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How Many Calories in a Whole Tuna Sandwich on Wheat?

author image Nina K.
Nina K. is a Los Angeles-based journalist who has been published by USAToday.com, Fitday.com, Healthy Living Magazine, Organic Authority and numerous other print and web publications. She has a philosophy degree from the University of Colorado and a journalism certificate from UCLA.
How Many Calories in a Whole Tuna Sandwich on Wheat?
Sticking to whole wheat bread and light mayo can keep your tuna sandwich healthy. Photo Credit bhofack2/iStock/Getty Images

Although tuna and whole-wheat bread are both relatively low in calories, trouble starts when you add mayonnaise to the mix. Commercially-prepared tuna sandwiches tend to be high in this fatty ingredient, and may also be served on oversized bread for a one-two calorie punch. To spare your waistline, make your tuna sandwiches at home using moderate portions and lean ingredients.

Calorie Count

At a restaurant, a whole tuna sandwich on wheat may contain up to 600 calories, depending on the recipe and size. However, homemade versions can be far lighter. Using two slices of whole-wheat bread, 3 ounces of water-packed tuna and 1 tablespoon of light mayo, you'll create a sandwich of about 310 calories. Mixing chopped celery or shredded carrots into the tuna won't add significant calories, but will add nutrition for a more-balanced meal.

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