Tuna salad wrap

Lunch

Item Rating: 59/100

1 serving (100 grams) contains 245 calories, 10.6 grams of protein, 14.9 grams of fat, and 16.9 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		490
% Daily Value*
Total Fat		29.8 g	38%
	Saturated Fat	8.2 g	40%
	Polyunsaturated Fat	12.7 g
Cholesterol		52 mg	17%
Sodium		1154 mg	50%
Total Carbohydrates		33.8 g	12%
	Dietary Fiber	2.6 g	9%
	Sugars	5.2 g
protein		21.2 g	42%
Vitamin D		64 mcg	320%
Calcium		284 mg	21%
Iron		3.4 mg	18%
Potassium		290 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.

USDA FoodData - Tuna salad wrap Data

U.S. Department of Agriculture

Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

View source →

Food Attributes

🍯 Low sugar

🧈 High saturated fat

Source of Calories

Fat: 268 cal (54.9%)

Protein: 84 cal (17.4%)

Carbs: 135 cal (27.7%)

About Tuna salad wrap

Tuna salad wraps are a popular dish combining the Mediterranean-inspired tuna salad with a convenient tortilla wrap. Originating from various culinary traditions, this easy-to-make meal is widely appreciated in Western cuisines. Tuna, a predominate ingredient, is an excellent source of high-quality protein, omega-3 fatty acids, and vital micronutrients such as selenium and vitamin B12. The addition of ingredients like yogurt-based dressing, celery, or onions adds fiber and vitamins such as vitamin C and potassium. Wrapped in a tortilla, it becomes a portable, nutrient-dense option that appeals to diverse tastes while providing balanced macronutrients for a satisfying meal.

Health Benefits

• Supports heart health due to omega-3 fatty acids from tuna, which help reduce inflammation and triglyceride levels.
• Boosts energy production through vitamin B12 in tuna, essential for red blood cell formation and neurological function.
• Enhances immunity with selenium from tuna, offering antioxidant properties to protect cells from damage.

Dietary Considerations

Allergens: Contains fish, eggs (if mayonnaise is used), gluten (if using wheat tortillas)

Suitable for: High-protein diets, pescetarian diets

Not suitable for: Vegetarian diets, vegan diets, gluten-free diets (if tortillas contain gluten)

Selection and Storage

Store prepared tuna salad in an airtight container in the refrigerator for up to 3 days. Assemble wraps just prior to serving to prevent sogginess.

Common Questions About Tuna salad wrap Nutrition

Is tuna salad wrap high in protein?

Yes, a tuna salad wrap is typically high in protein. On average, a medium-sized wrap contains around 20-25 grams of protein, depending on the amount of tuna used. The tuna itself is an excellent source of lean protein, making it a great choice for muscle repair and maintenance.

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

A tuna salad wrap may not be suitable for a strict keto diet if made with a traditional wheat-based tortilla due to its higher carb content (15-30 grams of carbs per wrap). However, using a low-carb or almond flour tortilla can make it a keto-friendly meal option.

Is a tuna salad wrap healthy?

A tuna salad wrap can be a healthy option depending on the ingredients. Tuna is rich in omega-3 fatty acids and protein, while vegetables typically included in the wrap add vitamins and fiber. However, using high-fat or sugary dressings like mayonnaise in excess may increase calorie and fat content.

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

A single medium-sized tuna salad wrap, containing about 5 ounces of filling and one tortilla, is typically recommended as a serving. This portion provides around 350-450 calories, depending on the ingredients used, which works well as a filling lunch or dinner.

Is a tuna salad wrap better than a chicken salad wrap?

Tuna salad wraps and chicken salad wraps are nutritionally comparable, with each offering high-quality protein. Tuna provides omega-3 fatty acids, which chicken lacks, while chicken is generally lower in mercury. The choice depends on personal dietary needs and flavor preference.

Data Sources & Scientific References

1. USDA FoodData - Tuna salad wrap Data

   U.S. Department of Agriculture

   Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

   View source →