Kamil Perry
Tuna melts are a diner staple, but how many calories do they contain? Tuna is not high in calories, but when it's bound with mayonnaise, spread on bread, and topped with cheese, the calorie count can quickly rise. The number of calories in a tuna melt depends on its size and the ingredients used. For example, a large tuna melt from Quiznos contains 1,520 calories, whereas a Starbucks tuna melt panini has 390 calories.
| Characteristics | Values |
|---|---|
| Calories | 456-710 |
| Carbohydrates | 31.8g |
| Net carbs | 29.7g |
| Fat | 26.8g |
| Protein | 22.1g |
| Typical ingredients | Tuna, mayonnaise, cheese, butter, margarine, onion, mustard, celery, bread |
| Suggested side dishes | Soup, salad, chips, fries, vegetables, pickles |
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What You'll Learn
Calorie counts vary depending on the restaurant or deli
Tuna melt is a popular sandwich, but its calorie count can vary significantly depending on the ingredients used and the portion size. While tuna itself is not high in calories, when it is bound with mayonnaise, spread on bread, and topped with cheese, the calorie count can quickly add up.
For example, a large tuna melt from Quiznos contains 1,520 calories, while their small tuna melt still has 620 calories. In contrast, a tuna melt panini from Starbucks contains 390 calories. These variations in calorie counts are likely due to differences in the ingredients used, the proportions of high-calorie ingredients like mayonnaise and cheese, and the overall size of the sandwich.
Similarly, making a tuna melt at home can result in varying calorie counts. Using a different type of cheese, substituting mayonnaise with yoghurt, or choosing a different variety of bread can all impact the overall calorie content. For instance, the Bumble Bee basic tuna melt recipe contains 710 calories per serving, while the USA Today tuna melt recipe has 215 calories per serving.
It's important to note that the cooking method and serving size can also affect the calorie count. A tuna melt sandwich typically contains around 456 calories, but this can vary depending on the specific ingredients and portion size. When served open-faced on whole wheat bread with sliced tomatoes, the calorie count may be lower, especially if low-fat or fat-free ingredients are used.
In summary, the calorie count of a tuna melt can vary considerably depending on the restaurant or deli, as well as individual preparation choices. The type of cheese, bread, toppings, and portion size all play a role in determining the final calorie content. Making informed choices and opting for lower-calorie alternatives can help reduce the overall calorie intake while still enjoying this classic sandwich.
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Tuna melts can be made healthier with simple adjustments
Tuna melts are a delicious, quick, and easy meal or snack, but they can be high in calories. Fortunately, by making some simple adjustments, you can enjoy a healthier version of this classic sandwich.
Firstly, it's important to note that the calorie count of a tuna melt can vary significantly depending on its size and the ingredients used. A large tuna melt from a restaurant can contain as many as 1,520 calories, while a small one may have around 620 calories. Making your tuna melt at home gives you more control over the calorie content.
One effective way to reduce the calorie count of a tuna melt is to pay attention to portion size. If you're used to eating a large tuna melt or two halves, try reducing the amount you consume. You can also substitute low-fat or fat-free ingredients for their full-fat counterparts. For example, use low-fat or fat-free mayonnaise, or replace it with plain low-fat yoghurt, mashed avocado, hummus, or Greek yoghurt as a binder.
Another strategy is to reduce the amount of high-calorie, high-fat ingredients like mayonnaise, cheese, and butter or margarine. Instead, bulk up your tuna melt with low-calorie ingredients such as onions, mustard, celery, or diced radishes. If you're using cheese, opt for a sharp cheddar instead of a bland American cheese—you'll get more flavour from fewer calories.
Using whole-wheat rolls, breads, or English muffins as the base for your tuna melt can also make it a more nutritious option. Additionally, consider serving your tuna melt with a side of salad, baked chips, or vegetable fries instead of the traditional chips or fries. These simple adjustments will help you create a healthier and more balanced tuna melt without sacrificing taste.
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Tuna melts are customisable and can be made vegetarian
Tuna melts are a classic sandwich, but they can be high in calories due to the binding mayonnaise, bread, and cheese. A large tuna melt from Quiznos contains 1,520 calories, while a small one has 620 calories. However, a Starbucks tuna melt panini is a more modest 390 calories.
The calorie count of a tuna melt can be reduced by trimming its size or substituting low-fat or fat-free ingredients for full-fat versions. For example, using low-fat mayonnaise or yogurt as a binder, and opting for low-fat cheese. Using whole-wheat bread or an English muffin as a base can also make the sandwich more nutritious.
