A tuna sandwich can be part of the Mediterranean Diet for weight loss as long as certain ingredients are added. It helps you build a lean body and sleep better at night. This healthy snack regulates appetite with fewer than 350 calories, as it has up to 28 grams of protein and 4 grams of fiber!
Can I eat Tuna in the Mediterranean Diet?
Yes, tuna is a great choice for the Mediterranean diet. It’s a lean source of protein, rich in omega-3 fatty acids, which are essential for heart health. Tuna is commonly eaten in Mediterranean countries, and it can certainly be included as part of a healthy, balanced Mediterranean diet.
Tuna Sandwich in the Mediterranean Diet
A tuna sandwich can be a healthy option, but it’s important to use Mediterranean-friendly ingredients to keep it nutritious and aligned with the diet’s principles, especially for health and weight loss.
Here’s how to make a Mediterranean-style tuna sandwich:
- Whole grain bread or whole wheat pita: These provide fiber and nutrients.
- Olive oil or Greek yogurt instead of mayonnaise: For healthier fats or a lighter option.
- Fresh vegetables like lettuce, tomatoes, cucumbers, and red onion: Adds fiber and antioxidants.
- Fresh herbs like basil, oregano, or parsley: Adds flavor and enhances nutrition.
- Lemon juice: Adds brightness and flavor without extra calories.
- Olives or capers: For a Mediterranean flavor and healthy fats.
- Canned tuna in olive oil or water: Choose high-quality tuna packed in water or olive oil. [BUY HERE]
By focusing on fresh, whole ingredients, this type of tuna sandwich fits perfectly into the Mediterranean diet and supports weight loss.
Is Tuna found in the Mediterranean Sea?
Actually, tuna is found in the Mediterranean Sea. The Atlantic bluefin tuna (Thunnus thynnus) is one of the most famous species that inhabits the Mediterranean. This species has been highly prized for centuries by Mediterranean cultures for its size and taste.
Ancient civilizations like the Romans and Greeks fished for tuna and it has played an important role in their diets.
However, modern commercial fishing of bluefin tuna has led to overfishing, and there are now regulations in place to protect the species.
Other types of tuna, like albacore and skipjack, are more commonly found in the Atlantic and Pacific Oceans, but bluefin tuna is still very much a part of Mediterranean marine life and has been traditionally consumed in the region.
So, while tuna is part of Mediterranean cuisine, due to sustainability concerns, it’s important to source it responsibly, often choosing tuna that is sustainably caught or opting for other types of locally available fish.
Similar Foods in Ancient Mediterranean Civilizations
While a tuna sandwich in its modern form didn’t exist, the ancient Romans, Greeks, and Egyptians enjoyed fish, including tuna. They consumed fish both fresh and preserved through methods like drying or salting, similar to how we use canned tuna today. Some examples of traditional fish-based dishes:
- Ancient Greeks and Romans ate grilled or boiled fish, often seasoned with herbs, olive oil, and vinegar.
- Garum, a fermented fish sauce, was popular in Roman cuisine.
- The ancient Egyptians also enjoyed fish from the Nile, often drying or salting it for preservation.
Other Similar Traditional Dishes:
- Greek grilled fish: Fish seasoned with olive oil, lemon, and herbs like oregano, then grilled.
- Roman fish stew (Brodetto): A dish made with a variety of fish, tomatoes, and vegetables.
- Egyptian salted fish (Feseekh): A traditional preserved fish dish, eaten during celebrations.
These ancient diets emphasized whole, fresh foods, much like the modern Mediterranean diet does today.
Tuna sandwich keeps you full for Hours
Tuna sandwich is good for weight loss because it promotes satiety. It’s high in protein and has decent amounts of fiber. Foods high in protein, fiber, and water have the highest satiety index.[1]
Protein
A tuna sandwich with mayo and egg has approximately 28 grams of protein! It’s a great snack to meet our daily protein needs. Tuna provides almost 60% of the protein content of a tuna sandwich.
Egg significantly contributes to the daily protein intake as well. Even bread has decent amounts of protein! A whole egg and bread provide about 20% each of the protein of a tuna sandwich.
