The tuna sandwich may be humble, but it makes a quick, tasty and economical lunch or snack. Depending on the ingredients you use, you can dramatically change the nutritional value of your sandwich.
Tuna Nutrition Facts
Albacore white tuna is a fatty coldwater fish high in protein, protective omega 3 fatty acids and heart-healthy oils. Three oz. of canned white tuna packed in oil contains 158 calories, 22 g of protein and 6 g of fat.
Three oz. packed in water contains 109 calories, 20 g of protein and 2.5 g of fat.
Calories
A tuna sandwich made with 3 oz. of water-packed tuna, 1 tbsp. of full-fat mayonnaise and two slices of white bread contains 245 calories.
Additions
Mixing your tuna with chopped veggies and topping your sandwich with lettuce and tomatoes will add vitamin A, vitamin C, calcium, magnesium, potassium and phosphorous.
Healthful Options
For a healthier sandwich, substitute white bread for whole grain bread for fewer calories and added fiber. Choose romaine lettuce instead of iceberg for added vitamins and minerals. Use reduced calorie mayonnaise, or mix a small amount of mayonnaise with olive oil, garlic and lemon for a healthful, gourmet alternative.
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