Tuna mayo wrap

Lunch

Item Rating: 71/100

1 serving (200 grams) contains 350 calories, 20.0 grams of protein, 15.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		411.8
% Daily Value*
Total Fat		17.6 g	22%
	Saturated Fat	3.5 g	17%
	Polyunsaturated Fat	0 g
Cholesterol		35.3 mg	11%
Sodium		705.9 mg	30%
Total Carbohydrates		35.3 g	12%
	Dietary Fiber	2.4 g	8%
	Sugars	3.5 g
protein		23.5 g	47%
Vitamin D		0 mcg	0%
Calcium		117.6 mg	9%
Iron		2.4 mg	13%
Potassium		294.1 mg	6%

* 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: 158 cal (40.2%)

Protein: 94 cal (23.9%)

Carbs: 141 cal (35.9%)

About Tuna mayo wrap

A tuna mayo wrap typically consists of a soft tortilla filled with a mixture of canned tuna (usually in water or brine), mayonnaise, and often vegetable additions like lettuce, cucumber, or sweetcorn. Tuna has its origins in marine cuisine and is widely used in Mediterranean and Japanese dishes. Wraps as a preparation are versatile, often linked to modern fusion cuisine. Nutritionally, this meal is high in protein due to the tuna, offers moderate healthy fats from the mayonnaise (if using quality mayo), and can contain fiber and vitamins depending on the vegetables included. On average, one tuna mayo wrap provides approximately 20-25 grams of protein, making it a satiating and convenient meal option for on-the-go lifestyles.

Health Benefits

• Rich in omega-3 fatty acids from tuna, which support heart and brain health.
• High protein content from tuna supports muscle repair and maintenance.
• Contains Vitamin D from tuna, essential for bone health and immune support.
• Provides selenium, a mineral in tuna, which acts as an antioxidant to protect cells.
• If vegetables are included, wraps boost intake of dietary fiber and essential micronutrients like Vitamin C and potassium.

Dietary Considerations

Allergens: Contains fish, eggs (if mayo contains eggs), gluten (if using regular tortillas)

Suitable for: Pescatarian, high-protein diets

Not suitable for: Vegan, egg allergy (if mayo contains eggs), gluten-free (unless tortilla is gf), those on low-sodium diets (unless low-sodium tuna is used)

Selection and Storage

Store wraps in an airtight container in the refrigerator for up to 24 hours. Keep fillings like tuna-mayo refrigerated before assembling the wrap to maintain freshness.

Common Questions About Tuna mayo wrap Nutrition

Is a tuna mayo wrap high in protein?

Yes, a tuna mayo wrap is generally high in protein. A typical serving (one wrap) contains around 20-30 grams of protein, depending on the amount of tuna used. This makes it a great option for muscle building and repair.

Can I eat a tuna mayo wrap on a keto diet?

A traditional tuna mayo wrap made with a wheat-based tortilla is not keto-friendly, as standard wraps contain around 15-30 grams of carbohydrates. However, you can use a low-carb or keto-friendly tortilla to make it suitable for a keto diet.

What are the health benefits or concerns of eating a tuna mayo wrap?

Tuna mayo wraps provide high-quality protein and omega-3 fatty acids, which support heart and brain health. However, concerns include the calorie content from mayonnaise (typically 90 calories per tablespoon) and the potential for mercury in canned tuna. Opt for light tuna and use minimal mayonnaise for a healthier option.

What is the recommended portion size for a tuna mayo wrap?

A recommended portion size is one wrap, typically containing 2-3 ounces of tuna and 1 tablespoon of mayonnaise. This provides an average of 300-400 calories per wrap, making it appropriate for a light meal or snack. Adjust based on your calorie and nutrient needs.

How does a tuna mayo wrap compare to a chicken wrap?

A tuna mayo wrap generally contains more omega-3 fatty acids than a chicken wrap, making it better for heart health. However, chicken wraps may be lower in calories and mercury content. Your choice depends on your dietary preferences and health objectives.

Data Sources & Scientific References