A healthy diet high in protein is beneficial for weight loss because protein:[2]
- promotes satiety.
- has a high thermic effect. About of 30% of calories of protein are burned during digestion.
- protects lean body mass. When we lose weight, we lose fat and muscle mass. High protein intake minimizes muscle mass loss. Increased muscle mass has been associated with high basal metabolism.
Fiber
Furthermore, tuna sandwich has a high satiating effect because it has some fiber. It provides about 5% of the recommended daily intake.
Diets high in fiber decrease the risk of obesity. Fiber keeps us full for hours. It delays digestions and regulates postprandial glucose responses.
Almost all fiber comes from bread. You could substantially increase the fiber content of any sandwich by eating whole grain bread. For instance, whole grain bread has 3 times more fiber than white bread. A tuna sandwich with whole wheat bread provides about 14% of the Daily Value of fiber!
Lettuce is also a great source of fiber. But, we eat tiny portion sizes in a tuna sandwich. So, it doesn’t contribute to the total fiber content.
Calories
Most noteworthy, a tuna sandwich with light mayonnaise and an egg is good for weight loss because it has fewer than 350 calories.
Don’t eat regular mayo or any other fattening dressing if you want to lose weight. Full-fat mayo has too many calories. Instead, you can sparingly enjoy light mayo or homemade mayonnaise made of ingredients that suit the Mediterranean Diet plan.
| calories | protein (grams) | fat (grams) | carbs (grams) | fiber (grams) | |
| total | 327 | 28 | 11 | 29 | 1.3 |
| bread | 150 | 5.2 | 2 | 27 | 1.25 |
| tuna | 72 | 16 | 0.8 | 0 | 0 |
| mayonnaise, light | 36 | 0 | 3.3 | 1.4 | 0 |
| egg | 72 | 6.2 | 5 | 0.5 | 0 |
| lettuce | 1.1 | 0.1 | 0 | 0.2 | 0.1 |
A typical 100g serving of canned tuna in water provides around 25g of protein and only 100-150 calories, making it great for calorie control while maintaining muscle mass.
Omega-3s
Tuna as well as other fish are key sources of omega-3s in the Mediterranean Diet.
Omega-3s can increase the activity of enzymes that break down fat and reduce the production of enzymes that store fat.
They also help decrease inflammation, which is often linked to weight gain and obesity. Chronic inflammation can impair metabolism and lead to weight gain. Omega-3s can help regulate blood sugar levels, making it easier to manage weight, particularly in people with insulin resistance or type 2 diabetes.
Additionally, omega-3s lower triglycerides, reduce blood pressure and protect against heart disease, which is essential for overall well-being.
Tuna sandwich burns belly fat
A tuna sandwich supports weight loss because it has a great nutritional value. Besides, protein, it’s packed with vitamins and minerals that involved in fat metabolism and help maintain a lean body.
Selenium
First, tuna sandwich is beneficial for weight loss because it’s particularly rich in selenium. Just a tuna sandwich provides more selenium than the recommended daily intake! In fact, tuna is among the richest foods in selenium! Obese people have an increased risk of selenium deficiency. Selenium supports weight loss.
Phosphorus
Also, a tuna sandwich helps us meet our daily needs of phosphorus. It provides 39% of the Daily Value. Tuna, bread, and egg are high in phosphorus. Eating many foods high in phosphorus may decrease body weight, waist circumference, and body mass index. On the other hand, low phosphorus levels have been associated with increased body weight!
Choline
Moreover, a tuna sandwich provides about 26% of the recommended daily intake of choline. Choline supports weight loss and helps burn belly fat. Also, it keeps us full for a long time.[4]
Iron
Tuna sandwich with mayo and an egg is also high in iron. It provides 23% of the DV. Tuna and many other fish are good dietary sources of iron! You could add avocado to your favorite sandwich or toast. It’s also high in iron.
Obese people have increased risk of iron deficiency. Low levels of iron have been associated with inactivity and fatigue, which further lead to obesity.[5]
Folate
Tuna sandwich provides 20% of the Daily Value of folate. Folate supports weight loss.
