The protein content of a Joe and the Juice Tunacado is a frequently searched topic, and the answer can vary depending on where the sandwich is purchased. While nutritional facts on official international sites might differ slightly from U.S. or app-based data, most sources indicate a consistent range. Understanding these variations is key to accurately tracking your macronutrient intake.
Official Protein Breakdown
Several sources provide a clear picture of the Tunacado's nutritional content, with slight differences appearing in protein figures. The Icelandic Joe & the Juice website lists the Tunacado with 20 grams of protein, while U.S.-focused nutritional databases like Nutritionix and Eat This Much typically report 17 grams. These small variations are likely due to regional recipe adjustments, differences in ingredient suppliers, or slightly different portioning techniques. For the most accurate and up-to-date information, checking the official nutritional guide on your local Joe & the Juice website or app is always the best approach.
What’s in a Tunacado?
The classic Tunacado sandwich is a combination of fresh ingredients, which include:
- Tuna Mousse: A creamy blend of tuna and mayonnaise, serving as the primary protein source.
- Avocado: Adds healthy fats and a creamy texture.
- Tomato: Provides flavor and moisture.
- Pesto: Offers a savory, herby flavor profile.
- Crispy Rye Bread: The thin, toasted bread that holds the sandwich together.
Comprehensive Tunacado Nutrition Facts
To give you a complete overview, here is a breakdown of the Tunacado's nutritional values, based on averages from recent data sources.
| Nutrient | Approximate Value (US) | Approximate Value (Iceland) |
|---|---|---|
| Calories | 500 kcal | 575 kcal |
| Protein | 17g | 20g |
| Fat | 26g | 35g |
| Saturated Fat | 4g | 5g |
| Carbohydrates | 45g | 44g |
| Sugar | 4g | 3g |
| Sodium | 730-1230mg | 616mg |
How Tunacado Compares to Other Protein Options
While the Tunacado offers a solid 17-20 grams of protein, it's not the highest-protein sandwich on the Joe & the Juice menu. For example, The Steak sandwich is advertised as having over 30 grams of protein, making it a better choice for those prioritizing muscle-building macros. The Tunacado remains a popular choice for its flavor profile and more balanced macro split. For a protein comparison, consider how the Tunacado stacks up against some of Joe & the Juice's other items.
- The Tunacado Sandwich: 17-20g protein, ~500 calories. A flavorful and balanced option.
- The Steak Sandwich: 30+g protein, ~561 calories. The highest protein savory option.
- Joes Club Sandwich: ~15g protein, ~460 calories. A solid, classic choice with slightly less protein.
How to Maximize Protein with Your Tunacado Order
If you want to boost the protein content of your Tunacado-based meal, you have several options available at Joe & the Juice.
- Add a Protein Shake: Pair your sandwich with one of Joe & the Juice's protein shakes, such as the Power Shake (Strawberry, Banana, Vanilla milk) or the Re-Build 2.0 (Raw cacao, Banana, Avocado, Protein, Almond-choco drink). Many shakes contain 15-27 grams of protein, adding a significant amount to your total intake.
- Order Extra Tuna: While not an official option on the menu, politely asking for extra tuna mousse might be an option at some locations, though it will come at an extra cost and increase overall calories and fat.
- Choose a Side with Protein: Opt for a protein-rich side, like some locations offer protein balls or snacks that can add a few extra grams.
- Stick to a Protein-Rich Juice: While not adding significant protein, choosing a juice lower in sugar and carbs can help balance your macros if protein is your focus.
Ultimately, how much protein is in a Joe and the Juice Tunacado depends on the specific location, but you can confidently expect a protein content between 17 and 20 grams. For anyone closely monitoring their macros, it's a good practice to check the local menu for the most precise figures. Regardless, it remains a delicious and relatively balanced choice for a quick lunch or dinner, especially when paired strategically with other menu items to meet your nutritional goals.
For more information on the sandwiches and juices, you can visit the Joe & the Juice official website.
Conclusion
For those seeking a satisfying protein boost, the Tunacado sandwich offers a respectable 17-20 grams of protein, a figure that is generally consistent across most official nutritional guides. However, it’s worth noting the sandwich also carries a high fat and calorie count, with some regional variations in sodium content. For a higher protein intake, other menu items like The Steak offer a better ratio, but for a balanced, flavorful meal, the Tunacado is a reliable and popular choice.
