A tuna sandwich on wheat bread can be a healthy lunch choice. It provides you with a good dose of protein, fiber and healthy fats. Adding too many high-calorie, fatty toppings, however, will offset the healthy benefits of the sandwich.
Nutrients
A basic tuna sandwich on wheat bread contains 255 calories, 3.63 g of fat, 752.5 mg of sodium, 4 g of dietary fiber and 24.25 g of protein, according to LIVESTRONG.COM's MyPlate. It does not have a significant amount of vitamins A and C or calcium.
Benefits
A tuna sandwich provides about half of the protein you need in a single day. By using whole wheat bread instead of refined, white bread, you also are consuming nutrients such as selenium and potassium, and it will leave you feeling full longer, according to the Mayo Clinic. You'll boost the sandwich's nutritional punch if you garnish it with fresh vegetables such as tomatoes or lettuce.
Warning
The fat in tuna largely is healthy fat, but using high-fat mayonnaise in the tuna salad or on the sandwich packs on calories and saturated fat. Low-fat mayonnaise or mustard keeps the fat at healthy levels. The sandwich also is high in sodium -- about a third of what you should consume in a day -- but rinsing canned tuna before eating will significantly reduce its sodium levels.
References
- LIVESTRONG.COM MyPlate: Tuna Sandwich on Wheat
- The Mayo Clinic: Whole Grains: Hearty Options for a Healthy Diet
- U.S. Department of Agriculture: Low-Fat Choices From the Meat and Beans Group
- Weight-Control Information Network: Weight-Loss and Nutrition Myths
- PubMed: Effect of Water Rinsing on Sodium Content of Selected Foods
Member Comments