Tuna salad sandwich on white, with cheese
Common food
Photo: Wikipedia
A classic tuna salad sandwich on white bread with cheese is a comforting, creamy, and savory handheld meal. The soft, pillowy white bread contrasts with the flaky, moist tuna salad, while a slice of melted or cold cheese adds a rich, salty layer. Nutritionally, it delivers a solid protein punch for its calorie count, though it is relatively low in fiber.
Calorie split: 19% protein · 29% carbs · 52% fat
↓ Full nutrition💚 Why it's loved
People love it for its nostalgic, no-fuss comfort—it's a staple of American delis, lunchboxes, and diners. The combination of creamy, savory tuna salad with mild bread and salty cheese is a simple, satisfying flavor trio.
⚠️ Watch-outs & how to enjoy it better
The white bread offers little fiber and can cause a quicker blood-sugar rise compared to whole grains. Canned tuna is a common source of dietary mercury, and the sandwich can be high in sodium from the tuna, cheese, and any added condiments. To counteract, choose low-sodium tuna and cheese, use whole-grain bread for fiber, and pair the sandwich with a side of vegetables or fruit to add volume and nutrients.
Key benefits
- Good source of complete protein from tuna and dairy.
- Provides energy-dense calories from carbohydrates and fats.
- Quick and convenient no-cook or minimal-cook meal.
- Contains omega-3 fatty acids from tuna.
- Calcium and vitamin D from the cheese.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The tuna salad sandwich as a staple of American cuisine surged in popularity during World War II, thanks to the widespread availability of canned tuna as a protein-rich, shelf-stable ration.
Full nutrition (USDA data · scales with serving)
| Water | 56.5 g |
| Energy | 233 kcal |
| Protein | 11.0 g |
| Total lipid (fat) | 13.5 g |
| Carbohydrate, by difference | 16.9 g |
| Fiber, total dietary | 0.90 g |
| Total Sugars | 3.1 g |
| Calcium, Ca | 170 mg |
| Iron, Fe | 1.6 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 142 mg |
| Potassium, K | 143 mg |
| Sodium, Na | 489 mg |
| Zinc, Zn | 0.82 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 30.3 ug |
| Vitamin C, total ascorbic acid | 0.40 mg |
| Thiamin | 0.17 mg |
| Riboflavin | 0.15 mg |
| Niacin | 4.5 mg |
| Vitamin B-6 | 0.14 mg |
| Folate, total | 41.0 ug |
| Folic acid | 26.0 ug |
| Folate, food | 16.0 ug |
| Folate, DFE | 59.0 ug |
| Choline, total | 20.7 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 | 62.0 ug |
| Carotene, alpha | 4.0 ug |
| Cryptoxanthin, beta | 11.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 64.0 ug |
| Vitamin E (alpha-tocopherol) | 0.70 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.80 ug |
| Vitamin K (phylloquinone) | 27.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.5 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 | 6.2 g |
| PUFA 18:2 | 5.4 g |
| PUFA 18:3 | 0.74 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 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 a tuna salad sandwich healthy?
It can be a balanced meal, offering good protein and fats. Its healthiness depends on ingredients: using whole-grain bread, light mayo or Greek yogurt, and low-sodium tuna improves its nutritional profile.
Why is it sometimes called a 'tuna melt'?
A 'tuna melt' specifically refers to a version where the sandwich is grilled or broiled until the cheese is melted and the bread is toasted, creating a hot, gooey variation.
What's the best cheese for a tuna sandwich?
Classic choices are mild and melty, like American, cheddar, or Swiss. The cheese should complement, not overpower, the tuna salad's flavor.
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 2.33 kcal/g · 19% calories from protein · 0.9 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: 3.42 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.