Tuna Salad Wrap
A satisfying tuna salad wrap that delivers 25g of protein in just 420 calories. Perfect for meal prep and healthy lunch options.
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Macronutrient Breakdown
Ingredients
- whole wheat tortilla
- lettuce
- tomato
- tuna steak or canned tuna
- soy sauce
Instructions
- 1
Lay tortilla flat on a clean surface.
- 2
Layer ingredients in the center.
- 3
Roll tightly, tucking in the sides.
Nutrition Facts
About Tuna Salad Wrap
A satisfying tuna salad wrap that delivers 25g of protein in just 420 calories. Perfect for meal prep and healthy lunch options.
This lunch recipe provides a high amount of protein with 420 calories per serving. With 6g of fiber, it supports digestive health and helps you feel full longer.
This recipe requires some cooking experience but is straightforward to follow. The total preparation and cooking time is 14 minutes.
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Methodology & Nutrition Data Sources — Tuna Salad Wrap
How we calculate Tuna Salad Wrap 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 (420 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 (25g): 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 (31g): Total available carbohydrates excluding fiber, per FDA 21 CFR 101.9 definition. Includes naturally occurring and added sugars per CDC dietary guidelines.
- Fat (15g): Total lipids per USDA FNDDS (Food and Nutrient Database for Dietary Studies), distinguishing saturated vs. unsaturated fractions where applicable per AHA guidelines.
- Fiber (6g): 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 Salad Wrap?
Tuna Salad Wrap contains approximately 420 calories per serving, making it a moderate option for a healthy lunch.
Is Tuna Salad Wrap good for weight loss?
In moderation, yes, Tuna Salad Wrap can be part of a weight loss diet. With 420 calories and 25g of protein per serving, it helps keep you satisfied.
How much protein does Tuna Salad Wrap have?
Tuna Salad Wrap provides 25g of protein per serving, which is excellent for supporting muscle maintenance and satiety.
How long does it take to make Tuna Salad Wrap?
Tuna Salad Wrap takes about 10 minutes to prepare and 4 minutes to cook, totaling 14 minutes from start to finish.
Can I meal prep Tuna Salad Wrap?
Yes, Tuna Salad Wrap stores well in the refrigerator for 3-4 days in an airtight container.
What are the macros for Tuna Salad Wrap?
Per serving: 420 calories, 25g protein, 31g carbs, 15g fat. This makes it a balanced lunch option.