How many calories are in a totally tuna sandwich?

November 23, 2025 •

5 min read

According to nutritional data from popular sandwich shops, a standard totally tuna sandwich can contain anywhere from 500 to over 900 calories, depending on size and preparation. This wide range highlights that the total calorie count for a tuna sandwich is not fixed, but instead highly dependent on its ingredients.

Quick Summary

The calorie count of a tuna sandwich depends heavily on the type of bread, amount of mayonnaise, and additional toppings. Understanding ingredient choices is key to managing the sandwich's nutritional impact. Commercial options can vary significantly from homemade versions.

Key Points

Calorie variability: The calorie count for a tuna sandwich can vary widely (from under 300 to over 900 calories) depending on the bread, dressing, and portion size.
Mayo is a major factor: Mayonnaise is a significant contributor to the high-fat and high-calorie content of many tuna sandwiches; swapping it for lighter options like Greek yogurt or avocado can reduce calories substantially.
Bread matters: The type of bread plays a huge role; a large French sub roll contains far more calories than two slices of whole wheat bread or a lettuce wrap alternative.
Choose tuna packed in water: Opting for canned tuna packed in water instead of oil is a simple way to lower the fat and calorie content of your sandwich.
Add low-calorie bulk: Incorporating extra vegetables like celery, cucumber, and lettuce increases volume and nutrients while keeping calories low.
Portion control is key: Being mindful of the sandwich size, especially when ordering from fast-food chains like Jimmy John's or Subway, is vital for managing calorie intake.
Customize for health: Personalizing your tuna sandwich with healthier ingredients and smaller portions is the most effective way to control its nutritional impact and align it with your dietary goals.

Unpacking the Calorie Count of a Totally Tuna Sandwich

A seemingly simple tuna salad sandwich can have a surprisingly complex calorie profile. The reason for this variance isn't the tuna itself, but rather the many components that turn it into a full sandwich. From the type of bread to the quantity of mayonnaise and any extra additions, each element contributes significantly to the final nutritional values. Understanding these components is crucial for anyone monitoring their intake or simply curious about their meal's composition.

The Major Calorie Contributors

When you ask, "how many calories are in a totally tuna sandwich?" you are really asking about the sum of its parts. The two biggest players in the calorie game are the bread and the dressing, typically mayonnaise.

The Bread: The foundation of any sandwich, bread can be a major source of carbohydrates and calories. A fluffy, artisan French bread loaf will contain significantly more calories than two slices of thin-sliced whole wheat bread. For instance, an 8-inch French sub roll might add 200-300 calories, while a simple lettuce wrap (an "Unwich" alternative) could nearly eliminate this contribution.
The Dressing: Mayonnaise, the binder for tuna salad, is primarily oil-based and therefore very calorie-dense. A single tablespoon of standard mayonnaise contains approximately 90-100 calories. Commercial sandwiches often use multiple tablespoons, dramatically increasing the fat and calorie count. Opting for a lighter mayo, Greek yogurt, or even a mustard-based dressing can cut this down significantly.
The Tuna: The tuna itself is relatively lean, especially when packed in water rather than oil. Tuna packed in water is lower in fat and calories, while oil-packed tuna will add more. A 3-ounce serving of canned light tuna in water contains around 73 calories, whereas the same portion of oil-packed tuna could be closer to 120 calories.
Additional Fillings: Beyond the core ingredients, toppings like cheese, extra sauces, or even the type of veggies can affect the total calories. While lettuce and tomato add very few calories, a slice of cheddar cheese can add another 100 calories or more.

Comparison Table: Totally Tuna Calories

To illustrate how different combinations impact the final number, here is a comparison of various tuna sandwich options.


Sandwich Type	Bread Type	Dressing	Estimated Calories	Notes
Fast Food Sub	8" French Roll	Heavy Mayonnaise	500-650	Standard commercial sandwich, generous mayo.
Footlong Fast Food	12" French Roll	Heavy Mayonnaise	900-1100	Large portion size doubles the calorie intake.
Homemade Classic	2 White Slices	2 Tbsp Mayonnaise	400-450	A common home recipe using standard ingredients.
Light Homemade	2 Whole Wheat Slices	2 Tbsp Light Mayo	300-350	Uses healthier substitutions for lower calorie count.
Low-Carb Wrap	Lettuce Wrap	Greek Yogurt	250-300	Significantly reduces bread and fat calories.
Tuna Melt with Cheese	2 White Slices	Mayonnaise, Cheese	450-500+	Adding melted cheese increases calories and fat.

