Tuna salad sandwich on white
Common food
Photo: Wikipedia
A classic American comfort sandwich, it features flaky, savory canned tuna mixed with mayonnaise, celery, and onion, served between slices of soft, pillowy white bread. The texture is a satisfying contrast between the creamy, chunky filling and the tender, mild bread. Nutritionally, it's a solid source of protein (about 20g per standard sandwich) but is also higher in sodium and refined carbs.
Calorie split: 18% protein · 34% carbs · 48% fat
↓ Full nutrition💚 Why it's loved
People love it for its nostalgic, comforting flavor and incredible versatility—it's a staple at picnics, diners, and school lunchboxes. The combination of salty, savory tuna with cool, crunchy vegetables and soft bread is a simple, satisfying classic.
⚠️ Watch-outs & how to enjoy it better
The white bread and mayonnaise can cause blood sugar spikes and add empty calories, while canned tuna is often high in sodium and may contain trace mercury. To counteract this, use whole-grain bread for fiber, mix tuna with Greek yogurt or avocado for healthier fats, and opt for low-sodium tuna or rinse it briefly. Pregnant women and children should follow mercury guidelines for tuna consumption.
Key benefits
- Excellent source of lean protein for muscle maintenance.
- Provides omega-3 fatty acids (EPA & DHA) from tuna.
- Quick, affordable, and no-cook meal option.
- Highly customizable with added vegetables.
- A good source of selenium and B vitamins.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The tuna sandwich became a widespread American staple during World War II, as canned tuna was a non-perishable, protein-rich ration provided to troops, and its popularity soared on the home front after the war.
Full nutrition (USDA data · scales with serving)
| Water | 58.4 g |
| Energy | 218 kcal |
| Protein | 9.9 g |
| Total lipid (fat) | 11.8 g |
| Carbohydrate, by difference | 18.3 g |
| Fiber, total dietary | 1.0 g |
| Total Sugars | 3.2 g |
| Calcium, Ca | 85.0 mg |
| Iron, Fe | 1.8 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 91.0 mg |
| Potassium, K | 142 mg |
| Sodium, Na | 429 mg |
| Zinc, Zn | 0.56 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 31.2 ug |
| Vitamin C, total ascorbic acid | 0.50 mg |
| Thiamin | 0.18 mg |
| Riboflavin | 0.12 mg |
| Niacin | 5.0 mg |
| Vitamin B-6 | 0.15 mg |
| Folate, total | 44.0 ug |
| Folic acid | 29.0 ug |
| Folate, food | 16.0 ug |
| Folate, DFE | 64.0 ug |
| Choline, total | 20.6 mg |
| Vitamin B-12 | 0.90 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 14.0 ug |
| Retinol | 8.0 ug |
| Carotene, beta | 61.0 ug |
| Carotene, alpha | 5.0 ug |
| Cryptoxanthin, beta | 12.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 69.0 ug |
| Vitamin E (alpha-tocopherol) | 0.70 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.40 ug |
| Vitamin K (phylloquinone) | 29.9 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.0 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.02 g |
| SFA 16:0 | 1.3 g |
| SFA 18:0 | 0.53 g |
| Fatty acids, total monounsaturated | 2.6 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 2.5 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 6.8 g |
| PUFA 18:2 | 5.9 g |
| PUFA 18:3 | 0.81 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 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) | 0.07 g |
| Cholesterol | 18.0 mg |
Amino acid profile (per 100g)
Estimated from Fish, tuna salad — USDA does not publish this profile for Tuna salad sandwich on white.
| 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 canned tuna healthy?
Yes, it's a great source of protein and omega-3s. Choose tuna packed in water over oil to reduce calories and fat, and look for low-sodium versions to manage salt intake.
How can I make a tuna salad sandwich healthier?
Use whole-grain or sourdough bread, replace some or all mayo with mashed avocado or Greek yogurt, and add plenty of crunchy vegetables like spinach, cucumber, or bell peppers.
What's the difference between tuna salad and a tuna sandwich?
Tuna salad is the prepared mixture of tuna, mayonnaise, and other ingredients. A tuna sandwich is that filling served between slices of bread.
Why does my tuna sandwich get soggy?
The moisture from the tuna filling absorbs into the bread. To prevent this, you can spread a thin layer of butter or mayonnaise on the bread slices first, or assemble the sandwich just before eating.
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 2.18 kcal/g · 18% calories from protein · 1.0 g fiber · 3.2 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: 3.02 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.