Tuna is high in omega-3 fatty acids, which help protect against heart disease. A tuna sandwich is a relatively low-calorie choice for lunch. Be careful of the condiments you choose when preparing your sandwich, as some are very high in fat.
Calories
A typical tuna salad sandwich prepared with regular mayonnaise, celery, onion and relish, and served on white bread, contains around 287 calories. Using a reduced-fat mayonnaise saves several calories.
Nutrition
A 4-oz. serving of water-packed tuna provides 28.8 g of protein, 267.8 mg of potassium and 12.4 mg of calcium. Canned tuna is low-fat, with only 0.9 g of fat per serving. Consider adding dark green lettuce and tomato to your sandwich to boost the nutritional value.
Bread
Although a slice of white bread is slightly lower in calories than a slice of whole wheat bread, whole grains are a healthier choice. Whole wheat bread is higher in fiber and important vitamins and minerals, according to MayoClinic.com.
References
- MayoClinic.com: Omega-3 in Fish: How Eating Fish Helps Your Heart
- Fit Day: Nutrition Information for: Tuna Salad Sandwich
- Calorie King: Calories In: Mayonnaise: Regular
- Calorie King: Calories In: Mayonnaise: Reduced-Fat Light
- MayoClinic.com: Whole Grains: Hearty Options for a Healthy Diet
- Calorie King: Calories In: Canned/Packaged Fish: Tuna, Light, Canned in Water, Drained Solids
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