how many calories in a tuna fish sandwich with mayo

How Many Calories are in a Tuna Sandwich with Mayo? A Complete Breakdown

Tuna sandwiches make for a tasty, protein-packed meal or snack. But the calories can quickly add up depending on the type of bread, mayonnaise and additional toppings you choose. In this article we’ll explore exactly how many calories are in a tuna salad sandwich made with mayo.

What Makes Up a Tuna Sandwich?

A basic tuna sandwich includes:

• Bread – Sliced bread, rolls, pitas, etc.

• Tuna – Fresh, canned in water or oil.

• Mayonnaise – Regular, light/low-fat varieties.

• Vegetables – Lettuce, tomatoes, pickles, etc.

• Cheese – Optional addition.

The calories in a tuna sandwich range from 300 to over 500 calories depending on the ingredients used. The main factors are the bread, mayo, and whether you use canned tuna in water or oil. Here’s a breakdown of how many calories are in each component:

• Tuna – 99 to 168 calories per 3 oz tuna.

• Mayonnaise – 71 calories (light) to 188 calories (regular) per 2 tablespoons.

• Bread – 132 calories (white) to 170 calories (whole wheat pita) per 2 slices.

• Vegetables – Less than 20 calories per serving.

• Cheese – 79 to 114 calories per ounce.

As you can see, the tuna, mayo, and bread offer plenty of room for the calories to quickly climb. Now let’s look at how different combinations impact the totals.

Calories in Common Tuna Sandwich Types

Here are the calories for some of the most popular tuna sandwich recipes:

• Tuna on white bread with light mayo – Around 300 calories

• Tuna on wheat bread with regular mayo – Around 360 calories

• Tuna melt on pita with cheese – Around 430 calories

• Tuna on croissant with avocado – Around 500 calories

• Double-decker club tuna sandwich – Can be over 600+ calories

You can see how ingredients, portion sizes, and extra add-ons like cheese and avocado significantly increase the calories. A simple light tuna salad sandwich can be under 300 calories while a loaded deli-style version can be 500+ calories.

How to Make a Lower Calorie Tuna Sandwich

To cut down on calories, opt for these sandwich strategies:

• Use water-packed tuna instead of tuna canned in oil. Saves about 50 calories per 3 oz tuna.

• Choose light mayo rather than regular mayo to save around 110 calories per 2 tablespoons.

• Opt for whole wheat bread over white bread to add fiber for just 30 more calories a slice.

• Load up on veggies like lettuce, cucumbers, tomatoes rather than cheese, avocado, bacon.

• Skip condiments like ranch, tartar sauce, or butter that add calories.

• Pick tuna salad sandwiches instead of tuna melts or hot tuna sandwiches.

• Stick to single-decker sandwiches and avoid large deli styles.

• Portion regular tuna salad into slider-sized sandwiches.

As long as you balance higher calorie ingredients with lighter options, you can definitely enjoy flavorful tuna sandwiches for under 400 calories that are filling and nutritious.

Health Benefits of Tuna Sandwiches

The reason tuna sandwiches make such a great meal is that they provide excellent nutritional value, including:

• High Lean Protein – 32g protein in a 6 oz can tuna. Helps you feel full.

• Omega-3s – Lower risk of heart disease and stroke.

• Vitamin B12 – Metabolism and nerve support.

• Selenium – Immunity and thyroid health.

• Whole Grains – Fiber, B vitamins, and minerals from bread.

• Low Mercury – Light tuna has less mercury than white albacore tuna.

With ample protein, healthy fats, key micronutrients, and fiber from whole grain bread, tuna sandwiches make for a nutrient-dense choice.

Make Your Own Healthy Tuna Sandwich

When making tuna sandwiches at home, follow these tips for nutrition, flavor, and keeping calories reasonable:

• Choose wild caught tuna canned in water. Skip albacore tuna high in mercury.

• Mix tuna with nonfat Greek yogurt instead of mayo to add protein without fat.

• Flavor tuna with lemon juice, mustard, pickles, celery, onion, garlic.

• Opt for whole grain bread, toasted if desired.

• Add nutrient-packed veggies like spinach, cucumber, bell pepper.

• Drizzle balsamic vinegar instead of high-calorie condiments.

• Enjoy tuna salad wraps in lettuce leaves or whole wheat tortillas.

• Grill or pan-fry instead of eating as a cold sandwich.

A well-made tuna sandwich should have a good balance of protein, healthy fats, and nutrient-dense vegetables between two slices of whole grain bread. Limit high-calorie sauces and condiments or swap for lower calorie options. Follow these guidelines and you can feel good enjoying tuna sandwiches as part of a healthy diet.