Tuna Salad Sandwich Calories
415 calories per serving
Sandwiches
A tuna salad sandwich is a popular, protein-packed lunch that typically contains around 380–450 calories for a standard two-slice serving, depending on the bread and how generously the tuna salad is made. The biggest calorie drivers are the mayonnaise used to bind the tuna salad and the type of bread chosen — both of which can vary widely. Watching your mayo quantity and bread choice are the two most impactful ways to manage the calorie count of this classic sandwich.
Protein
30g
29% of calories
Carbs
36g
35% of calories
Fat
17g
37% of calories
Ingredient Breakdown
| Ingredient | Calories | Protein | Carbs |
|---|---|---|---|
| Canned Tuna in Water (3 oz, drained) | 80 | 18g | 0g |
| Mayonnaise (1.5 tbsp) | 145 | 0g | 0g |
| White or Wheat Sandwich Bread (2 slices) | 130 | 5g | 25g |
| Celery, chopped (2 tbsp) | 3 | 0g | 1g |
| Red Onion, diced (1 tbsp) | 4 | 0g | 1g |
| Dill Pickle Relish (1 tsp) | 3 | 0g | 1g |
| Romaine Lettuce Leaf (1 large) | 5 | 0g | 1g |
| Tomato Slices (2 medium slices) | 10 | 0g | 2g |
| Total | 415 | 30g | 36g |
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Start your free trialHealthier Alternatives
Tuna Salad on Whole Grain Bread with Greek Yogurt Mayo
Save ~115 calories by swapping regular mayo for plain Greek yogurt and choosing fiber-rich whole grain bread
Open-Face Tuna Salad Sandwich (1 slice of bread)
Save ~135 calories simply by using one slice of bread instead of two — you still get all the flavor
Tuna Salad Lettuce Wraps (no bread)
Save ~240 calories by skipping the bread entirely and wrapping the tuna salad in large romaine or butter lettuce leaves
Light Mayo Tuna Salad on Whole Wheat Thin-Sliced Bread
Save ~85 calories by using light mayo (half the fat) and opting for thin-sliced whole wheat bread
Portion Tips
- 1.
Measure your mayo — it's easy to over-pour. Stick to 1 tablespoon per serving, which alone saves 50–100 calories compared to a heaping scoop.
- 2.
Use a kitchen scale to portion 3 oz of tuna per sandwich; a standard 5 oz can makes about 1.5 servings, not one.
- 3.
Choose thin-sliced or 45-calorie bread to cut bread calories nearly in half without reducing sandwich size.
- 4.
Bulk up your tuna salad with extra celery, cucumber, or diced apple — these add crunch and volume with virtually no calories.
- 5.
If ordering from a deli or café, ask for the tuna salad on the side so you can control how much goes on your sandwich.
Common Questions About Tuna Salad Sandwich
How many calories are in a tuna salad sandwich?
A standard homemade tuna salad sandwich on two slices of white or wheat bread contains approximately 400–450 calories. Calories can range from as low as 280 (open-face, light mayo) to over 550 (deli-style with extra mayo and thick bread), depending on preparation.
Is a tuna salad sandwich healthy?
Tuna salad sandwiches can be a nutritious meal — tuna is an excellent source of lean protein and omega-3 fatty acids. The main concern is saturated fat and calories from mayonnaise and refined white bread. Choosing whole grain bread and reducing or swapping mayo makes it a well-balanced, heart-healthier option.
How much protein is in a tuna salad sandwich?
A typical tuna salad sandwich contains around 28–32 grams of protein, primarily from the canned tuna. This makes it a solid high-protein lunch choice that supports satiety and muscle maintenance.
How can I reduce the calories in a tuna salad sandwich?
The most effective swaps are: (1) replace regular mayo with plain Greek yogurt or light mayo to save 60–100 calories, (2) use one slice of bread instead of two (open-face) to save ~65 calories, (3) wrap the tuna salad in lettuce leaves to skip bread calories entirely, and (4) add volume with low-calorie mix-ins like celery, cucumber, or bell pepper.