If you are a lover of tuna but worried about its calorie content, then keep reading this article to get details about tuna salad sandwich calories in some of the common recipes.
Tuna is a very well-known fish with more than 50 species found mostly in the Pacific and Indian oceans. It belongs to the family Scombridae and genus Thunnus. Bluefin tuna, Yellowfin tuna, Skipjack tuna and Albacore tuna are some of the most common varieties of tuna. You can either get it fresh from the coast, or can get them from the market in the canned form. Its meaty taste has earned it the name ‘chicken of the sea’. It is high in protein and vitamin, and is also known for its beneficial omega 3 fatty acids. Apart from this, it is also rich in selenium, magnesium and potassium, the vitamins B1 and B6, vitamin D. Tuna is used in different forms among which tuna salad sandwich is one of the most loved forms. So for all the tuna lovers we are going to discuss various tuna salad sandwiches and their calories along with their ingredients.
Calories in Tuna Salad Sandwich
The calories in any tuna salad sandwich totally depends upon the calories in tuna salad ingredients. You can either get the salad sandwich from any restaurant or can make it at home. At home you have the option to increase or decrease the calorie content depending upon your requirements. Following are some of the recipes of tuna salad sandwich with their approximate calorie count.
| Tabby’s Tuna Salad Sandwich | |
| Wheat bread (2 slice) | 80 Calories |
| Hard-boiled egg (½) | 40 calories |
| Tuna, Albacore, in water (0.86 oz) | 32 calories |
| Kraft Miracle Whip Light dressing (½ tbsp) | 14 calories |
| Red ripe tomatoes (1slice) | 6 calories |
| Raw carrots (1 tbsp, chopped) | 3 calories |
| Raw celery (1 tbsp, diced) | 1 calories |
| Total Calories | 180 per serving |
| Tuna Salad Sandwich with Smooth Whole Grain Bread | |
| Whole grain bread (2 slice) | 150 calories |
| Sea Net Chunk Light Tuna (¼ cup) | 60 calories |
| Pickle relish (4 tsp) | 25 calories |
| Hard-boiled egg (¼) | 23 calories |
| Kraft Miracle Whip Fat Free dressing (1 tbsp) | 15 calories |
| Total Calories | 274 per serving |
| Tuna Salad Sandwich with Spicy Brown Mustard | |
| Tuna (2 serving) | 140 calories |
| Whole wheat sandwich (1 serving) | 100 calories |
| Kraft Miracle Whip dressing original (1 tbsp) | 40 calories |
| Del Monte sweet pickle relish (1 tbsp) | 20 calories |
| Spicy brown mustard (3 tsp) | 15 calories |
| Black pepper (1 dash) | 0 calories |
| Salt (1 dash) | 0 calories |
| Total Calories | 315 per serving |
| Homemade Tuna Salad Sandwich | |
| Canned tuna (¾ can) | 128 calories |
| Honey mustard (1 ½ tsp) | 13 calories |
| Claussen sweet pickle relish (1 tbsp) | 10 calories |
| Total Calories | 150 per serving |
*Calories mentioned in the above given table may vary according to the size and serving of the sandwich
Health Benefits of Tuna
Though the above given various tuna salad ingredients show a considerable calorie content, they are considered to be very healthy and nutritious. Tuna is among the most eaten fish in America. It is not only loved because of its taste but is also praised because of its health benefits. Find out its health benefits in the following points.
- The presence of omega 3 fatty acids make tuna very helpful in treating heart problems. It reduces the chances of blood clots, which in turn reduces the possibility of heart attack.
- It maintains the triglyceride content in the body which reduces obesity.
- As tuna prevents blood clots it is very helpful in reducing the chances of strokes. Consuming tuna three times a month is said to help in preventing strokes.
- The anti-inflammatory property of omega 3 fatty acid protects us from skin problems like skin burn and skin cancer.
- Selenium content helps in detoxification and improves liver condition.
- Tuna is also very beneficial in the treatment of rheumatoid arthritis.
- It is also effective in controlling high blood pressure.
By now you are aware of the tuna calories in various salad sandwiches. Its various health benefits make it one of the most sought-after fish throughout the world. So, next time when you visit the market to get some healthy sea food, include tuna in it.
