bread’s nutty flavour and satisfying chew.
It works well as a quick lunch, an easy snack, or part of a simple meal with salad—whether you make it at home or buy it ready-made. Tuna brings protein, while the whole wheat bread contributes fibre; together, they make a filling choice. For a fresher, lighter plate, serve it with crisp vegetables or leafy greens.
How Nutritious Is Tuna spread on 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
High
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 spread on 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 spread on whole wheat bread Contain Allergens?
Contains these allergens:
Which Diets Is Tuna spread on 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 spread on whole wheat bread Fat Profile
SATURATED
1.08g
MONOUNSATURATED
1.86g
POLYUNSATURATED
1.74g
Omega 6:3 ratio 14.2:1
Above the ideal 4:1 (14.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.