I’ve been asked in different forums to give a clear data of the quantity of calories in a tuna sandwich. In a lecture I delivered at the College of Nutrition Studies, Ikla, someone asked about the amount of calories in a tuna sandwich. This post is designed to answer this question and more.
What is Tuna Sandwich?
A tuna sandwich is a sumptuous and palatable nutrient-rich food usually taken as lunch or dinner. The tuna which primary ingredient of the tuna sandwich provides protein, vitamin B-12 and healthy omega-3 fatty acids.
The tuna sandwich fulfills one of the 2 servings of fish per week. This is as recommended by the American Heart Association to lower your risk of cardiovascular disease. Whole-grain bread delivers fiber, B vitamins and minerals.
You can gain all of these nutrients for as few as 302 calories in the tuna sandwich. You may even get more than this, depending on the types of ingredients you used in the preparation.
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Calories in a Tuna Sandwich
A three-ounce serving of tuna contains anywhere from 99 to 168 calories, depending on the variety you buy. The variety determine to a great extent the amount of calorie in the tuna. For instance, compare with a white tuna canned in water, the light tuna canned in water has 99 calories. The white tuna canned in which has 109 calories.
When tuna is canned in oil, you can expect to add 49 to 69 calories to the total. If you make your sandwich using fresh, cooked tuna, you’ll get a different number of calories depending on the type of tuna.
A 3-ounce serving of yellowfin tuna has 118 calories, while bluefin has 156 calories.
Therefore, it is safe to conclude that tuna sandwich calories content is determined by varied variables. These include the type of tuna, the process of canning, and the preparation of the tuna sandwich.
Be Mindful of Mayonnaise
Talking about mayonnaise, moderate consumption is necessary if you want to curtain the amount of calorie intake.
Do you know that 2 tablespoons of light mayonnaise consist of 71 calories? Do you also know that the same portion of regular mayonnaise has nearly three times that amount, or 188 calories?
Regardless of the fact that calorie is not affected, you must also be mindful of nutrients such as sodium in mayonnaise. Regular mayonnaise actually has less sodium (175 milligrams in 2 tablespoons). this is compared with 248 milligrams in light mayonnaise. At the lower amount, mayonnaise contributes 12 percent of your entire day’s recommended intake for sodium.
Calories in Bread Sandwich
The calories in bread differ from one type to the next. It is therefore wise to check the nutrition facts label on the brand you buy.
The calorie differences in bread varieties are obvious. For instance, cheese bread has significantly more calories than other types, but you will also find a range in healthier types of whole-grain breads.
Do you know that 2 slices of commercially prepared white bread contain 132 calories, while 2 slices of whole-wheat bread have 161 calories? This data is according to the USDA Nutrient Database. One large whole-wheat pita supplies 170 calories.
Tuna Sandwich Pictures (Source: Stock Images)
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If you make a sandwich using ingredients with the smallest number of calories — light tuna canned in water, light mayo and white bread — you will eat 302 calories.
On the other hand, if you prepare tuna sandwich using ingredients with the most calories (such as tuna in oil, regular mayonnaise and whole-wheat pita), you will have tuna sandwich calories measuring 526.
I advise that you worry less about tuna sandwich calories from vegetables. If you add tomatoes, lettuce, grated carrots, sliced cucumbers or onions, you’ll gain nutrients, such as vitamins A and C, for very few calories.
You need to be very careful about cheese. This is because just one slice of cheese, or 1 ounce, adds another 79 to 114 calories to your tuna sandwich.
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