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Lemon-Pepper Tuna Sandwich⏱ 10 min total
Recipes

Lemon-Pepper Tuna Sandwich

Per 1 serving · 242 g · 10 ingredients

Calories
291
15%
of a 2,000 cal day
  • Protein
    23g
    32% of calories
  • Carbs
    38g
    52% of calories
  • Fat
    5.4g
    16% of calories
Portion
  • ✓ Protein-dense
  • ✓ Low saturated fat

At a glance

One serving of Lemon-Pepper Tuna Sandwich (242 g) has 291 calories, with 23 g of protein, 38 g of carbohydrates and 5.4 g of fat. Most of its energy comes from carbs (52% of calories). It is high in protein (46% DV), Vitamin K (38% DV) and thiamine (26% DV). Keep an eye on sodium, which provides 30% of the daily value.

Per 100 g
121cal
low energy density
Protein per 100 cal
8g
Net carbs
33g
carbs minus fiber
Fiber
5.1g
5.5 g sugar

High in

20%+ of the daily value

  • Protein46%
  • Vitamin K38%
  • Thiamine26%
  • Riboflavin (B2)26%
  • Niacin70%
  • Vitamin B632%

Good source of

10–19% of the daily value

  • Dietary fiber18%
  • Vitamin C15%
  • Pantothenic acid12%
  • Calcium11%
  • Magnesium15%
  • Zinc14%

Watch

20%+ of the daily value

  • Sodium30%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 min
  1. 1

    In a bowl, combine the tuna, parsley, half of the chopped red onion, olive oil, lemon zest, lemon juice, salt, and pepper.

  2. 2

    Serve the tuna mixture on rye bread with the remaining red onion and arugula.

Vitamins & minerals

Amounts for 1 serving (242 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A44 μg
5%
Vitamin C14 mg
15%
Vitamin D1 μg
7%
Vitamin E1 mg
6%
Vitamin K45 μg
38%
Thiamine0.3 mg
26%
Riboflavin (B2)0.3 mg
26%
Niacin11 mg
70%
Vitamin B60.4 mg
32%
Folate (B9)108 μg
27%
Vitamin B122 μg
91%
Pantothenic acid1 mg
12%
Choline41 mg
8%

Minerals

NutrientAmount% Daily Value
Calcium109 mg
11%
Iron4 mg
47%
Potassium438 mg
9%
Magnesium62 mg
15%
Phosphorus227 mg
32%
Zinc2 mg
14%
Copper0.2 mg
24%
Manganese1 mg
32%
Selenium80 μg
146%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene352 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0.2 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride49 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid4 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene0 μg—
Lysine2 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats3 g—
Phenylalanine1 g—
Polyunsaturated fats1 g—
Proline1 g—
Retinol14 μg—
Serine1 g—
Starch0 g—
Sucrose1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.2 g—
Total omega 60 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D31 μg—

Burning 291 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 55min
    Walking (3.5 mph)
  • 35min
    Cycling (moderate)
  • 24min
    Running (6 mph)
  • 41min
    Swimming laps

Common questions

How many calories are in Lemon-Pepper Tuna Sandwich?

One serving of Lemon-Pepper Tuna Sandwich (1 serving) has 291 calories, which works out to 121 calories per 100 g. That is about 15% of a 2,000-calorie day.

Is Lemon-Pepper Tuna Sandwich high in protein?

Yes. It has 23 g of protein per serving, and 32% of its calories come from protein (8 g of protein per 100 calories).

Is Lemon-Pepper Tuna Sandwich keto-friendly?

It is hard to fit into a strict keto diet. One serving has 33 g of net carbs and 52% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Lemon-Pepper Tuna Sandwich?

682 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Lemon-Pepper Tuna Sandwich?

5.5 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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