Tuna salad sandwich wrap
Common food
Photo: Wikipedia
A tuna salad sandwich wrap combines flaky, savory canned tuna mixed with a creamy binder—typically mayonnaise or Greek yogurt—along with crisp celery, onion, and seasonings, all rolled inside a soft flour tortilla. The texture is a satisfying contrast between the smooth, protein-rich filling and the tender, slightly chewy wrap. Nutritionally, it's a balanced, high-protein meal that provides sustained energy without excessive carbohydrates.
Calorie split: 17% protein · 28% carbs · 55% fat
↓ Full nutrition💚 Why it's loved
People love it for its perfect balance of savory, creamy, and fresh flavors, making it a comforting yet light classic. Its incredible versatility allows for endless personal tweaks, from adding avocado to switching the wrap, cementing its status as a reliable lunch staple.
⚠️ Watch-outs & how to enjoy it better
The primary concern is the high sodium content from canned tuna and condiments, which can be problematic for those monitoring blood pressure. Additionally, traditional mayonnaise adds saturated fat, and the flour wrap can cause blood-sugar spikes for some. To counteract this, choose low-sodium tuna, use a mix of Greek yogurt and mayo, and opt for a whole-grain or low-carb wrap.
Key benefits
- Excellent source of lean protein for muscle maintenance and satiety.
- Provides omega-3 fatty acids, which support heart and brain health.
- Convenient, portable, and requires no cooking for a quick meal.
- Easily customizable with vegetables to boost fiber and micronutrients.
- Offers a balanced mix of protein, carbs, and healthy fats.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The tuna salad sandwich was a popular U.S. Navy ration during World War II, helping to popularize canned tuna as a mainstream pantry staple.
Full nutrition (USDA data · scales with serving)
| Water | 55.4 g |
| Energy | 244 kcal |
| Protein | 10.6 g |
| Total lipid (fat) | 14.8 g |
| Carbohydrate, by difference | 17.0 g |
| Fiber, total dietary | 1.3 g |
| Total Sugars | 2.6 g |
| Calcium, Ca | 150 mg |
| Iron, Fe | 1.7 mg |
| Magnesium, Mg | 18.0 mg |
| Phosphorus, P | 170 mg |
| Potassium, K | 146 mg |
| Sodium, Na | 564 mg |
| Zinc, Zn | 0.72 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 30.0 ug |
| Vitamin C, total ascorbic acid | 0.40 mg |
| Thiamin | 0.17 mg |
| Riboflavin | 0.16 mg |
| Niacin | 4.4 mg |
| Vitamin B-6 | 0.13 mg |
| Folate, total | 36.0 ug |
| Folic acid | 24.0 ug |
| Folate, food | 13.0 ug |
| Folate, DFE | 53.0 ug |
| Choline, total | 18.8 mg |
| Vitamin B-12 | 0.96 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 | 53.0 ug |
| Vitamin E (alpha-tocopherol) | 0.63 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.80 ug |
| Vitamin K (phylloquinone) | 29.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.1 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 | 2.3 g |
| SFA 18:0 | 1.0 g |
| Fatty acids, total monounsaturated | 3.3 g |
| MUFA 16:1 | 0.07 g |
| MUFA 18:1 | 3.2 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 6.3 g |
| PUFA 18:2 | 5.5 g |
| PUFA 18:3 | 0.75 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 wrap.
| 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
How can I make a tuna salad wrap healthier?
Swap half the mayo for plain Greek yogurt, use low-sodium tuna packed in water, and load it with extra diced vegetables like bell peppers, spinach, or shredded carrots for added fiber and nutrients.
What's the best way to prevent a soggy wrap?
Drain the tuna very thoroughly, pat dry any wet vegetables like tomatoes, and assemble the wrap just before eating. Spreading a thin layer of hummus or avocado on the tortilla first can also create a moisture barrier.
Can I use fresh tuna instead of canned?
Yes, but it will create a different dish. Cook and flake fresh tuna, then cool it before mixing. The texture will be firmer and the flavor more pronounced, moving it closer to a 'tuna poke' style filling.
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 2.44 kcal/g · 17% calories from protein · 1.3 g fiber · 2.6 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: 3.86 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.