How to Create a Healthier Totally Tuna Sandwich

For those seeking to enjoy a tuna sandwich without the high-calorie load, several modifications can make a big difference. The strategy is to reduce high-calorie components while increasing the nutritional density with low-calorie vegetables.

Switch Your Spread: Swap traditional mayonnaise for a lighter alternative. Options like fat-free Greek yogurt, mashed avocado, or mustard provide moisture and flavor with far fewer calories and fat.
Choose Your Tuna Wisely: Always opt for tuna packed in water over oil. This simple switch can save a significant number of calories and fat grams per serving.
Upgrade Your Bread: Choosing whole wheat or multi-grain bread adds fiber and nutrients. Even better, consider a low-carb alternative like a lettuce wrap, which is extremely low in calories.
Bulk Up with Veggies: Add more low-calorie, high-fiber vegetables to your tuna salad to increase volume and nutrients without packing on calories. Diced celery, cucumber, red onion, and shredded carrots are all excellent additions.
Control Your Portions: Be mindful of serving sizes. A 6-inch sub is a much better choice than a footlong, and a modest scoop of tuna salad is healthier than piling it high. Even with a footlong, you can split it and save the other half for a later meal, controlling the portion size. This is a simple but effective strategy for managing intake.

Navigating Fast Food Totally Tuna Options

When dining out, especially at places like Jimmy John's or Subway, you have less control over the core ingredients, but you can still make smart choices. A Jimmy John's Totally Tuna can have 510 calories on an 8-inch French roll, but their Unwich version significantly reduces this. At Subway, a 6-inch tuna sub has around 480-530 calories, depending on the specifics. To make a fast-food tuna sandwich healthier, specify light or minimal mayonnaise, skip the cheese, and load up on veggies like lettuce, tomatoes, and cucumbers. This approach allows you to enjoy the sandwich flavor while mitigating its caloric impact.

The Bottom Line: Personalization is Key

Ultimately, the number of calories in a totally tuna sandwich is a direct reflection of your choices. There is no single answer, but rather a spectrum of possibilities. By making informed decisions about your ingredients—from the type of bread and dressing to the pack of tuna and extra fillings—you can customize your sandwich to fit your dietary goals. Whether you are aiming for a hearty, filling lunch or a light, low-calorie meal, the power to control the nutritional outcome is in your hands. For more in-depth nutritional information on food ingredients, the USDA's food data is an excellent resource, providing comprehensive breakdowns on thousands of foods.

Conclusion

The total calorie count of a totally tuna sandwich is not a fixed number, but a variable sum determined by its individual ingredients and portion size. A heavy-handed use of mayonnaise and a large, dense bread roll can push the total well over 500 calories, while a conscious effort to use healthier substitutions like Greek yogurt and a lettuce wrap can reduce it to a much lighter meal. By paying attention to the bread, dressing, and portion, you can easily control the calorie content, making the tuna sandwich a versatile meal option that can fit a wide range of dietary needs and goals. Informed customization is the key to enjoying this classic without compromising your nutritional targets.

USDA FoodData Central is an authoritative source for detailed nutrition information on thousands of food items, including tuna and mayonnaise.

Frequently Asked Questions

A 6-inch Subway tuna sub can contain around 480-530 calories, largely due to the mayonnaise. A lighter option like the Veggie Delite sub from Subway has significantly fewer calories, typically under 375 calories before adding cheese or extra sauces.

Yes, it makes a notable difference. Tuna packed in water is significantly lower in fat and calories. For example, 100g of tuna canned in oil is around 159 calories, while tuna in brine (water) is closer to 100 calories.

To reduce calories, you can substitute traditional mayonnaise with lighter alternatives like non-fat Greek yogurt, mashed avocado, or mustard. Using tuna packed in water and adding extra low-calorie vegetables like celery also helps.

Yes, a tuna salad lettuce wrap, often called an "Unwich" in some restaurants, is substantially lower in calories because it eliminates the high-carbohydrate, high-calorie bread.

A Jimmy John's Totally Tuna sandwich on an 8-inch French roll contains approximately 510-650 calories, depending on the specific portion and sourcing.

Yes, adding cheese to a tuna sandwich can increase the calorie count significantly. A single slice of cheddar cheese can add over 100 calories to the total.

Yes, numerous recipes exist for healthy, low-calorie tuna salad sandwiches. These typically involve using tuna in water, replacing mayo with Greek yogurt or hummus, and serving it on whole wheat bread or a lettuce wrap.