Tuna Sandwich Diet

Tuna fish is an inexpensive food that is also low in fat and calories, making it a good choice for a weight loss meal plan. Incorporating tuna sandwiches into your diet may help you lose weight as well as offering several important nutrients. Always talk to your doctor before beginning any new weight loss program. There is no commercial diet plan that focuses solely on tuna sandwiches, requiring you to create your own.

A tuna sandwich with a salad for a healthy meal. (Image: SherSor/iStock/Getty Images)

Healthy Weight Loss

Healthy weight loss occurs when you burn more calories than you consume. Choosing a healthy and well-balanced diet as well as getting plenty of exercise are ways to achieve this. To burn one pound, you must create a deficit of 3,500 calories, according to the Centers for Disease Control and Prevention. Adhering to a tuna sandwich diet can aid in weight loss because it is low in calories, with less than 100 calories and 1 gram of fat per 3-ounce serving for canned light tuna in water.

Health Benefits

Besides being low in fat and calories, a tuna sandwich diet contributes other important nutrients to your diet. It is a good source of omega-3 fatty acids, which keep cholesterol levels healthy, lowering your risk of heart disease and supporting a healthy brain and mood, according to the University of Maryland Medical Center. It also contains protein for muscles and skin, iron for preventing anemia, potassium, which regulates your blood pressure, niacin for converting food to energy and vitamin D, which plays a role in calcium absorption for healthy bones. Making your tuna sandwich with whole-wheat bread increases your intake of fiber and complex carbohydrates. Adding vegetables adds vitamins A and C.


Most versions of tuna salad call for a large amount of mayonnaise, which significantly increases the fat and calorie content, possibly interfering with weight loss. Choose reduced-fat versions and only use a small amount or try mustard as a low-fat and low-calorie alternative. Opting for tuna packed in water keeps fat and calorie intake low as well. Incorporating other ingredients increases the diversity of nutrition your tuna salad offers. Try celery, bell peppers, onions, dill, thyme, hard-boiled eggs or leftover pasta.


Despite the many health benefits of a tuna sandwich, a diet that only includes them is likely to leave you deficient in several nutrients. Eliminating fruits and vegetables restricts your intake of potassium, folic acid, carbohydrates, fiber, vitamins A and C and antioxidants, which could pose health risks. Cutting out dairy means you may not be getting enough calcium, which is vital for healthy bones at all ages. Try adding a tossed vegetable salad with low-fat dressing, a piece of fruit and a glass of skim milk to your sandwich, which won't drastically increase your calorie intake and will cover all of your nutrient needs.

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