How many calories does a tuna sandwich have with mayonnaise? A complete guide

October 19, 2025 •

4 min read

According to nutritional data, the calorie count for a tuna salad sandwich with mayonnaise can range significantly, from roughly 235 to over 600 calories, depending on preparation. This wide variance means that your choices of ingredients, from the type of tuna to the amount of mayonnaise, directly influence the final tally and nutritional impact.

Quick Summary

The total calories in a tuna sandwich with mayo fluctuate based on tuna packed in water versus oil, regular versus light mayonnaise, and bread choice. This guide breaks down each component's contribution and offers healthier alternatives.

Key Points

Ingredient Choice Matters: The type of tuna (water vs. oil-packed), amount of mayonnaise (regular vs. light), and bread selection (white vs. whole-wheat) are the biggest factors affecting calorie count.
Calorie Range: A typical homemade tuna salad sandwich with regular mayonnaise can range from 350–450 calories, while store-bought or larger versions can be much higher.
Smart Swaps for Lower Calories: To reduce calories, use water-packed tuna, light mayonnaise or Greek yogurt, and whole-grain bread.
Protein and Omega-3s: Tuna is an excellent source of lean protein and heart-healthy omega-3 fatty acids, offering significant nutritional benefits.
Consider Mercury Content: Be mindful of mercury levels, especially with albacore tuna. Light skipjack tuna is a lower-mercury option.
Add Volume with Veggies: Adding chopped celery, onion, or serving the salad in a lettuce wrap or pita can increase fiber and volume with minimal added calories.

The Calorie Breakdown of a Tuna Sandwich with Mayonnaise

Understanding the calorie count of a tuna sandwich starts with its core components: the tuna itself, the mayonnaise, and the bread. As a standard example, a homemade tuna salad sandwich with typical amounts of regular mayonnaise and white bread often contains around 350 to 450 calories, but store-bought versions or oversized servings can exceed 600 calories. A more moderate recipe using water-packed tuna and whole-wheat bread might be closer to 235 to 330 calories.

The Mayonnaise Factor

Mayonnaise is the most calorically dense ingredient in a standard tuna sandwich. One single tablespoon of regular mayonnaise typically contains around 90 to 95 calories due to its high oil content. It's easy to use more than a single tablespoon when mixing tuna salad, so this number can add up quickly. Opting for a reduced-fat or light mayonnaise can dramatically lower the calorie count, with versions providing as little as 35–50 calories per tablespoon. Additionally, other popular creamy binders like avocado oil-based mayo or Greek yogurt can provide similar creaminess with a different nutrient profile and potentially fewer calories.

The Tuna Difference: Water-Packed vs. Oil-Packed

For the tuna itself, the choice between packing liquids is a critical factor for calorie and fat content. A standard 5-ounce can of tuna packed in water contains approximately 120 calories, making it a lean protein source. In contrast, the same size can of tuna packed in oil has a significantly higher calorie count, around 280 calories, due to the added fat. For those aiming to reduce calorie and fat intake, choosing water-packed tuna is a simple and effective strategy.

Bread Choices and Their Impact

The bread forms the foundation of the sandwich, and its type affects the overall nutritional value. For a typical sandwich using two slices, the caloric impact can vary:

White bread: A single slice contains about 65–75 calories.
Whole-wheat bread: One slice is slightly higher, at around 82–92 calories, but offers more fiber and nutrients.
Other options: Rye, sourdough, or even pita pockets and lettuce wraps can offer different flavors and nutritional profiles.

Customizing Your Sandwich for a Healthier Diet

Making simple swaps can transform a high-calorie tuna sandwich into a more nutrient-dense, diet-friendly meal.

