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Tuna whole wheat sandwich Calories
High-protein whole grain sandwich
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Tuna whole wheat sandwich (160 g) has 336 calories. That works out to 210 calories per 100 g. It contains 32.2 g of carbs, 22.7 g of protein, 13 g of fat and 6.1 g of fiber. Its 2.2 µg of B12 covers 93% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Tuna whole wheat sandwich Nutrition Facts
Selected: 1 piece (medium) · 160 g
336
KCAL / 160G
Carbs
32.2g
· 12% DV
Protein
22.7g
· 45% DV
Fat
13g
· 17% DV
Fiber
6.1g
· 22% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 38% · Protein 27% · Fat 35%
Tuna whole wheat sandwich nutrition facts table · 1 piece (medium) (160 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 336 kcal | |
| Total fat | 13 g | 17% |
| Saturated fat | 2.24 g | 11% |
| Trans fat | 0.08 g | |
| Sodium | 688 mg | 30% |
| Total carbohydrate | 32.2 g | 12% |
| Fiber | 6.1 g | 22% |
| Protein | 22.7 g | 45% |
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 whole wheat sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 160 g | 336 kcal |
| 2 slice (thin) | 70 g | 147 kcal |
| ½ piece (half) | 80 g | 168 kcal |
| 2 slice (thick) | 90 g | 189 kcal |
| 100 g | 100 g | 210 kcal |
| 1 piece (small) | 130 g | 273 kcal |
| 1 serving (medium) | 160 g | 336 kcal |
| 1 piece (large) | 220 g | 462 kcal |
| 1 serving (large) | 220 g | 462 kcal |
Calculated from 210 calories per 100 g.
Frequently Asked Questions About Tuna whole wheat sandwich
Is a tuna whole wheat sandwich healthy?
A tuna whole wheat sandwich can be a nutritious meal, combining fish, whole-grain bread, and often vegetables. Its overall balance depends on the filling: adding lettuce or tomato and keeping creamy, salty spreads moderate makes it a more wholesome choice.
How do you make a tuna whole wheat sandwich?
To make a tuna whole wheat sandwich, drain canned tuna and flake it with a fork, then mix it with a little mayonnaise or another spread and seasoning. Add the filling and lettuce between slices of whole wheat bread.
What can I use instead of mayonnaise in a tuna whole wheat sandwich?
Plain Greek yogurt, mashed avocado, or hummus can replace mayonnaise in a tuna whole wheat sandwich. Add lemon juice and black pepper to brighten the filling; yogurt gives it a tangy, creamy texture without making the tuna taste overly rich.
How do you stop a tuna whole wheat sandwich from getting soggy?
Drain the tuna thoroughly and keep wet ingredients away from the bread to prevent a tuna whole wheat sandwich from getting soggy. Put lettuce between the filling and bread, and assemble the sandwich just before eating rather than packing it far ahead.
Can you make a tuna whole wheat sandwich with tuna in oil?
Yes, tuna packed in oil works in a tuna whole wheat sandwich. Drain it well first, since excess oil can soften the bread; you may need less mayonnaise or other dressing because oil-packed tuna already has a richer texture.
Can a tuna whole wheat sandwich be toasted?
Yes, a tuna whole wheat sandwich can be toasted, and the warm, crisp bread pairs well with the savory filling. Toast it without lettuce or mayonnaise, then add those ingredients afterward so they stay fresh and do not turn limp.
How long does a tuna whole wheat sandwich last in the fridge?
A tuna whole wheat sandwich is best eaten the day it is made, but it can be refrigerated in an airtight container for up to one day. Keep it cold, especially if it contains mayonnaise, and discard it if it has been left out for hours.
Can you freeze a tuna whole wheat sandwich?
You can freeze a tuna whole wheat sandwich, but the bread may soften and lettuce becomes watery after thawing. For a better result, freeze the tuna filling separately and assemble it with fresh bread and vegetables after it has thawed in the refrigerator.
What goes well with a tuna whole wheat sandwich?
A tuna whole wheat sandwich goes well with tomato soup, a simple salad, or sliced vegetables. For a lunchbox, pack fruit or crunchy vegetables alongside it and keep the sandwich chilled until mealtime.
Can you eat a tuna whole wheat sandwich during pregnancy?
Usually, a tuna whole wheat sandwich can fit into pregnancy meals, but tuna contains mercury and the recommended amount depends on the type of tuna and local guidance. Choose thoroughly refrigerated ingredients and ask your prenatal clinician how often to eat tuna.
Tuna whole wheat sandwich Vitamins & Minerals
Vitamins
B12
2.24µg · 93% DV
B3
7.68mg · 48% DV
B6
0.29mg · 17% DV
B1
0.19mg · 16% DV
Minerals
Selenium
38µg · 69% DV
Manganese
1.04mg · 45% DV
Phosphorus
288mg · 41% DV
Sodium
688mg · 30% DV
Potassium ⭐
352mg · 10% DV
Tuna whole wheat sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tuna whole wheat sandwich
To burn the 336 calories in 1 piece (medium) (160 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 whole wheat sandwich?
A tuna whole wheat sandwich pairs slices of whole-wheat bread with flaky tuna and, as in the pictured version, crisp lettuce. It is an easy, familiar sandwich rather than a dish tied to one specific regional recipe; the tuna may be mixed with a little dressing, depending on how it is made.
The filling is savoury and tender, balanced by the bread’s hearty texture and the lettuce’s crunch. It works for lunch, a quick meal on the go, or a simple packed lunch, and goes well with tomato or cucumber. Whole grains bring fibre, while tuna makes it a protein-rich choice. For a lighter version, use less dressing and add extra salad vegetables.
How Nutritious Is Tuna whole wheat sandwich?
Nutrient density
High
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 whole wheat 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 whole wheat sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Tuna whole wheat 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 whole wheat sandwich Fat Profile
SATURATED
2.24g
MONOUNSATURATED
3.68g
POLYUNSATURATED
3.52g
Omega 6:3 ratio 10.5:1
Above the ideal 4:1 (10.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.