Sandwiches are the ultimate convenience food. They’re portable, you can eat them on the go, and there are so many varieties that almost everyone loves them. Whether you are on a weight loss diet or just want to eat healthily, there’s bound to be a sandwich that’s right for you.
Of course, the ingredients in your sandwich will determine things like its healthfulness, calorie content, and nutritional values. So, if these things really matter to you, you’re probably better off making your own. Fresh, unprocessed ingredients, adding veggies to your sandwich, and choosing wholemeal bread will all make your sandwich healthier.
Tuna Sandwich Nutritional Facts
That said, some food manufacturers publish nutritional facts about the food they make. In this article, we’re going to take a look at Subway tuna sandwich nutrition. With the information on hand, you can decide for yourself if that tasty tuna sandwich you are about is good for you.
Nutrition Facts of a Subway Tuna Sandwich
It’s not always easy to calculate how much protein, carbs, fat, and calories are in a
meal. That’s because the ingredients often vary. The good news is that Subway sandwiches are made using standardized ingredients and quantities.
However, it’s important to understand that, even then, there will be some variation from restaurant to restaurant, and things like omitting the mayo will also affect the values.
The basic nutrition facts for a Subway tuna sandwich are:
- 450 calories
- Carbohydrate – 38 grams
- Fiber – 2 grams
- Sugars – 5 grams
- Protein – 19 grams
- Fat – 25 grams
- Saturated fat – 4.5 grams
- Cholesterol – 40mg
A Subway tuna sandwich also contains vitamin A, Vitamin C, and iron in small but useful amounts.
Are Tuna Sandwiches Healthy?
As sandwiches go, tuna sandwiches are fairly healthy. They contain a decent amount of protein, provide heart-healthy omega-three fats, and small amounts of vitamins, minerals, and fiber.
On the downside, a tuna sandwich is also relatively high in calories, which could be a problem if you are trying to lose weight. 450 calories are about a third of the average calorie intake for women and about a quarter for men.
Also, tuna sandwiches are high in carbs, so they’re not suitable for the low-carb ketogenic diet. They also contain some saturated fats, which is something a lot of people try to avoid.
There are ways to make any tuna sandwich healthier.
Options Include
- Skip the mayo – a source of fat and calories
- Use less butter
- Add more lettuce, tomatoes, or other veggies
- Use wholemeal bread
- Use less bread and more tuna
- Use tuna packed in water and not oil
Making your own should ensure that your tuna sandwich is as healthy as possible. But, if you order out, you’ll have to tell your server to hold the mayo or add more veggies. Also, you may find that store-bought sandwiches are bigger than whatever you’d made at home. Take that into account if you are trying to manage your weight.
So, in summary, a tuna sandwich CAN be healthy, but there is no guarantee that it will be. The quality and quantity of the ingredients determine the health benefits of your sandwich.
Health Risks
There are a few things to consider when making or buying a tuna sandwich that could affect your health.
Allergies – some people are allergic to seafood, and that included tuna. Mayo is made from eggs, which is another potential source of allergies. Some people are also sensitive to gluten, a protein in bread. If you are allergic to any of the ingredients in tuna sandwiches, you should avoid them.
Freshness – the ingredients in a tuna sandwich can soon spoil, leading to germs and bacteria. At Subway, your sandwich is made to order from what we hope are very fresh ingredients. However, if you wait a while to eat your meal, it may begin to spoil.
If you aren’t going to eat your sandwich immediately, make sure you keep it cool and in an airtight container. Ideally, you should eat it on the day of purchase. Sniff your sandwich before eating and discard it if it smells funky.
Finally, if you make your own tuna sandwich, make sure your ingredients are fresh. This is especially important for the tuna and mayonnaise, both of which can harbor dangerous bacteria, such as salmonella.
Bottom Line
The tuna sandwich is a culinary classic! After the BLT, it’s one of the most popular sandwiches around. Easy to make (and even easier to buy!), they provide a nice balance between protein, carbs, and fats and are tasty and filling.
Tuna is also a fantastic source of omega-three fats, which is one of the healthiest fats you can eat.
Of course, eating too much of any food can be unhealthy or lead to weight gain, and that includes tuna sandwiches. Also, the quality of the ingredients will directly affect your sandwich’s nutritional values.
However, there is no reason to avoid tuna sandwiches, and any drawbacks are outweighed by the benefits of this tasty and portable meal.
