Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Whole wheat bread with tuna Calories
Whole wheat bread with tuna
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Whole wheat bread with tuna (120 g) has 228 calories. That works out to 190 calories per 100 g. It contains 30 g of carbs, 16.8 g of protein, 4.2 g of fat and 5.4 g of fiber. Its 21.6 µg of Selenium covers 39% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Whole wheat bread with tuna Nutrition Facts
Selected: 1 serving (medium) · 120 g
228
KCAL / 120G
Carbs
30g
· 11% DV
Protein
16.8g
· 34% DV
Fat
4.2g
· 5% DV
Fiber
5.4g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 53% · Protein 30% · Fat 17%
Whole wheat bread with tuna nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 228 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 0.84 g | 4% |
| Trans fat | 0 g | |
| Sodium | 408 mg | 18% |
| Total carbohydrate | 30 g | 11% |
| Fiber | 5.4 g | 19% |
| Protein | 16.8 g | 34% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Whole wheat bread with tuna?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 228 kcal |
| 1 piece (small) | 60 g | 114 kcal |
| 2 slice (medium) | 70 g | 133 kcal |
| 1 serving (small) | 80 g | 152 kcal |
| 100 g | 100 g | 190 kcal |
| 1 piece (large) | 150 g | 285 kcal |
| 1 serving (large) | 180 g | 342 kcal |
| 1 serving (double) | 240 g | 456 kcal |
Calculated from 190 calories per 100 g.
Frequently Asked Questions About Whole wheat bread with tuna
How do you make whole wheat bread with tuna?
To make whole wheat bread with tuna, drain the tuna and flake it with a fork. Add chopped vegetables and a little lemon juice or dressing, then spoon the mixture onto the bread and serve straight away.
Is whole wheat bread with tuna healthy?
Yes, whole wheat bread with tuna can make a nourishing meal, supplying protein from the tuna and fibre from the bread. The amount of mayonnaise and the salt in canned tuna can change its overall nutritional profile.
What tuna works best in whole wheat bread with tuna?
Either water-packed or oil-packed canned tuna works in whole wheat bread with tuna. Drain it well before mixing; water-packed tuna has a milder, leaner result, while oil-packed tuna tends to taste richer.
Can you toast whole wheat bread with tuna?
Yes, whole wheat bread with tuna can be toasted in a sandwich press or skillet. Keep wet ingredients such as tomato or lettuce out until after toasting so the bread stays crisp rather than soggy.
Can whole wheat bread with tuna help with weight loss?
Whole wheat bread with tuna may help you feel satisfied because it combines protein with fibre. It does not cause weight loss by itself, and generous amounts of mayonnaise or extra fillings can make the sandwich more energy-dense.
How long does whole wheat bread with tuna last in the fridge?
Store whole wheat bread with tuna in a covered container in the refrigerator and eat it within a day for the best texture. Do not leave a tuna sandwich at room temperature for an extended period.
What can you put in whole wheat bread with tuna besides mayonnaise?
For whole wheat bread with tuna without mayonnaise, mix the drained fish with Greek yogurt and lemon juice. Mashed avocado or a little mustard also works, with cucumber, celery, or lettuce adding crunch.
Can you freeze whole wheat bread with tuna?
You can freeze whole wheat bread with tuna, but thawing often leaves the bread damp and the filling watery. For better texture, freeze the bread separately and make the sandwich fresh with refrigerated tuna filling.
Is whole wheat bread with tuna good for meal prep?
Whole wheat bread with tuna is better assembled shortly before eating than made several days ahead. For meal prep, keep the tuna mixture chilled in a sealed container and pack the bread and crisp vegetables separately.
What goes well with whole wheat bread with tuna?
Whole wheat bread with tuna pairs well with a green salad, vegetable soup, or fruit. A fresh, lightly dressed side complements the savoury filling without adding another heavy or mayonnaise-based dish.
Whole wheat bread with tuna Vitamins & Minerals
Vitamins
B12
0.84µg · 35% DV
B3
4.2mg · 26% DV
B1
0.18mg · 15% DV
B5
0.48mg · 10% DV
Minerals
Selenium
22µg · 40% DV
Manganese
0.72mg · 31% DV
Phosphorus
132mg · 19% DV
Sodium
408mg · 18% DV
Potassium ⭐
168mg · 5% DV
Whole wheat bread with tuna Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole wheat bread with tuna
To burn the 228 calories in 1 serving (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.
What is Whole wheat bread with tuna?
Whole wheat bread with tuna is a simple sandwich made by placing tuna between slices of whole wheat bread. It may also include crisp vegetables such as lettuce, tomato or cucumber, with lemon or a spread for extra flavour. The bread has a hearty texture, while the tuna filling is soft and savoury.
It is commonly eaten as a quick lunch or packed meal, and works well with a side salad or a cup of soup. Tuna provides protein, while whole wheat bread contributes fibre, making this a filling choice. For a lighter version, use lemon and a little yoghurt in place of a rich spread.
How Nutritious Is Whole wheat bread with tuna?
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 Whole wheat bread with tuna 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 Whole wheat bread with tuna Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat bread with tuna 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
Whole wheat bread with tuna Fat Profile
SATURATED
0.84g
MONOUNSATURATED
0.96g
POLYUNSATURATED
1.32g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Compare Whole wheat bread with tuna
Foods Similar to Whole wheat bread with tuna
Have another question about Whole wheat bread with tuna?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.