Tuna Sandwich
The most popular quick lunch for anyone looking for easy, filling marine protein. Tuna itself has no starch and is rich in omega-3 and complete protein, and combined with toast it slows the breakdown of carbohydrate, with a moderate glycemic index (≈52) and steady energy.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
A very filling sandwich, ideal for long working days; its dense protein supports focus and long-lasting fullness, and crunchy celery or carrot sticks on the side make it even more refreshing.
Best preparation methods
Use drained tuna packed in water or olive oil, and replace half the mayonnaise with Greek yoghurt, a squeeze of lemon, black pepper and finely chopped celery for a fresh crunch and more protein.
Important Nutritional Note
Choose light tuna and eat it in moderation (two to three times a week) to balance the benefits of omega-3 against possible mercury build-up; this matters especially during pregnancy.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (200 g) |
|---|---|---|
| Calories | 287 kcal | 574 kcal |
| Protein | 16 g | 32 g |
| Carbohydrate | 29 g | 58 g |
| Available carbohydrate | 26.5 g | 53 g |
| Fat | 12 g | 24 g |
| Dietary fibre | 2.5 g | 5 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Sandwiches with a glycemic index (4), it ranks 3 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Tuna Sandwich good for weight loss?
It can fit a balanced plan with portion control: a 200 g portion gives 574 kcal, and what matters most is your total daily intake and the rest of the meal.
How does Tuna Sandwich affect blood sugar?
Its glycemic index is 52 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 200 g portion has a glycemic load of 27.6 (High), so it is best to reduce or split the portion and combine it with protein and fibre.
What is the nutritional value of a typical portion of Tuna Sandwich?
A typical 200 g portion of Tuna Sandwich provides about 574 kcal, 32 g protein, 58 g carbohydrate, 24 g fat and 5 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.