Tuna Melt Sandwich
This tuna melt sandwich is a wholesome lunch option with balanced macros. Each serving provides 358 calories and 29g of protein.
Adjust Servings
Macronutrient Breakdown
Ingredients
- whole grain bread
- lettuce
- tomato slices
- tuna steak or canned tuna
- soy sauce
Instructions
- 1
Toast bread if desired.
- 2
Layer ingredients on one slice.
- 3
Top with second slice and cut diagonally.
Nutrition Facts
About Tuna Melt Sandwich
This tuna melt sandwich is a wholesome lunch option with balanced macros. Each serving provides 358 calories and 29g of protein.
This lunch recipe provides a high amount of protein with 358 calories per serving.
This recipe requires some cooking experience but is straightforward to follow. The total preparation and cooking time is 15 minutes.
Track Your Nutrition
Use our free calculators to plan your meals and reach your health goals.
Methodology & Nutrition Data Sources — Tuna Melt Sandwich
How we calculate Tuna Melt Sandwich nutrition facts: Our nutritional data is sourced from the USDA FoodData Central database (the authoritative reference used by registered dietitians and food scientists), cross-referenced with NIH Dietary Reference Intakes (DRIs) for macronutrient recommendations. Each recipe is analyzed ingredient-by-ingredient using standardized portion weights per FDA nutrition labeling regulations (21 CFR Part 101).
- Calories (358 kcal/serving): Calculated via Atwater general factors (4 kcal/g protein, 4 kcal/g carbohydrate, 9 kcal/g fat) per USDA Agricultural Research Service methodology.
- Protein (29g): Per USDA FoodData Central SR Legacy database entries, summed across all ingredients at stated portion weights. NIH DRI for protein: 0.8g/kg body weight (RDA for adults).
- Carbohydrates (38g): Total available carbohydrates excluding fiber, per FDA 21 CFR 101.9 definition. Includes naturally occurring and added sugars per CDC dietary guidelines.
- Fat (18g): Total lipids per USDA FNDDS (Food and Nutrient Database for Dietary Studies), distinguishing saturated vs. unsaturated fractions where applicable per AHA guidelines.
- Fiber (3g): Dietary fiber per AOAC 985.29 method, as reported in USDA FoodData Central. FDA Daily Value reference: 28g fiber per 2,000 kcal diet.
- USDA FoodData Central
- NIH Dietary Reference Intakes (DRI)
- CDC Nutrition Research Data
- FDA Nutrition Facts Label Guidelines
- HHS/USDA Dietary Guidelines for Americans 2020–2025
Disclaimer: Nutritional values are estimates based on standard ingredient databases and may vary depending on specific ingredient brands, preparation methods, and portion accuracy. Individuals with medical conditions should consult a registered dietitian before making significant dietary changes.
Reviewed by Brazora Monk · Last updated 2026 · Nutrition data sourced from USDA FoodData Central SR28
Frequently Asked Questions
How many calories are in Tuna Melt Sandwich?
Tuna Melt Sandwich contains approximately 358 calories per serving, making it a moderate option for a healthy lunch.
Is Tuna Melt Sandwich good for weight loss?
Yes, Tuna Melt Sandwich can be part of a weight loss diet. With 358 calories and 29g of protein per serving, it helps keep you satisfied.
How much protein does Tuna Melt Sandwich have?
Tuna Melt Sandwich provides 29g of protein per serving, which is excellent for supporting muscle maintenance and satiety.
How long does it take to make Tuna Melt Sandwich?
Tuna Melt Sandwich takes about 12 minutes to prepare and 3 minutes to cook, totaling 15 minutes from start to finish.
Can I meal prep Tuna Melt Sandwich?
Yes, Tuna Melt Sandwich stores well in the refrigerator for 3-4 days in an airtight container.
What are the macros for Tuna Melt Sandwich?
Per serving: 358 calories, 29g protein, 38g carbs, 18g fat. This makes it a balanced lunch option.