How Many Calories Are in a Tuna Fish Sandwich?

Tuna fish sandwiches are a popular and tasty meal, but many people wonder just how healthy they really are. In this article, we’ll break down the calorie count of a typical tuna sandwich and look at ways you can modify it to make it more nutritious.

A Closer Look at Tuna Sandwich Calories

The exact calorie count of a tuna sandwich can vary quite a bit depending on the specific ingredients used. However, according to Livestrong, a typical tuna sandwich made with canned tuna, mayonnaise, and white bread contains approximately 476 calories. Here is a breakdown of the common ingredients:

• 3 oz canned tuna in water (drained) – 90 calories
• 2 Tbsp mayonnaise – 108 calories
• 2 slices white bread – 148 calories

So just a basic tuna sandwich made with these three ingredients totals around 350 calories. Add in extras like lettuce, tomato, onion, etc. and the count goes up. Using whole wheat bread instead of white will add slightly more calories as well.

To put this in perspective, a 476 calorie tuna sandwich accounts for about 24% of a 2,000 calorie diet. So while tuna sandwiches are leaner than some other sandwich options, they still make up over a quarter of the average person’s daily recommended calorie intake.

Tips for Lightening Up Your Tuna Sandwich

If you want to trim some calories off your tuna sandwich there are a few easy ways to do it

• Use water-packed tuna instead of tuna packed in oil – cuts approximately 50 calories.

• Opt for low-fat mayo or Greek yogurt instead of regular mayo – saves about 45 calories.

• Choose whole wheat bread over white bread – reduces calories by 14 per slice

• Load up on veggie toppings like lettuce, cucumbers, tomatoes, onions – adds volume without a lot of calories.

• Skip the cheese – eliminates about 50-100 calories.

• Use mustard instead of mayo – eliminates 95 calories per tablespoon.

• Cut the bread into smaller pieces – makes it feel like more with fewer calories.

With some simple substitutions like these, you can bring a tuna sandwich down to around 300 calories or less.

Healthy Alternatives to Classic Tuna Sandwiches

In addition to tweaking the traditional recipe, there are also some creative ways to lighten up tuna sandwiches:

• Tuna salad wraps – Ditch the bread and wrap your tuna salad in lettuce leaves or a low-carb wrap. Saves about 100-300 calories.

• Tuna patties – Make tuna cakes with Greek yogurt, whole wheat breadcrumbs, and spices. Pan-fry in a bit of olive oil.

• Tuna salad stuffed tomato – Scoop tuna salad into a sliced tomato instead of bread.

• Tuna salad stuffed avocado – Mash up an avocado, stuff with tuna salad and slice into wedges.

• Open-faced tuna melts – Top a slice of toasted whole grain bread with tuna salad and low-fat cheese. Broil until melted.

• Tuna salad salad – Toss tuna salad with greens, tomatoes, cucumbers, beans, etc. for a filling, protein-packed salad.

As you can see, with a little creativity, it’s easy to enjoy tuna sandwiches and salads while still watching your calorie intake.

Benefits of Tuna Beyond Calorie Counting

While this article has focused a lot on calories, it’s important to note that tuna sandwiches provide a number of valuable nutrients:

• High-Quality Protein – A 3 oz serving of tuna provides over 20g of protein. Protein keeps you full and also helps build and repair muscle.

• Heart-Healthy Omega-3s – The omega-3 fatty acids in tuna are linked to reduced inflammation and lower heart disease risk.

• Key Vitamins and Minerals – Tuna provides B-vitamins, selenium, potassium, and other important micronutrients.

So don’t be afraid to enjoy a tuna sandwich for lunch or dinner once in awhile. Just focus on making healthy tweaks to keep the calories in check. A tuna sandwich made with whole foods like avocado, tomato, cucumber, etc. can be a nourishing part of an overall balanced diet.

At the end of the day, calories are just one piece of the nutrition puzzle. Keep exercising, eating a diet rich in vegetables, fiber, lean protein and healthy fats, and your overall health will benefit – regardless of whether you have a tuna sandwich for lunch!