Patrick Oconnell
Tuna fish sandwiches, also known as tuna salad sandwiches, are a popular snack worldwide. Typically, a tuna sandwich is made with canned tuna mixed with mayonnaise and placed on sliced bread. Variations include the tuna boat, served on a bun, and the tuna melt, served with melted cheese. The calorie count of a tuna fish sandwich varies depending on the type of tuna, bread, and additional ingredients used.
| Characteristics | Values |
|---|---|
| Calories in a 3-ounce serving of tuna | 99-168 calories |
| Calories in light tuna canned in water | 99 calories |
| Calories in white tuna canned in water | 109 calories |
| Additional calories when tuna is canned in oil | 49-69 calories |
| Calories in two slices of white bread | 132-148 calories |
| Calories in two slices of whole-wheat bread | 161-162 calories |
| Calories in a tuna sandwich with white bread | 476-480 calories |
| Calories in a tuna sandwich with whole-wheat bread | 490-526 calories |
| Calories in two tablespoons of mayonnaise | 90-108 calories |
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What You'll Learn
Calories in tuna: 99-168 calories per 3-ounce serving
Tuna is a nutrient-rich food, offering protein, vitamin B-12, omega-3 fatty acids, calcium, potassium, iron, and vitamins A, D, and B-12. It is also low in overall fat and contains less than 2g per can for "light" tuna. The number of calories in a 3-ounce serving of tuna varies depending on the variety, with light tuna canned in water containing 99 calories, and white tuna canned in water containing 109 calories. When tuna is canned in oil, 49 to 69 calories are added to the total. For example, a 5-ounce can of chunk light tuna in water has 120 calories, while the same size can of chunk light tuna in oil has 280 calories.
If you're making a tuna fish sandwich with cheese, the number of calories will depend on the type of tuna and cheese used, as well as the type of bread. For example, a tuna sandwich made with light tuna canned in water, light mayo, and white bread will have around 302 calories. On the other hand, a tuna sandwich made with tuna in oil, regular mayonnaise, and whole-wheat pita will have around 526 calories.
It's important to note that the recommended daily caloric intake varies based on factors such as age, gender, and activity level. However, as a general guideline, adults should consume between 1,600 to 3,000 calories per day. Additionally, it is recommended to consume 2-3 servings of fish per week, totaling 8-12 ounces, with albacore or white tuna limited to 1 serving per week, totaling 6 ounces.
Overall, tuna is a nutritious and healthy food choice, offering a variety of key nutrients and health benefits. When considering the number of calories in a tuna fish sandwich with cheese, it's important to take into account the specific ingredients used and their respective calorie counts.
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Calories in cheese
The number of calories in a tuna fish sandwich with cheese depends on the type of tuna, bread, cheese, and other ingredients used. A tuna sandwich can provide a range of nutrients, including protein, vitamin B-12, and healthy omega-3 fatty acids from the tuna, and fiber, B vitamins, and minerals from whole-grain bread.
The calorie count varies depending on the specific ingredients chosen. For example, light tuna canned in water has 99 calories, while white tuna canned in water has 109. When tuna is canned in oil, the calorie count increases by about 49 to 69 calories. Similarly, the type of bread can significantly impact the overall calorie count, with two slices of white bread contributing 132 calories and two slices of whole-wheat bread providing 161 calories.
Now, let's focus on the cheese. Cheese is a dairy product made from the fermentation of milk, and its nutritional value and calorie count depend on several factors. Firstly, the fat content of the milk used plays a significant role. Full-fat dairy tends to be high in calories, which can be a consideration for those mindful of their calorie intake or following a weight loss plan.
Additionally, the processing and aging of the cheese come into play. Harder cheeses, which have been aged longer and contain less moisture, often have a higher calorie count compared to softer cheeses. However, this doesn't mean they can't be part of a balanced diet when consumed in moderation. Soft cheeses are generally considered the healthier option and can add a creamy texture and mild flavor to dishes.
When it comes to visualizing portions, it can be helpful to think in terms of 100-calorie servings. This can guide your choices when including cheese in your diet, whether as a snack or an ingredient in dishes like the tuna fish sandwich.
