Is A Tuna Fish Sandwich Healthy?

A tuna fish sandwich is a common lunch food, but the health value of your sandwich depends on the right recipe and the healthiest ingredients. Many tuna sandwiches are made with high-fat mayonnaise and eaten on nutritionally lacking white bread. A few tweaks to your recipe can help you prepare an enjoyable sandwich that also supplies many nutrients.

Tuna

The star of a tuna sandwich is the fish, which supplies several important nutrients if you choose the right can. Some types of tuna are canned in oil, which adds fat and calories to your sandwich. Choosing a brand of tuna that is canned in water is a healthier choice that reduces the fat content of your sandwich. One ounce of tuna contains about 7 g of protein no matter what it is canned in. Canned tuna also supplies a healthy amount of iron, potassium and vitamin A. Rinse your tuna before making your sandwich to help reduce the sodium content.

Bread

A sandwich made from two slices of white bread can be tasty, but it reduces the nutrition of your meal. MayoClinic.com reports that whole wheat bread is a more nutritious bread choice because it is higher in fiber than white bread. One slice of wheat bread contains about 2 g of fiber, while a slice of white bread contains less than 1 g. Making your sandwich on whole wheat bread will also reduce the sugar content of your sandwich and will supply a small amount of iron and B vitamins, as well.

Mayonnaise

Adding mayonnaise to your tuna sandwich increases the fat and calorie content of your meal significantly. Mayonnaise contains a high amount of saturated fat and sodium. Replacing full-fat mayonnaise with a reduced-fat version is one way to reduce your fat intake. Using low-fat plain yogurt in place of mayonnaise will reduce how much fat is in your sandwich and will add a bit of calcium and protein, as well. Mustard is another replacement option that is low in calories and is fat-free.

Add-Ins

A tuna sandwich is not the same without the addition of ingredients like pickle relish and onions. Choosing the right ingredients can increase the nutrition of your sandwich by adding vitamins and minerals. Onions are low in calories and supply vitamin C. Celery is high in fiber and very low in calories. Go easy on the pickles because they are high in sodium; a small amount goes a long way in adding flavor. Alternatively, consider using fresh dill for the same flavor without all the salt. Eggs are high in protein. Use two egg whites for each egg yolk to reduce total calories and cholesterol. Experiment with other ingredients, such as asparagus, tomatoes or spinach, to add fiber, vitamin C and iron to your sandwich.