Tuna melts can also be made vegetarian or vegan by substituting the tuna with a vegan alternative. One option is to use mashed chickpeas with nori, celery, red onion, and kelp powder for an authentic tuna taste and texture. This mixture can then be combined with vegan mayonnaise, salt, black pepper, dijon mustard, and served on gluten-free bread with vegan cheese. Another option is to use TVP and kelp powder, which can be grilled on toast, a lettuce wrap, or quinoa crackers.
Vegan tuna melts are a tasty and healthier alternative to the classic sandwich, offering the same comfort food experience without the potential risks associated with consuming seafood, such as the intake of harmful chemicals like mercury and PCBs.
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Tuna melts are often served with side dishes like soup or salad
Tuna melts are a versatile dish that can be served with a variety of side dishes to enhance the dining experience. While a tuna melt can be a meal on its own, adding sides can create a more nutritious and flavourful meal.
A popular choice is to serve tuna melts with soup or salad. A classic option is a tomato soup, which has a rich, creamy, and tangy flavour that pairs well with the tuna melt. The slight acidity of the soup cuts through the richness of the tuna, creating a balanced taste. To add a crunchy element to this pairing, croutons can be included with the soup.
Salads are also a common side dish for tuna melts. A simple side salad with vegetables can add a refreshing and healthy element to the meal. For those who enjoy a more hearty salad, potato or macaroni salad are classic choices that bring a creamy, rich, and tangy flavour to the plate.
In addition to soup and salad, there are numerous other side dishes that can accompany a tuna melt. Fries, or chips, are a popular choice, especially when paired with the tuna melt to dip into the cheesy goodness. For a healthier option, air-fried or steamed vegetables can be served, adding colour, texture, and nutrition to the meal.
The versatility of tuna melts allows for a range of side dishes to be paired with them, creating a satisfying and flavourful dining experience. Whether it's a classic soup and salad combination or something more creative, tuna melts can be enhanced by a well-chosen side dish.
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Tuna melts can be made at home to control calorie content
Tuna melts are a tasty, quick, and easy meal or snack, but the calorie count can quickly add up. Tuna itself is not high in calories, but when combined with mayonnaise, cheese, and bread, the calorie count can rise. For example, a large tuna melt from Quiznos contains 1,520 calories, while a small one has 620 calories. Bumble Bee's basic tuna melt contains 710 calories per serving. However, by making tuna melts at home, you can control their calorie content and make healthier choices.
One way to reduce the calorie count is to make an open-faced tuna melt using just one slice of bread instead of a sandwich. You can also use low-fat or fat-free ingredients, such as low-fat mayonnaise or plain yogurt, and choose low-fat or fat-free cheese. Using sharp cheddar instead of bland American cheese will also give you more flavor for fewer calories.
Another way to cut down on calories is to use whole-wheat bread, rolls, or English muffins as your base. These options provide more nutrition and can make your tuna melt more filling. Additionally, you can bulk up your tuna melt with low-calorie ingredients such as onion, mustard, or celery, which will add flavor and texture without adding too many calories.
When it comes to cooking your tuna melt, grilling or using a toaster oven are healthier options than frying. You can also try baking your own potato or vegetable chips as a side dish instead of reaching for a bag of potato chips. This way, you can control the ingredients and reduce the overall calorie count of your meal.
By making tuna melts at home and being mindful of the ingredients and cooking methods, you can enjoy a delicious and satisfying meal while controlling the calorie content to fit your dietary needs and preferences.
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Frequently asked questions
The number of calories in a tuna melt with cheese can vary depending on the ingredients and portion size. On average, a tuna melt with cheese can range from 348 to 456 calories. Some restaurant tuna melts can be even higher in calories, with a large tuna melt from Quiznos containing 1,520 calories.
The high-calorie ingredients in a tuna melt with cheese are typically mayonnaise, cheese, and butter or margarine. These ingredients are high in fat and can significantly increase the calorie count of the sandwich.
To reduce the calories in a tuna melt with cheese, you can use less of the high-calorie ingredients and substitute low-fat or fat-free alternatives. For example, use low-fat mayonnaise or plain yogurt as a binder, and choose low-fat or fat-free cheese. You can also add more low-calorie ingredients such as onion, mustard, or celery to increase the volume of the sandwich without adding extra calories.