Use Greek yogurt instead of mayonnaise: Plain Greek yogurt provides a creamy texture with a significant protein boost and far fewer calories and fat.
Add more vegetables: Incorporating chopped celery, onions, bell peppers, or adding lettuce and tomato to the sandwich increases volume and fiber without adding many calories.
Switch to water-packed tuna: As mentioned, this is a straightforward way to reduce fat and calories from the get-go.
Choose whole-grain bread: Whole-wheat or other whole-grain breads offer more fiber, which can promote fullness and digestive health.
Try alternative bases: For a low-carb option, consider serving the tuna salad in a lettuce wrap or bell pepper boat instead of bread.

Comparison of Tuna Sandwich Variations


Sandwich Type	Tuna (5 oz can)	Mayonnaise	Bread (2 slices)	Approximate Calories	Macronutrient Profile
Standard	Oil-packed (~280 kcal)	2 Tbsp regular (~190 kcal)	White (~150 kcal)	620 kcal	High fat, moderate carb
Healthier Choice	Water-packed (~120 kcal)	2 Tbsp light (~80 kcal)	Whole-wheat (~180 kcal)	380 kcal	Moderate fat, high protein
Mayo-Free	Water-packed (~120 kcal)	2 Tbsp Greek yogurt (~35 kcal)	Whole-wheat (~180 kcal)	335 kcal	High protein, low fat

Nutritional Benefits Beyond Calories

Beyond the calorie count, a tuna sandwich, particularly a healthier version, offers several key nutritional benefits. Tuna is an excellent source of high-quality protein, which is essential for building and repairing tissues. It is also rich in omega-3 fatty acids, which are beneficial for heart health and reducing inflammation. Tuna provides important vitamins and minerals, including B vitamins (especially B6 and B12), selenium, and phosphorus. These nutrients are vital for energy production, immune function, and bone health.

Considerations: Mercury in Tuna

It's also important to be mindful of mercury levels in tuna. Larger tuna species, like albacore (white tuna), tend to accumulate more mercury than smaller species like skipjack (light tuna). The FDA and EPA provide guidelines to limit tuna intake, especially for pregnant women, nursing mothers, and young children. For most healthy adults, consuming canned light tuna in moderation is generally not a concern. To minimize mercury exposure, you can opt for canned light skipjack tuna, which is considered a 'best choice'.

Conclusion

The calorie count of a tuna sandwich with mayonnaise is not a fixed number but a range that depends heavily on your ingredient choices. While a traditional version can be high in calories and fat, simple substitutions like using water-packed tuna, light mayonnaise or Greek yogurt, and whole-wheat bread can significantly lower the calorie count while maintaining a delicious and protein-rich meal. By being mindful of your ingredients and portion sizes, you can easily control the nutritional profile of this classic favorite.

For more healthy eating ideas, the Mayo Clinic offers a collection of recipes and nutrition facts.

Frequently Asked Questions

A 5-ounce can of tuna in water has about 120 calories, whereas the same size can of tuna in oil has approximately 280 calories, making the water-packed option a lower-calorie choice.

One tablespoon of regular mayonnaise typically contains between 90 and 95 calories. For a lower-calorie alternative, light mayonnaise provides 35–50 calories per tablespoon.

Yes, using Greek yogurt is a healthier alternative. It significantly lowers the fat and calorie content while increasing the protein, making the sandwich more filling and nutrient-dense.

Yes, the type of bread affects the calorie count. Two slices of white bread add about 130–150 calories, while two slices of whole-wheat bread can add around 160–180 calories, along with more fiber.

To reduce calories, you can switch from oil-packed to water-packed tuna, use light mayonnaise or Greek yogurt, choose a lower-calorie bread or a lettuce wrap, and add plenty of fresh vegetables for volume and nutrients.

While tuna contains mercury, the risk depends on the type and amount consumed. Canned light skipjack tuna has lower mercury levels and is generally safer for regular consumption, following FDA guidelines.

You can replace mayonnaise with plain Greek yogurt, avocado, hummus, or a simple olive oil and lemon juice dressing. Adding Dijon mustard and seasonings also boosts flavor without many added calories.