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Calories in bread: 100-162 calories per slice
The number of calories in a slice of bread varies depending on the type of bread. For example, two slices of commercially prepared white bread contain 132 calories, while two slices of whole-wheat bread have 161 calories, according to the USDA Nutrient Database. This means that a single slice of white bread contains around 66 calories, and a single slice of whole-wheat bread contains around 80.5 calories. Another source suggests that a slice of white bread contains 74 calories, while a slice of whole-wheat bread contains 81 calories.
The calorie count can also vary depending on the brand of bread, with some types of bread containing more calories than others. For instance, cheese bread typically has significantly more calories than other types, but there is also a range of calorie counts among healthier whole-grain breads.
The type of bread used in a tuna fish sandwich can therefore significantly impact the overall calorie count of the sandwich. For example, a tuna sandwich on white bread contains 476 calories, while a whole-wheat tuna sandwich has 490 calories.
To lower the overall calorie count of a tuna fish sandwich, it is possible to use a low-calorie bread alternative, such as a pita. One large whole-wheat pita contains 170 calories, which is slightly more than two slices of whole-wheat bread, but it may still reduce the overall calorie count of the sandwich, depending on the other ingredients used.
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Calories in mayonnaise: 90-108 calories per tablespoon
A tuna fish sandwich is usually made with canned tuna mixed with mayonnaise, and sometimes other ingredients such as celery, onion, or cheese. The number of calories in a tuna fish sandwich with cheese will depend on the type of tuna, bread, cheese, and mayonnaise used.
The calorie count for a can of tuna can range from 99 to 168 calories, depending on the variety. Light tuna canned in water has 99 calories, while white tuna canned in water has 109. When tuna is canned in oil, the calorie count increases by about 50. Fresh, cooked tuna will have a different calorie count again, depending on the type.
The calories in bread can also vary. Two slices of commercially prepared white bread contain 132 calories, while two slices of whole-wheat bread have 161 calories. One large whole-wheat pita supplies 170 calories.
Cheese bread has significantly more calories than other types of bread.
Mayonnaise is another major ingredient in a tuna fish sandwich, and it is also high in calories. Two tablespoons of reduced-fat, olive oil mayonnaise will add about 108 calories to the sandwich. Regular mayonnaise will add even more calories.
Therefore, depending on the specific ingredients used, a tuna fish sandwich with cheese can range from 300 to 500 calories or more.
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Calories in a tuna melt
A tuna melt is a variation of the tuna fish sandwich, served with melted cheese on top of the tuna or on a tomato slice, and toasted. The calorie count of a tuna melt will depend on the type and quantity of its ingredients.
Firstly, the type of tuna and its preparation method will affect the overall calorie count. For example, a 3-ounce serving of light tuna canned in water contains 99 calories, whereas white tuna canned in water contains 109 calories. If the tuna is canned in oil, this will add 49 to 69 calories. Fresh, cooked tuna will have a different calorie count again, depending on the variety.
Secondly, the type of cheese and the quantity used will impact the calorie count. Cheese bread will have significantly more calories than other types of bread.
Thirdly, the type of bread will also make a difference. Two slices of commercially prepared white bread contain 132 calories, while two slices of whole-wheat bread have 161 to 162 calories. A large whole-wheat pita supplies 170 calories.
Finally, other ingredients such as mayonnaise, celery, onion, and tomato will add to the overall calorie count. Mayonnaise, in particular, can add a significant amount of calories—around 90 to 108 calories per tablespoon.
Putting this together, a tuna melt with white bread, light tuna canned in water, a moderate amount of mayonnaise, and a standard portion of cheese could have around 500 calories. However, if whole-wheat bread, tuna canned in oil, generous portions of mayonnaise, and cheese bread are used, the calorie count could easily exceed 700.
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Frequently asked questions
The number of calories in a tuna fish sandwich with cheese depends on the ingredients used. A tuna melt with white bread has 526 calories, while a tuna melt with whole-wheat bread has 540 calories.
A 172-gram can of tuna has 220 calories. Two tablespoons of reduced-fat, olive oil mayonnaise add about 108 calories. Two slices of white bread add 148 calories. Cheese bread has significantly more calories than bread without cheese.
A 172-gram can of tuna has 220 calories. Two tablespoons of reduced-fat, olive oil mayonnaise add about 108 calories. Two slices of whole-wheat bread add 162 calories. Cheese bread has significantly more calories than bread without cheese.
To lower the calories, you could use low-calorie bread, light tuna canned in water, and low-fat, plain Greek yogurt instead of mayonnaise.
