Tuna salad sandwich on wheat, with cheese
Common food
Photo: Wikipedia
A classic tuna salad sandwich on wheat bread, often with a slice of cheese, offers a satisfying blend of flaky, savory tuna bound with a creamy dressing, nestled between the nutty, chewy texture of whole wheat. It's a protein-packed lunch staple, delivering a balanced mix of fats and carbs for sustained energy. The addition of cheese adds a rich, melty layer and boosts the calcium and protein content.
Calorie split: 20% protein · 27% carbs · 53% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, familiar flavor profile—the savory tuna, creamy dressing, and mild cheese create a deeply satisfying taste. Its versatility allows for endless customizations with different relishes, herbs, or bread types, making it a beloved canvas for personal touch.
⚠️ Watch-outs & how to enjoy it better
The main downsides can be the sodium content from canned tuna, cheese, and any added pickles or dressing, and the potential for mercury exposure from frequent tuna consumption. To counteract, choose low-sodium tuna and cheese, use herbs and lemon juice for flavor instead of salt, and opt for chunk light tuna (lower in mercury) or limit albacore/white tuna to occasional meals. For blood sugar management, the wheat bread is a better choice than white, but pairing with extra vegetables can further slow carb absorption.
Key benefits
- Excellent source of high-quality protein for muscle maintenance and satiety.
- Whole wheat bread provides dietary fiber and B vitamins.
- Contains omega-3 fatty acids from tuna, beneficial for heart health.
- Good source of calcium and vitamin D if made with fortified cheese.
- A convenient, portable, and balanced meal option.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The tuna salad sandwich as a widespread American lunch item gained major popularity after World War II, as canned tuna became an affordable and abundant protein source for returning soldiers and their families.
Full nutrition (USDA data · scales with serving)
| Water | 56.9 g |
| Energy | 232 kcal |
| Protein | 11.6 g |
| Total lipid (fat) | 13.6 g |
| Carbohydrate, by difference | 15.8 g |
| Fiber, total dietary | 1.9 g |
| Total Sugars | 3.1 g |
| Calcium, Ca | 155 mg |
| Iron, Fe | 1.6 mg |
| Magnesium, Mg | 29.0 mg |
| Phosphorus, P | 158 mg |
| Potassium, K | 165 mg |
| Sodium, Na | 486 mg |
| Zinc, Zn | 0.96 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 31.6 ug |
| Vitamin C, total ascorbic acid | 0.50 mg |
| Thiamin | 0.13 mg |
| Riboflavin | 0.14 mg |
| Niacin | 4.6 mg |
| Vitamin B-6 | 0.16 mg |
| Folate, total | 30.0 ug |
| Folic acid | 4.0 ug |
| Folate, food | 25.0 ug |
| Folate, DFE | 33.0 ug |
| Choline, total | 22.7 mg |
| Vitamin B-12 | 0.95 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 40.0 ug |
| Retinol | 34.0 ug |
| Carotene, beta | 63.0 ug |
| Carotene, alpha | 4.0 ug |
| Cryptoxanthin, beta | 11.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 69.0 ug |
| Vitamin E (alpha-tocopherol) | 0.74 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.80 ug |
| Vitamin K (phylloquinone) | 28.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.4 g |
| SFA 4:0 | 0.06 g |
| SFA 6:0 | 0.05 g |
| SFA 8:0 | 0.03 g |
| SFA 10:0 | 0.07 g |
| SFA 12:0 | 0.09 g |
| SFA 14:0 | 0.29 g |
| SFA 16:0 | 1.9 g |
| SFA 18:0 | 0.76 g |
| Fatty acids, total monounsaturated | 3.0 g |
| MUFA 16:1 | 0.07 g |
| MUFA 18:1 | 2.9 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 6.1 g |
| PUFA 18:2 | 5.3 g |
| PUFA 18:3 | 0.73 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.06 g |
| Cholesterol | 25.0 mg |
Amino acid profile (per 100g)
Estimated from Fish, tuna salad — USDA does not publish this profile for Tuna salad sandwich on wheat.
| Tryptophan | 0.18 g |
| Threonine | 0.70 g |
| Isoleucine | 0.74 g |
| Leucine | 1.3 g |
| Lysine | 1.5 g |
| Methionine | 0.47 g |
| Cystine | 0.17 g |
| Phenylalanine | 0.63 g |
| Tyrosine | 0.54 g |
| Valine | 0.82 g |
| Arginine | 0.97 g |
| Histidine | 0.47 g |
| Alanine | 0.96 g |
| Aspartic acid | 1.6 g |
| Glutamic acid | 2.4 g |
| Glycine | 0.77 g |
| Proline | 0.56 g |
| Serine | 0.66 g |
FAQ
Is a tuna salad sandwich healthy?
It can be a nutritious choice, offering lean protein, healthy fats, and fiber from whole wheat bread. Its healthiness depends on preparation: using light mayo or Greek yogurt, low-sodium tuna, and loading it with vegetables like celery, onion, or spinach enhances its nutritional profile.
How do I prevent a soggy tuna salad sandwich?
To prevent sogginess, drain the canned tuna very thoroughly. Mix the dressing (mayo) into the tuna just before assembling. You can also place a barrier like a lettuce leaf or a thin slice of cheese between the bread and the wet salad.
What's the best cheese for a tuna salad sandwich?
Classic choices are mild and melty. Cheddar, Swiss, and Provolone are popular for a tuna melt. For a cold sandwich, a slice of Muenster, Havarti, or even American cheese adds creaminess without overpowering the tuna.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.32 kcal/g · 20% calories from protein · 1.9 g fiber · 3.1 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.95 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.