⏱ 9 min totalTuna Salad Sandwich
Per 1 serving · 422 g · 11 ingredients
of a 2,000 cal day
- Protein50g33% of calories
- Carbs32g21% of calories
- Fat30g45% of calories
- ✓ Protein-dense
At a glance
One serving of Tuna Salad Sandwich (422 g) has 591 calories, with 50 g of protein, 32 g of carbohydrates and 30 g of fat. Most of its energy comes from fat (45% of calories). It is high in protein (99% DV), Vitamin C (23% DV) and Vitamin E (25% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 56%, 26% and 25% of the daily value.
High in
20%+ of the daily value
- Protein99%
- Vitamin C23%
- Vitamin E25%
- Vitamin K157%
- Thiamine21%
- Riboflavin (B2)29%
Good source of
10–19% of the daily value
- Dietary fiber18%
- Vitamin D13%
- Folate (B9)18%
- Choline17%
- Potassium15%
Watch
20%+ of the daily value
- Sodium56%
- Saturated fat26%
- Cholesterol25%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 tbsp Parsley
1 stalk, medium Celery
¼ small raw Red onion
1 can Light tuna
1 tsp Olive oil
⅓ cup Cottage cheese
2 tbsp Mayonnaise
½ lemon yields Lemon juice
½ tsp Dill weed
⅓ tbsp Dijon mustard
2 slice Whole wheat bread
Directions
- 1
Finely chop the parsley, celery, and onion.
- 2
Mix all of the ingredients.
- 3
Serve on two pieces of bread or toast.
Vitamins & minerals
Amounts for 1 serving (422 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 83 μg | 9% |
| Vitamin C | 21 mg | 23% |
| Vitamin D | 2 μg | 13% |
| Vitamin E | 4 mg | 25% |
| Vitamin K | 189 μg | 157% |
| Thiamine | 0.3 mg | 21% |
| Riboflavin (B2) | 0.4 mg | 29% |
| Niacin | 20 mg | 123% |
| Vitamin B6 | 1 mg | 55% |
| Folate (B9) | 71 μg | 18% |
| Vitamin B12 | 5 μg | 197% |
| Pantothenic acid | 1 mg | 20% |
| Choline | 92 mg | 17% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 209 mg | 21% |
| Iron | 5 mg | 65% |
| Potassium | 701 mg | 15% |
| Magnesium | 98 mg | 23% |
| Phosphorus | 478 mg | 68% |
| Zinc | 3 mg | 24% |
| Copper | 0.2 mg | 23% |
| Manganese | 1 mg | 57% |
| Selenium | 140 μg | 255% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 2 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 497 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 1 g | — |
| Docosahexaenoic Acid (DHA) | 0.3 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 56 μg | — |
| Fructose | 2 g | — |
| Galactose | 0.2 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 8 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 4 g | — |
| Lycopene | 0 μg | — |
| Lysine | 4 g | — |
| Maltose | 1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 9 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 14 g | — |
| Proline | 2 g | — |
| Retinol | 40 μg | — |
| Serine | 2 g | — |
| Starch | 16 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 2 g | — |
| Total omega 6 | 12 g | — |
| Tryptophan | 0.5 g | — |
| Tyrosine | 2 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 591 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 112minWalking (3.5 mph)
- 71minCycling (moderate)
- 49minRunning (6 mph)
- 83minSwimming laps
Common questions
How many calories are in Tuna Salad Sandwich?
One serving of Tuna Salad Sandwich (1 serving) has 591 calories, which works out to 140 calories per 100 g. That is about 30% of a 2,000-calorie day.
Is Tuna Salad Sandwich high in protein?
Yes. It has 50 g of protein per serving, and 33% of its calories come from protein (8.4 g of protein per 100 calories).
Is Tuna Salad Sandwich keto-friendly?
It is hard to fit into a strict keto diet. One serving has 27 g of net carbs and 21% 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 Salad Sandwich?
1298 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Tuna Salad Sandwich?
5.9 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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