⏱ 5 min totalTuna and Ranch Garden Salad Sandwich
Per 1 serving · 631 g · 6 ingredients
of a 2,000 cal day
- Protein43g35% of calories
- Carbs40g33% of calories
- Fat18g32% of calories
- ✓ Protein-dense
At a glance
One serving of Tuna and Ranch Garden Salad Sandwich (631 g) has 473 calories, with 43 g of protein, 40 g of carbohydrates and 18 g of fat. Most of its energy comes from protein (35% of calories). It is high in protein (85% DV), dietary fiber (26% DV) and Vitamin A (36% DV). Keep an eye on sodium and cholesterol, which provide 41% and 22% of the daily value.
High in
20%+ of the daily value
- Protein85%
- Dietary fiber26%
- Vitamin A36%
- Vitamin C34%
- Vitamin E26%
- Vitamin K108%
Good source of
10–19% of the daily value
- Vitamin D13%
- Choline18%
- Calcium18%
Watch
20%+ of the daily value
- Sodium41%
- Cholesterol22%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 cup shredded Romaine lettuce
1 large whole Tomatoes
½ cucumber Cucumber
1 can Light tuna
2 tbsp Ranch dressing
2 slice Whole wheat bread
Directions
- 1
Mix chopped lettuce, tomato, cucumber, tuna, and ranch dressing in a bowl.
- 2
Spread over one slice of bread and top with the other.
Vitamins & minerals
Amounts for 1 serving (631 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 321 μg | 36% |
| Vitamin C | 31 mg | 34% |
| Vitamin D | 2 μg | 13% |
| Vitamin E | 4 mg | 26% |
| Vitamin K | 129 μg | 108% |
| Thiamine | 0.4 mg | 37% |
| Riboflavin (B2) | 0.3 mg | 24% |
| Niacin | 20 mg | 128% |
| Vitamin B6 | 1 mg | 68% |
| Folate (B9) | 133 μg | 33% |
| Vitamin B12 | 4 μg | 179% |
| Pantothenic acid | 1 mg | 26% |
| Choline | 99 mg | 18% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 184 mg | 18% |
| Iron | 6 mg | 69% |
| Potassium | 1,225 mg | 26% |
| Magnesium | 128 mg | 30% |
| Phosphorus | 497 mg | 71% |
| Zinc | 3 mg | 27% |
| Copper | 0.4 mg | 42% |
| Manganese | 2 mg | 69% |
| Selenium | 133 μg | 241% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 1 g | — |
| Alpha carotene | 200 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 3,346 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0.3 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0.1 g | — |
| Fluoride | 37 μg | — |
| Fructose | 6 g | — |
| Galactose | 0 g | — |
| Glucose | 4 g | — |
| Glutamic acid | 7 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0.4 g | — |
| Leucine | 3 g | — |
| Lycopene | 4,683 μg | — |
| Lysine | 3 g | — |
| Maltose | 1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 9 g | — |
| Proline | 1 g | — |
| Retinol | 32 μg | — |
| Serine | 2 g | — |
| Starch | 18 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 8 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 473 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 90minWalking (3.5 mph)
- 57minCycling (moderate)
- 39minRunning (6 mph)
- 67minSwimming laps
Common questions
How many calories are in Tuna and Ranch Garden Salad Sandwich?
One serving of Tuna and Ranch Garden Salad Sandwich (1 serving) has 473 calories, which works out to 75 calories per 100 g. That is about 24% of a 2,000-calorie day.
Is Tuna and Ranch Garden Salad Sandwich high in protein?
Yes. It has 43 g of protein per serving, and 35% of its calories come from protein (9 g of protein per 100 calories).
Is Tuna and Ranch Garden Salad Sandwich keto-friendly?
It is hard to fit into a strict keto diet. One serving has 32 g of net carbs and 33% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Tuna and Ranch Garden Salad Sandwich?
949 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Tuna and Ranch Garden Salad Sandwich?
12 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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