Tuna and sweetcorn sandwich

Lunch

Item Rating: 73/100

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	4.7 g	16%
	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 sweetcorn sandwich

The tuna and sweetcorn sandwich is a classic, versatile dish popular in British and Western cuisines. It typically combines canned tuna, sweetcorn, and a binder like mayonnaise, served between slices of bread. Tuna is an excellent source of high-quality protein, omega-3 fatty acids, and essential nutrients such as vitamin D and selenium. Meanwhile, sweetcorn contributes dietary fiber, vitamin B6, and antioxidants like lutein. Depending on preparation, this sandwich can be a balanced choice for a quick meal, offering a mix of protein, fiber, and healthy fats, alongside moderate calories. However, nutritional content may vary based on portion sizes and seasonings used.

Health Benefits

• Provides high-quality protein, with tuna delivering approximately 20g per 100g serving, essential for muscle repair and growth.
• Contains heart-healthy omega-3 fatty acids from tuna, which support cardiovascular health by reducing inflammation and improving cholesterol levels.
• Rich in selenium, a mineral in tuna that acts as an antioxidant to protect cells from oxidative stress.
• Offers dietary fiber from sweetcorn, aiding digestion and promoting gut health.
• Includes B vitamins like B6 (from sweetcorn), essential for energy production and brain health.

Dietary Considerations

Allergens: Contains fish, eggs (if mayonnaise is used), gluten (from bread, unless gluten-free options are chosen)

Suitable for: Pescatarian diet

Not suitable for: Vegan diet, fish allergy, egg allergy if mayonnaise is present, gluten-free diet unless modifications are made

Selection and Storage

Store tuna and sweetcorn sandwich fillings in an airtight container in the refrigerator for up to 2 days. Assemble fresh before consumption to prevent soggy bread.

Common Questions About Tuna and sweetcorn sandwich Nutrition

Is a Tuna and Sweetcorn Sandwich high in protein?

Yes, a tuna and sweetcorn sandwich is typically high in protein. A standard serving made with canned tuna (85g), sweetcorn (50g), and two medium slices of whole-grain bread contains around 20-25g of protein, depending on the ingredients used. This makes it a good option for those looking to increase their protein intake.

Can I eat a Tuna and Sweetcorn Sandwich on a low-carb or keto diet?

A traditional tuna and sweetcorn sandwich made with bread is not suitable for a low-carb or keto diet due to its carbohydrate content, mainly from the bread and sweetcorn. However, you can make a keto-friendly version by using lettuce wraps or low-carb bread and reducing or omitting the sweetcorn.

What are the health benefits and concerns of eating a Tuna and Sweetcorn Sandwich?

This sandwich provides essential nutrients like protein, omega-3 fatty acids from tuna, and vitamins like B12 and D. However, canned tuna can be high in sodium, and some types may contain traces of mercury. For optimal health, opt for low-sodium canned tuna and enjoy this sandwich in moderation, especially for pregnant women and children due to mercury concerns.

What is a recommended portion size for a Tuna and Sweetcorn Sandwich?

A typical portion size for a tuna and sweetcorn sandwich is one sandwich made with two medium slices of bread, 85g of tuna, and 50g of sweetcorn. This serving generally contains 300–400 calories, depending on additional ingredients like mayo or butter, making it a good meal-sized option for lunch.

How does a Tuna and Sweetcorn Sandwich compare to other sandwich options?

A tuna and sweetcorn sandwich is generally higher in protein and omega-3 fatty acids compared to vegetarian options like cheese or hummus sandwiches. However, it may contain more sodium and fewer fibers than plant-based alternatives. For a healthier version, consider using whole-grain bread and lighter mayo.

Data Sources & Scientific References