Tuna Salad Sub
The Tuna Salad Sub is a tasty and nourishing option, high in protein which supports fullness and muscle maintenance. It also provides a moderate amount of fiber to aid digestion, alongside balanced fats with low saturated content. This sandwich delivers essential vitamins such as A, E, and B-complex, together with minerals like iron, calcium, and potassium. Its well-rounded nutritional profile makes it a flavorful and satisfying meal choice for energy and nutrient balance.
Macro Impact
A Serving (220 g) of Tuna Salad Sub contains 520 calories, 27 g of protein, 43 g of carbohydrates, and 28 g of fat.
Calorie Burn
How long would it take to burn off 520 calories?
- Walking3.5 mph, moderate pace92 min
- YogaModerate effort, gentle pace132 min
- SwimmingFreestyle, moderate effort68 min
- Biking12–14 mph, moderate effort50 min
- StairsStair climbing, moderate pace66 min
- Running5 mph (12 min/mile)48 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (220 g)
Carbohydrates
- Carbohydrates43 / 313 g(14%)
- Dietary Fiber3.5 / 38 g(9%)
- Soluble Fiber1 g
- Insoluble Fiber2.5 g
- Total Sugars6 g
- Added Sugars2 / 63 g(3%)
- Sugar Alcohols0 g
- Other Carbohydrates33.5 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat28 / 83 g(34%)
- Saturated Fat5 / 25 g(20%)
- Trans Fat0.5 g
- Monounsaturated Fat12 g
- Polyunsaturated Fat10 g
- Cholesterol50 / 300 mg(17%)
- Omega-31 g
- Omega-69 g
- Omega-912 g
- Oleic Acid10 g
- Capric Acid0.1 g
- Erucic Acid1 g
- Lauric Acid0.2 g
- Stearic Acid2.2 g
- Caprylic Acid0.1 g
- Linoleic Acid7.5 g
- Myristic Acid0.5 g
- Palmitic Acid2 g
- Linolenic Acid0 g
- Eicosenoic Acid1 g
- Arachidonic Acid0.4 g
- Alpha-Linolenic Acid (ALA)0.1 g
- Docosahexaenoic Acid (DHA)0.45 g
- Gamma-Linolenic Acid (GLA)0.7 g
- Docosapentaenoic Acid (DPA)0.15 g
- Eicosapentaenoic Acid (EPA)0.3 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.4 g
Protein
- Protein27 / 56 g(48%)
Amino Acids
- Lysine2 g
- Serine1.3 g
- Valine1.6 g
- Alanine1.8 g
- Cystine0.2 g
- Cysteine0.25 g
- Proline1 g
- Taurine150 mg
- Arginine2.5 g
- Histidine0.76 g
- Threonine1 g
- Isoleucine1.1 g
- Methionine0.63 g
- Tryptophan0.25 g
- Glutamic Acid4.5 g
- Aspartic Acid3 g
- Phenylalanine1 g
- Glycine1.3 g
- Leucine2.2 g
- Tyrosine0.76 g
Vitamins
- Vitamin A300 / 900 ug(33%)
- Vitamin C8 / 90 mg(9%)
- Vitamin D0 / 15 ug(0%)
- Vitamin E2 / 15 mg(13%)
- Vitamin K25 / 120 ug(21%)
- Vitamin B60.5 / 1.3 mg(38%)
- Vitamin B122.5 / 2.4 ug(104%)
- Thiamin (B1)0.3 / 1.2 mg(25%)
- Riboflavin (B2)0.4 / 1.3 mg(31%)
- Niacin (B3)6 / 16 mg(38%)
- Folate40 / 400 ug(10%)
- Pantothenic Acid (B5)1 / 5 mg(20%)
- Biotin8 / 30 ug(27%)
- Choline80 / 550 mg(15%)
Minerals
- Calcium80 / 1,000 mg(8%)
- Iron2.5 / 8 mg(31%)
- Magnesium30 / 420 mg(7%)
- Phosphorus220 / 700 mg(31%)
- Potassium500 / 3,400 mg(15%)
- Sodium750 / 2,300 mg(33%)
- Zinc1.5 / 11 mg(14%)
- Copper0.3 / 0.9 mg(33%)
- Manganese0.5 / 2.3 mg(22%)
- Selenium50 / 55 ug(91%)
- Iodine20 / 150 ug(13%)
- Chromium5 / 35 ug(14%)
- Molybdenum10 / 45 ug(22%)
- Chloride1,160 / 2,300 mg(50%)
Other
- Water120 / 3,700 g(3%)
- Caffeine0 mg
- Alcohol0 g
Sources
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