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Tuna Melt⏱ 15 min total
Recipes

Tuna Melt

Per 1 serving · 246 g · 6 ingredients

Calories
563
28%
of a 2,000 cal day
  • Protein
    34g
    24% of calories
  • Carbs
    55g
    39% of calories
  • Fat
    24g
    37% of calories
Portion

At a glance

One serving of Tuna Melt (246 g) has 563 calories, with 34 g of protein, 55 g of carbohydrates and 24 g of fat. Most of its energy comes from carbs (39% of calories). It is high in protein (68% DV), Vitamin K (27% DV) and thiamine (61% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 57%, 39% and 21% of the daily value.

Per 100 g
229cal
medium energy density
Protein per 100 cal
6g
Net carbs
52g
carbs minus fiber
Fiber
2.8g
7.7 g sugar

High in

20%+ of the daily value

  • Protein68%
  • Vitamin K27%
  • Thiamine61%
  • Riboflavin (B2)47%
  • Niacin82%
  • Vitamin B630%

Good source of

10–19% of the daily value

  • Dietary fiber10%
  • Vitamin A11%
  • Pantothenic acid16%
  • Magnesium16%

Watch

20%+ of the daily value

  • Sodium57%
  • Saturated fat39%
  • Cholesterol21%

Ingredients

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

Directions

Prep 10 minCook 5 min
  1. 1

    Drain tuna and mix together with mayo, mustard, and relish.

  2. 2

    Spread onto bread and grate cheese onto tuna.

  3. 3

    Toast in toaster oven until cheese is melted and bread is browned. Enjoy!

Vitamins & minerals

Amounts for 1 serving (246 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A98 μg
11%
Vitamin C0.1 mg
0%
Vitamin D1 μg
8%
Vitamin E1 mg
8%
Vitamin K33 μg
27%
Thiamine1 mg
61%
Riboflavin (B2)1 mg
47%
Niacin13 mg
82%
Vitamin B60.4 mg
30%
Folate (B9)131 μg
33%
Vitamin B122 μg
99%
Pantothenic acid1 mg
16%
Choline45 mg
8%

Minerals

NutrientAmount% Daily Value
Calcium266 mg
27%
Iron6 mg
69%
Potassium310 mg
7%
Magnesium65 mg
16%
Phosphorus370 mg
53%
Zinc3 mg
25%
Copper0.2 mg
25%
Manganese1 mg
29%
Selenium99 μg
180%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)1 g—
Alpha carotene13 μg—
Arginine1 g—
Aspartic acid3 g—
Beta carotene86 μg—
Caffeine0 mg—
Cystine0.4 g—
Docosahexaenoic Acid (DHA)0.2 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride25 μg—
Fructose1 g—
Galactose0 g—
Glucose0.5 g—
Glutamic acid7 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine3 g—
Lycopene0 μg—
Lysine2 g—
Maltose4 g—
Methionine1 g—
Monounsaturated fats6 g—
Phenylalanine1 g—
Polyunsaturated fats8 g—
Proline2 g—
Retinol89 μg—
Serine1 g—
Starch43 g—
Sucrose0.1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 31 g—
Total omega 66 g—
Tryptophan0.4 g—
Tyrosine1 g—
Valine2 g—
Vitamin D20 μg—
Vitamin D31 μg—

Burning 563 calories

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

  • 107min
    Walking (3.5 mph)
  • 68min
    Cycling (moderate)
  • 47min
    Running (6 mph)
  • 79min
    Swimming laps

Common questions

How many calories are in Tuna Melt?

One serving of Tuna Melt (1 serving) has 563 calories, which works out to 229 calories per 100 g. That is about 28% of a 2,000-calorie day.

Is Tuna Melt high in protein?

It provides a solid 34 g of protein per serving (68% of the 50 g daily value), but protein supplies only 24% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Tuna Melt keto-friendly?

It is hard to fit into a strict keto diet. One serving has 52 g of net carbs and 39% 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 Melt?

1300 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Tuna Melt?

7.7 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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