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Whole wheat bread with tuna spread Calories
Whole wheat bread topped with tuna spread, providing protein and omega-3 fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 slice (thick) of Whole wheat bread with tuna spread (65 g) has 155 calories. That works out to 238 calories per 100 g. It contains 13.1 g of carbs, 9.2 g of protein, 7 g of fat and 2.8 g of fiber. Its 1 µg of B12 covers 43% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Whole wheat bread with tuna spread Nutrition Facts
Selected: 1 slice (thick) · 65 g
155
KCAL / 65G
Carbs
13.1g
· 5% DV
Protein
9.2g
· 18% DV
Fat
7g
· 9% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 34% · Protein 24% · Fat 42%
Whole wheat bread with tuna spread nutrition facts table · 1 slice (thick) (65 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 155 kcal | |
| Total fat | 7 g | 9% |
| Saturated fat | 1.23 g | 6% |
| Trans fat | 0.03 g | |
| Sodium | 280 mg | 12% |
| Total carbohydrate | 13.1 g | 5% |
| Fiber | 2.8 g | 10% |
| Protein | 9.2 g | 18% |
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 Whole wheat bread with tuna spread?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (thick) | 65 g | 155 kcal |
| 1 slice (thin) | 45 g | 107 kcal |
| 1 piece (small) | 80 g | 190 kcal |
| 2 slice (double) | 90 g | 214 kcal |
| 100 g | 100 g | 238 kcal |
| 1 piece (medium) | 120 g | 286 kcal |
| 1 serving (large) | 150 g | 357 kcal |
| 1 serving (extra large) | 220 g | 524 kcal |
Calculated from 238 calories per 100 g.
Frequently Asked Questions About Whole wheat bread with tuna spread
How do you make whole wheat bread with tuna spread?
Make whole wheat bread with tuna spread by draining canned tuna and mixing it with mayonnaise or yogurt, lemon juice, and seasoning. Mash it with a fork until spreadable, then add chopped celery, onion, or herbs if you like.
What is in whole wheat bread with tuna spread?
Whole wheat bread with tuna spread typically contains whole wheat bread, tuna, and a binder such as mayonnaise or yogurt. Lemon, mustard, onion, celery, and herbs are common additions, but the exact ingredients vary by recipe.
What kind of canned tuna is best for whole wheat bread with tuna spread?
Water-packed tuna gives whole wheat bread with tuna spread a lighter, less oily filling, while oil-packed tuna tastes richer. Either works; drain it well first so the spread stays thick and does not make the bread soggy.
Can you make whole wheat bread with tuna spread without mayonnaise?
Yes, whole wheat bread with tuna spread can be made without mayonnaise. Stir the drained tuna with plain Greek yogurt, mashed avocado, or a little olive oil and lemon juice for a creamy texture.
What goes well with whole wheat bread with tuna spread?
Whole wheat bread with tuna spread pairs well with crunchy vegetables such as cucumber, tomato, lettuce, and celery. For a fuller lunch, serve it with a leafy salad or vegetable soup rather than adding another rich filling.
How long does whole wheat bread with tuna spread last in the fridge?
The tuna spread for whole wheat bread with tuna spread generally keeps for 3–4 days in a covered container in the refrigerator. Store it separately from the bread to preserve the texture, and discard it if it has been left out for too long.
Can you freeze whole wheat bread with tuna spread?
Freezing whole wheat bread with tuna spread is not recommended for the best texture. Mayonnaise or yogurt can separate after thawing, and the bread can become wet and soft; prepare the spread fresh and refrigerate leftovers instead.
Is whole wheat bread with tuna spread a good lunch?
Yes, whole wheat bread with tuna spread can make a convenient lunch, with protein from tuna and fiber from whole wheat bread. Add vegetables for freshness and crunch, and use a modest amount of mayonnaise if you want a less rich filling.
Is whole wheat bread with tuna spread safe to eat during pregnancy?
Yes, whole wheat bread with tuna spread can be eaten during pregnancy, but tuna intake should stay within pregnancy guidance because tuna contains mercury. Choose lower-mercury options and ask your prenatal clinician about a personal limit if you are unsure.
How do you stop whole wheat bread with tuna spread from getting soggy?
Keep whole wheat bread with tuna spread from getting soggy by draining the tuna thoroughly and storing the spread separately until mealtime. If packing it ahead, place lettuce between the bread and filling, and assemble the sandwich as close to eating as practical.
Whole wheat bread with tuna spread Vitamins & Minerals
Vitamins
B12
1.04µg · 43% DV
B3
3.51mg · 22% DV
B1
0.12mg · 10% DV
Biotin
2.6µg · 9% DV
Minerals
Selenium
18µg · 33% DV
Manganese
0.47mg · 20% DV
Phosphorus
124mg · 18% DV
Sodium
280mg · 12% DV
Potassium ⭐
156mg · 5% DV
Whole wheat bread with tuna spread 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 spread
To burn the 155 calories in 1 slice (thick) (65 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 spread?
Whole wheat bread with tuna spread is an open sandwich made by topping a slice of whole wheat bread with mashed or flaked tuna. The spread varies from kitchen to kitchen: it may be mixed with lemon, herbs, yoghurt or mayonnaise, then seasoned to taste. The tuna’s savoury flavour and soft texture sit well against the bread’s hearty, slightly nutty crumb. It works as a quick lunch, light meal or snack; serve it with crunchy vegetables or a simple green salad.
The bread contributes fibre, while tuna makes this a protein-containing choice that also provides omega-3 fats. A typical 100 g portion has 14.2 g of protein. For a lighter spread, use yoghurt and lemon in place of some of the mayonnaise, and add fresh herbs for brightness.
How Nutritious Is Whole wheat bread with tuna spread?
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 Whole wheat bread with tuna spread 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 spread Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat bread with tuna spread 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 spread Fat Profile
SATURATED
1.23g
MONOUNSATURATED
2.08g
POLYUNSATURATED
1.69g
Omega 6:3 ratio 9.8:1
Above the ideal 4:1 (9.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.