How Many Calories in a Tuna Salad Sandwich

Tuna Salad is one of my favourite sandwiches. Just thinking about one, the way my mother made it with olives, makes my mouth water. The best thing is, it's healthy. It is! Right? But I wonder why, when you go to Subway for their '6 Subs under 7 Grams of Fat', the Tuna sub is never on the menu. Why? It's comprises of fish, which is good for you, and veggies, which are also good for you. But there's a couple of other ingredients in there, namely Mayo and Bread, which can be pretty bad for you.

So let's check it out. How many calories and fat does a Tuna Salad Sandwich have?

A)250 cal, 13 g of fat
B)550 cal, 26 g of fat
C)772 cal, 48 g of fat
D)820 Cal, 62 g of fat

The answer is C)772 cal, 48 g of fat. Yikes! All that ... in a sandwich? Surprising but true. It's the mayo. No wonder it doesn't make Subway's healthy list.

But there's good news and bad news for Tuna Salad Sandwich Lovers. The bad news? You probably can't eat a store-bought or restaurant version of the sandwich is you're trying to be healthy. But the good news is that you can make healthy substitutions. Try whole wheat, high fibre bread instead of white, and instead of full-fat mayo, use fat free or something else altogether. I like tuna salad made with lemon juice and a bit of olive oil even more than the regular version. Or, try combining the tuna with some light cream cheese. It's delicious! But as always, go easy on the fats and add extra veggies if your trying to cut calories.

Mozzarella-Tuna Salad Recipe

Preparation time: 15 minutes
Serves: 4

  • 4 ounces mozzarella, diced
  • 1 small can tuna
  • 1 head lettuce (any kind)
  • 1 piece red bell pepper
  • 1 small can sweet corn
  • 4 tablespoons olive oil
  • 4 tablespoons balsamic vinegar
  • Pepper and salt to taste 

Preparation Instructions:

Wash salad and tear into bite-sized pieces. Slice bell pepper to desired size. Open and drain canned tuna. Mix all the ingredients together in a large serving bowl and it’s ready to serve! (Makes 4 servings).

Nutrition Facts:
  • Serving Size: 1 serving
  • Calories 350
  • Protein 21 g
  • Total Carbohydrate 28 g
  • Dietary Fiber 3 g
  • Sodium 860 mg
  • Total Fat 19 g
  • Saturated Fat 2 g
  • Cholesterol 40 mg 
  • Percent Calories from Fat 47 %
  • Percent Calories from Protein 23 %
  • Percent Calories from Carbohydrate 30 % 

  • Vitamin A 10%
  • Vitamin C 60%
  • Iron 6%
  • Calcium 0%

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