⏱ 20 min totalMozzarella Tuna Melt Sandwich
Per 1 serving · 267 g · 8 ingredients
of a 2,000 cal day
- Protein44g31% of calories
- Carbs26g18% of calories
- Fat32g51% of calories
- ✓ Protein-dense
At a glance
One serving of Mozzarella Tuna Melt Sandwich (267 g) has 564 calories, with 44 g of protein, 26 g of carbohydrates and 32 g of fat. Most of its energy comes from fat (51% of calories). It is high in protein (88% DV), Vitamin A (30% DV) and thiamine (22% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 62%, 95% and 45% of the daily value.
High in
20%+ of the daily value
- Protein88%
- Vitamin A30%
- Thiamine22%
- Riboflavin (B2)25%
- Niacin105%
- Vitamin B647%
Good source of
10–19% of the daily value
- Dietary fiber12%
- Vitamin D15%
- Vitamin E18%
- Pantothenic acid13%
- Choline12%
Watch
20%+ of the daily value
- Sodium62%
- Saturated fat95%
- Cholesterol45%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
5 oz Light tuna
½ tsp Dill
½ tsp Lemon zest- 🥄¼ tsp Salt
¼ tsp Black pepper
2 slice Whole wheat bread
⅓ cup, shredded Mozzarella cheese
2 tbsp Butter
Directions
- 1
In a bowl, combine the drained tuna, dill, lemon zest, salt, and black pepper until evenly mixed.
- 2
Place both bread slices on a board. Spread the tuna mixture over one slice, right to the edges for even coverage.
- 3
Top evenly with the shredded mozzarella, then close with the second slice of bread and press gently to secure.
- 4
Heat half of the butter a nonstick skillet over medium heat. Cook the sandwich 3–4 minutes per side until the bread is golden and the cheese is melted, adding the other half of the butter to the pan before flipping the sandwich.
- 5
Transfer to a board, cut in half, and serve warm.
Vitamins & minerals
Amounts for 1 serving (267 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 266 μg | 30% |
| Vitamin C | 0.1 mg | 0% |
| Vitamin D | 2 μg | 15% |
| Vitamin E | 3 mg | 18% |
| Vitamin K | 8 μg | 7% |
| Thiamine | 0.3 mg | 22% |
| Riboflavin (B2) | 0.3 mg | 25% |
| Niacin | 17 mg | 105% |
| Vitamin B6 | 1 mg | 47% |
| Folate (B9) | 34 μg | 8% |
| Vitamin B12 | 4 μg | 166% |
| Pantothenic acid | 1 mg | 13% |
| Choline | 68 mg | 12% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 416 mg | 42% |
| Iron | 4 mg | 48% |
| Potassium | 444 mg | 9% |
| Magnesium | 85 mg | 20% |
| Phosphorus | 496 mg | 71% |
| Zinc | 3 mg | 28% |
| Copper | 0.2 mg | 24% |
| Manganese | 1 mg | 58% |
| Selenium | 120 μg | 219% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.2 g | — |
| Alpha carotene | 0.1 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 63 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0.3 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 27 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 7 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 3 g | — |
| Maltose | 1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 2 g | — |
| Retinol | 261 μg | — |
| Serine | 2 g | — |
| Starch | 16 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 0.5 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.5 g | — |
| Tyrosine | 2 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 564 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 107minWalking (3.5 mph)
- 68minCycling (moderate)
- 47minRunning (6 mph)
- 79minSwimming laps
Common questions
How many calories are in Mozzarella Tuna Melt Sandwich?
One serving of Mozzarella Tuna Melt Sandwich (1 serving) has 564 calories, which works out to 211 calories per 100 g. That is about 28% of a 2,000-calorie day.
Is Mozzarella Tuna Melt Sandwich high in protein?
Yes. It has 44 g of protein per serving, and 31% of its calories come from protein (7.8 g of protein per 100 calories).
Is Mozzarella Tuna Melt Sandwich keto-friendly?
It is hard to fit into a strict keto diet. One serving has 22 g of net carbs and 18% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Mozzarella Tuna Melt Sandwich?
1421 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Mozzarella Tuna Melt Sandwich?
2.9 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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