⏱ 70 min totalDijon-Cilantro Tuna Salad on Whole Grain Bread
Per 1 serving · 231 g · 11 ingredients
of a 2,000 cal day
- Protein21g34% of calories
- Carbs34g55% of calories
- Fat3.2g12% of calories
- ✓ Protein-dense
- ✓ Low saturated fat
At a glance
One serving of Dijon-Cilantro Tuna Salad on Whole Grain Bread (231 g) has 244 calories, with 21 g of protein, 34 g of carbohydrates and 3.2 g of fat. Most of its energy comes from carbs (55% of calories). It is high in protein (42% DV), Vitamin K (28% DV) and thiamine (25% DV). Keep an eye on sodium, which provides 31% of the daily value.
High in
20%+ of the daily value
- Protein42%
- Vitamin K28%
- Thiamine25%
- Niacin53%
- Vitamin B630%
- Vitamin B1264%
Good source of
10–19% of the daily value
- Dietary fiber18%
- Vitamin E14%
- Riboflavin (B2)14%
- Folate (B9)12%
- Pantothenic acid14%
- Calcium15%
Watch
20%+ of the daily value
- Sodium31%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅓ can Light tuna
2 slice Whole wheat bread
2 slice, medium Tomatoes
1 tbsp Sweet pickle relish
⅓ tbsp Dijon mustard
³⁄₁₆ cup chopped Celery
¹⁄₁₆ cup, chopped Onion
¹⁄₁₆ cup Cilantro
¹⁄₁₆ cup Greek yogurt
1 ⅔ leaf Arugula
⅓ tbsp Yellow mustard
Directions
- 1
Drain tuna packed in water. Chop celery, red onion, and cilantro. Toast bread slices.
- 2
Mix tuna, pickle relish, Dijon mustard, and nonfat Greek yogurt in a large bowl. Add celery, onion, and cilantro; mix well. Cover and chill for at least 30 minutes.
- 3
Spoon 1/2 cup tuna mixture on each of 6 bread slices. Top with tomato slices and arugula. Cover with another bread slice and cut sandwiches in half.
Vitamins & minerals
Amounts for 1 serving (231 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 48 μg | 5% |
| Vitamin C | 8 mg | 9% |
| Vitamin D | 1 μg | 4% |
| Vitamin E | 2 mg | 14% |
| Vitamin K | 33 μg | 28% |
| Thiamine | 0.3 mg | 25% |
| Riboflavin (B2) | 0.2 mg | 14% |
| Niacin | 9 mg | 53% |
| Vitamin B6 | 0.4 mg | 30% |
| Folate (B9) | 47 μg | 12% |
| Vitamin B12 | 2 μg | 64% |
| Pantothenic acid | 1 mg | 14% |
| Choline | 43 mg | 8% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 148 mg | 15% |
| Iron | 3 mg | 35% |
| Potassium | 464 mg | 10% |
| Magnesium | 72 mg | 17% |
| Phosphorus | 255 mg | 36% |
| Zinc | 2 mg | 15% |
| Copper | 0.2 mg | 23% |
| Manganese | 1 mg | 59% |
| Selenium | 59 μg | 107% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 60 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 407 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 12 μg | — |
| Fructose | 2 g | — |
| Galactose | 0.2 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 1 g | — |
| Leucine | 1 g | — |
| Lycopene | 1,029 μg | — |
| Lysine | 1 g | — |
| Maltose | 1 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 10 μg | — |
| Serine | 1 g | — |
| Starch | 16 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 244 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 46minWalking (3.5 mph)
- 29minCycling (moderate)
- 20minRunning (6 mph)
- 34minSwimming laps
Common questions
How many calories are in Dijon-Cilantro Tuna Salad on Whole Grain Bread?
One serving of Dijon-Cilantro Tuna Salad on Whole Grain Bread (1 serving) has 244 calories, which works out to 106 calories per 100 g. That is about 12% of a 2,000-calorie day.
Is Dijon-Cilantro Tuna Salad on Whole Grain Bread high in protein?
Yes. It has 21 g of protein per serving, and 34% of its calories come from protein (8.5 g of protein per 100 calories).
Is Dijon-Cilantro Tuna Salad on Whole Grain Bread keto-friendly?
It is hard to fit into a strict keto diet. One serving has 29 g of net carbs and 55% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Dijon-Cilantro Tuna Salad on Whole Grain Bread?
712 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Dijon-Cilantro Tuna Salad on Whole Grain Bread?
9.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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