⏱ 10 min totalToasted Tuna Sandwich
Per 1 serving · 498 g · 12 ingredients
of a 2,000 cal day
- Protein46g33% of calories
- Carbs36g26% of calories
- Fat26g41% of calories
- ✓ Protein-dense
At a glance
One serving of Toasted Tuna Sandwich (498 g) has 555 calories, with 46 g of protein, 36 g of carbohydrates and 26 g of fat. Most of its energy comes from fat (41% of calories). It is high in protein (93% DV), dietary fiber (25% DV) and Vitamin A (38% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 64%, 22% and 22% of the daily value.
High in
20%+ of the daily value
- Protein93%
- Dietary fiber25%
- Vitamin A38%
- Vitamin C22%
- Vitamin E22%
- Vitamin K207%
Good source of
10–19% of the daily value
- Vitamin D12%
- Choline17%
- Potassium18%
Watch
20%+ of the daily value
- Sodium64%
- Saturated fat22%
- Cholesterol22%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
5 oz Light tuna
⅓ cup Cottage cheese
2 tbsp Mayonnaise
¼ cup chopped Red onion
1 stalk, medium Celery
1 tbsp, drained Capers
1 tsp Dill
2 tbsp Parsley
1 tsp Dijon mustard
2 slice Whole wheat bread
2 leaf outer Romaine lettuce
2 slice, medium Tomatoes
Directions
- 1
Combine the canned tuna, cottage cheese, mayonnaise, red onion, celery, capers, dill, parsley, and Dijon mustard in a medium bowl until well mixed.
- 2
Lightly toast the bread slices.
- 3
Serve the tuna salad on the toasted bread with lettuce and tomatoes, either open-faced or as a sandwich.
Vitamins & minerals
Amounts for 1 serving (498 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 340 μg | 38% |
| Vitamin C | 20 mg | 22% |
| Vitamin D | 2 μg | 12% |
| Vitamin E | 3 mg | 22% |
| Vitamin K | 249 μg | 207% |
| Thiamine | 0.3 mg | 25% |
| Riboflavin (B2) | 0.3 mg | 27% |
| Niacin | 18 mg | 111% |
| Vitamin B6 | 1 mg | 58% |
| Folate (B9) | 150 μg | 38% |
| Vitamin B12 | 4 μg | 174% |
| Pantothenic acid | 1 mg | 21% |
| Choline | 93 mg | 17% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 228 mg | 23% |
| Iron | 5 mg | 67% |
| Potassium | 857 mg | 18% |
| Magnesium | 105 mg | 25% |
| Phosphorus | 469 mg | 67% |
| Zinc | 3 mg | 25% |
| Copper | 0.3 mg | 33% |
| Manganese | 1 mg | 63% |
| Selenium | 124 μg | 225% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 2 g | — |
| Alpha carotene | 40 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 3,611 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.5 g | — |
| Docosahexaenoic Acid (DHA) | 0.3 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 53 μg | — |
| Fructose | 2 g | — |
| Galactose | 0.2 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 7 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 1,029 μg | — |
| Lysine | 3 g | — |
| Maltose | 1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 14 g | — |
| Proline | 2 g | — |
| Retinol | 37 μg | — |
| Serine | 2 g | — |
| Starch | 16 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 2 g | — |
| Total omega 6 | 12 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 555 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 105minWalking (3.5 mph)
- 67minCycling (moderate)
- 46minRunning (6 mph)
- 78minSwimming laps
Common questions
How many calories are in Toasted Tuna Sandwich?
One serving of Toasted Tuna Sandwich (1 serving) has 555 calories, which works out to 111 calories per 100 g. That is about 28% of a 2,000-calorie day.
Is Toasted Tuna Sandwich high in protein?
Yes. It has 46 g of protein per serving, and 33% of its calories come from protein (8.4 g of protein per 100 calories).
Is Toasted Tuna Sandwich keto-friendly?
It is hard to fit into a strict keto diet. One serving has 29 g of net carbs and 26% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Toasted Tuna Sandwich?
1461 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Toasted Tuna Sandwich?
7 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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