1 serving (200 grams) contains 450 calories, 25.0 grams of protein, 20.0 grams of fat, and 40.0 grams of carbohydrates.
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Nutrition Information
Calories |
529.4 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.5 g | 30% | |
| Saturated Fat | 4.7 g | 23% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 35.3 mg | 11% | |
| Sodium | 941.2 mg | 40% | |
| Total Carbohydrates | 47.1 g | 17% | |
| Dietary Fiber | 3.5 g | 12% | |
| Sugars | 5.9 g | ||
| protein | 29.4 g | 58% | |
| 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
Source of Calories
About Tuna mayo sandwich
The tuna mayonnaise sandwich is a popular lunchtime option originating from Western cuisine. It consists of canned or fresh tuna fish mixed with mayonnaise, often paired with bread (white or whole-grain) and enhanced with optional additions like lettuce, cucumber, or sweetcorn. Tuna is a lean source of protein, while mayonnaise contributes fats, making this sandwich a balanced meal in macronutrient composition. Depending on the preparation, a standard tuna mayo sandwich contains about 250–400 calories, 10–20g protein, 10–15g fat, and varying levels of carbohydrates based on the bread used. It also provides vitamins like B12 and minerals such as phosphorus and selenium from the tuna, as well as omega-3 fatty acids essential for brain and heart health.
Health Benefits
- Rich in omega-3 fatty acids, tuna supports brain health and reduces inflammation.
- Excellent source of vitamin B12, which aids in red blood cell formation and neurological function.
- High protein content (10–20g per serving) helps in muscle repair and satiety.
- Contains selenium, a mineral that supports thyroid function and immune health.
Dietary Considerations
Selection and Storage
Store tuna mayonnaise filling in an airtight container in the refrigerator for up to 2 days. Assemble the sandwich fresh to prevent the bread from becoming soggy.
Common Questions About Tuna mayo sandwich Nutrition
Is a tuna mayo sandwich high in protein?
Yes, a tuna mayo sandwich is a good source of protein. On average, a sandwich made with approximately 100g of canned tuna and a tablespoon of mayonnaise contains about 25-30g of protein, depending on the bread and portion sizes, making it a satisfying option for muscle maintenance and repair.
Can I eat a tuna mayo sandwich on a keto diet?
A standard tuna mayo sandwich is not suitable for a keto diet due to the carb content of the bread. However, you can make it keto-friendly by replacing regular bread with low-carb or almond flour-based bread alternatives, ensuring it stays within the diet's carbohydrate restrictions.
Are there any health concerns with eating a tuna mayo sandwich?
While a tuna mayo sandwich can be healthy, there are some concerns to consider. Tuna contains mercury, so it’s best to consume it in moderation (2-3 times per week, per FDA guidelines). Additionally, mayonnaise is high in fat, and using too much may increase the calorie content significantly. Opting for light mayo or Greek yogurt can reduce calorie and fat content.
How many calories are in a typical tuna mayo sandwich?
A standard tuna mayo sandwich has approximately 400-500 calories, depending on the type and amount of bread, tuna, and mayonnaise used. To reduce calorie intake, opt for whole-grain or low-calorie bread and use light mayonnaise or a smaller portion of regular mayo.
How does a tuna mayo sandwich compare to a chicken sandwich nutritionally?
A tuna mayo sandwich typically contains more omega-3 fatty acids due to the tuna, which is beneficial for heart health. However, a chicken sandwich is often lower in mercury and can be leaner depending on the preparation. Both options are high in protein, with a typical chicken sandwich offering slightly less fat if mayonnaise is omitted.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
