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: We estimate recipe nutrition from ingredient weights, per-100g food data, and the stated serving count. Values are planning estimates, not lab-tested nutrition labels, because brands, produce size, trimmed weight, and how much oil stays on the pan can change the final number.
- Calories (358 kcal/serving): Ingredient calories are summed for the full batch, then divided by 1 serving.
- Protein (29g): Protein grams come from the listed ingredients, not from a generic "healthy recipe" target.
- Carbohydrates (38g): Carbohydrate estimates include naturally occurring carbs in vegetables, grains, fruit, dairy, and sauces where applicable.
- Fat (18g): Added oil, butter, nuts, seeds, cheese, dressings, and fattier proteins can move this number materially.
- Fiber (3g): Fiber is estimated from whole-food ingredients and rounded to practical food-log precision.
- 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 June 10, 2026 · Nutrition data references USDA FoodData Central
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.