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Tuna Melt Sandwich

Tuna Melt Sandwich

EverydayCooked

A tuna melt sandwich is a grilled hot sandwich combining protein-rich tuna salad with melted cheese, typically cheddar or Swiss. While the tuna provides lean protein and omega-3 fatty acids, traditional preparations using mayonnaise and buttered bread grilling significantly increase saturated fat and calorie content. This diner classic achieves its signature texture through pan-pressing or griddling, creating a crisp exterior that contrasts with the creamy filling.

Macro Impact

A 1 sandwich serving contains 390 calories, 23g protein, 26g carbs, and 23g fat.

Calorie Burn

How long would it take to burn off 390 calories?
Walking3.5 mph, moderate pace
1 hour 31 min
YogaModerate effort, gentle pace
1 hour 6 min
SwimmingModerate effort, freestyle
50 min
Biking12-14 mph, moderate effort
40 min
StairsStair climbing, moderate pace
45 min
Running5 mph (12 min/mile)
33 min

Nutrition Facts

Serving size1 sandwich (150 g)
Amount per serving
Calories390
% Daily Value*
Total Fat23g
29%
Saturated Fat10g
49%
Trans Fat0.5g
Polyunsaturated Fat4g
Monounsaturated Fat9g
Cholesterol75mg
25%
Sodium1275mg
55%
Total Carbohydrate26g
9%
Dietary Fiber4g
13%
Total Sugars5g
Includes Added Sugars2g
3%
Protein23g
Vitamin D0.8mcg
4%
Calcium225mg
17%
Iron2mg
13%
Potassium375mg
8%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
26 / 275 g
9%
Fiber
4 / 28 g
13%
Sugars
5 g
Added Sugars
2 / 50 g
3%
Soluble Fiber
2 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
23 / 78 g
29%
Monounsaturated
9 / 31 g
29%
Polyunsaturated
4 / 23 g
16%
Saturated
10 / 23 g
42%
Trans
0 g
Cholesterol
75 / 300 g
25%
Omega 3
1 / 5 g
16%
Omega 6
2 / 19 g
8%
Omega 9
9 g
Protein
Protein
23 / 80 g
28%
Amino Acids
Histidine
1 / 3 g
23%
Isoleucine
1 / 2 g
68%
Leucine
2 / 3 g
58%
Lysine
2 / 2 g
71%
Methionine
0 / 1 g
40%
Phenylalanine
1 / 2 g
48%
Threonine
1 / 1 g
81%
Tryptophan
0 / 0 g
113%
Valine
1 / 2 g
58%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
4 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
20%
Riboflavin, B2
0 / 1 mg
31%
Niacin, B3
8 / 15 mg
50%
Pantothenic Acid, B5
1 / 5 mg
15%
Pyridoxine, B6
1 / 1 mg
35%
Biotin, B7
8 / 30 mcg
25%
Cobalamin, B12
3 / 2 mcg
125%
Folate
45 / 400 mcg
11%
Vitamin A
300 / 800 mcg
38%
Vitamin C
2 / 83 mg
2%
Vitamin D
1 / 15 mcg
5%
Vitamin E
1 / 15 mg
5%
Vitamin K
15 / 105 mcg
14%
Minerals
Calcium
225 / 1k mg
23%
Copper
0 / 1 mg
17%
Iron
2 / 13 mg
17%
Magnesium
30 / 370 mg
8%
Manganese
1 / 2 mg
22%
Phosphorous
225 / 700 mg
32%
Potassium
375 / 3k mg
13%
Selenium
60 / 55 mcg
109%
Sodium
1.3k / 2.3k mg
55%
Zinc
2 / 10 mg
16%
Chromium
3 / 30 mcg
10%
Molybdenum
15 / 45 mcg
33%
Iodine
30 / 150 mcg
20%
Chlorine
2k / 2.3k mg
85%
Other
Ethyl Alcohol
0 g
Water
80 g
Caffeine
0 mg
Choline
45 mg
Taurine
60 mg

References

Data on this page was sourced from a publicly available first-party datasource.

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