Tuna and cucumber sandwich

Lunch

Item Rating: 72/100

1 serving (200 grams) contains 350 calories, 20.0 grams of protein, 10.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		411.8
% Daily Value*
Total Fat		11.8 g	15%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		35.3 mg	11%
Sodium		705.9 mg	30%
Total Carbohydrates		47.1 g	17%
	Dietary Fiber	3.5 g	12%
	Sugars	5.9 g
protein		23.5 g	47%
Vitamin D		0 mcg	0%
Calcium		117.6 mg	9%
Iron		2.4 mg	13%
Potassium		352.9 mg	7%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 106 cal (27.3%)

Protein: 94 cal (24.2%)

Carbs: 188 cal (48.5%)

About Tuna and cucumber sandwich

A tuna and cucumber sandwich is a popular dish in Western cuisine, known for its simplicity and nutritious profile. Originating as a classic lunch option in the 20th century, it is made by combining tuna (canned or fresh) with sliced cucumbers, often paired with whole-grain or white bread, and sometimes dressed with mayonnaise or a yogurt-based spread. Rich in protein and omega-3 fatty acids from tuna and low-calorie, hydrating cucumbers, this sandwich is both refreshing and filling. Depending on the exact ingredients, a typical sandwich may provide around 300-400 calories, 20-25 grams of protein, and a moderate amount of healthy fats and fiber.

Health Benefits

• Tuna is an excellent source of omega-3 fatty acids, which support brain health and reduce inflammation.
• Cucumbers are hydrating and provide vitamin K, essential for blood clotting and bone health.
• Whole-grain bread adds dietary fiber, promoting healthy digestion and supporting heart health.

Dietary Considerations

Allergens: Contains fish (tuna), gluten (from bread), eggs (if mayonnaise is used)

Suitable for: Pescatarian, high-protein diets

Not suitable for: Vegan, gluten-free (unless using specific bread), egg-free if mayonnaise is included

Selection and Storage

To maintain freshness, keep tuna refrigerated at 32-38°F and consume within 3-5 days of opening. Assemble the sandwich just before eating to prevent sogginess.

Common Questions About Tuna and cucumber sandwich Nutrition

Is a tuna and cucumber sandwich high in protein?

Yes, a tuna and cucumber sandwich is relatively high in protein because of the tuna. A typical sandwich with 85g (3 oz) of tuna provides around 20g of protein. The exact amount depends on the type and quantity of tuna used and the bread chosen.

Can I eat a tuna and cucumber sandwich on a low-carb or keto diet?

A traditional tuna and cucumber sandwich made with bread is not suitable for a keto diet because bread is high in carbohydrates. However, you can modify the sandwich by using low-carb bread or lettuce wraps to make it keto-friendly.

What are the health benefits or concerns of eating a tuna and cucumber sandwich?

The tuna in the sandwich provides protein, omega-3 fatty acids, and essential vitamins like B12 and D. Cucumbers are low in calories and hydrating. However, be mindful of the mercury content in tuna, especially for pregnant individuals, and choose whole-grain bread for added fiber if possible.

What is the recommended serving size for a tuna and cucumber sandwich?

A single sandwich typically consists of 2 slices of bread, 85g (3 oz) of tuna, and about 1/4 cup of sliced cucumber. This portion contains approximately 250-400 calories, depending on the type of bread and additional condiments used.

How does a tuna and cucumber sandwich compare to other sandwich options?

Compared to options like ham or cheese sandwiches, a tuna and cucumber sandwich is generally lower in saturated fat and provides more omega-3 fatty acids. Using whole-grain bread makes it higher in fiber, while avoiding heavy mayonnaise keeps the calorie count moderate.

Data Sources & Scientific References