Calcium
Moreover, a tuna sandwich provides about 16% of the recommended daily intake of calcium. Bread is the main source of calcium. Tuna, mayo, and egg have significantly less calcium. Actually, there are many plant-based foods high in calcium.
Calcium have beneficial effects on reducing belly fat and helping maintain a lean body.[6]
A tuna sandwich is an excellent natural source of many other vitamins and minerals that play a key role in energy metabolism, such as magnesium, potassium, zinc, copper, and vitamin E.
Can Tuna Sandwich make me Fat?
However, too much of a tuna sandwich can make you gain weight. You should be very cautious with portion sizes. We shouldn’t consume more calories than we burn. Hence, we should eat reasonable amounts of tuna sandwich as part of a healthy, well-balanced diet for weight loss.
Also, you should only eat tuna canned in water. Tuna canned in oil has twice the calories than tuna canned in water! Actually, vegetable oils are among the most calorie-dense foods, as they’re almost 100% fat.
Most noteworthy, you should eat regular mayo if you want to lose weight. Full-fat mayo can make us fat, as it has about 100 calories per tbsp!
Furthermore, it’s healthier to eat whole wheat bread instead of white bread. Actually, 1–2 slices of bread a day are beneficial for weight loss. Not only does white bread have less fiber than whole grain bread, but also it may have added sugar. It spikes blood sugar levels. Nor does it regulate hunger. Hence, it isn’t suitable for a hypocaloric diet for weight loss.
Can I eat a Tuna Sandwich every day?
We can eat tuna regularly as a healthy snack. But, it’s better to avoid its daily consumption. Tuna may be contaminated by heavy metals, such as lead, cadmium and mercury. Mercury, in particular, represents a serious toxicological issue. High concentrations of all metals may cause adverse effects.[7,8]
How many tuna sandwiches can I eat a day?
You should consume only one tuna sandwich per day if you want to lose weight. More can make you fat. Two tuna sandwiches have at least 700 calories. Only athletes and active people can eat them without gaining weight.
What’s the best time to eat a tuna sandwich for weight loss?
As a Snack
The best time of the day to eat a tuna sandwich for weight loss is between meals as a healthy snack. We can eat it on an empty stomach. Protein and fiber controls glucose responses. Tuna sandwich with light mayo and whole wheat bread is a healthy snack for weight loss. It won’t spike blood sugar levels, while it keeps you full until the next meal.
After Exercise
Above all, a tuna sandwich is a great post-workout snack because it’s particularly high in protein. A typical tuna sandwich has between 20 and 30 grams of protein.
Iron
Furthermore, athletes should eat a tuna sandwich after a workout because it’s an excellent dietary source of iron. Tuna is one of the richest fish in iron. Bread contains decent amounts of iron as well. A typical tuna sandwich has about 3.5 mg of iron. This is 19% of the Daily Value. You could prepare your tuna sandwich with egg, avocado, or seeds to skyrocket your iron intake. A tuna sandwich can provide more iron than 30% DV.
Athletes should consume lots of foods high in iron, as they have an increased risk of iron deficiency. Especially women. Low levels of iron can have detrimental effects on athletic performance, as it’s involved in oxygen transport and energy metabolism.
Zinc
Eating a tuna sandwich after exhaustive exercise can replenish zinc. It provides about 1.44 mg of zinc, which is 13% of the Daily Value. Zinc is an essential mineral for muscle growth. In fact, one in every ten human proteins is a zinc protein. Also, zinc is involved in energy metabolism, immunity, and antioxidative processes of the body. Exercise-induced oxidative stress may cause zinc deficiency, which can have detrimental effects on sport performance![9]
Vitamin B12
Normal levels of vitamin B12 are crucial for athletes. Vitamin B12 deficiency may cause muscle pain, weakness, or fatigue.
As there aren’t many foods high in vitamin B12 and athletes have increased vitamin B12 requirements, low concentrations of vitamin B12 are pretty common. Tuna has about 2.5 mcg of vitamin B12 per 100g. A tuna sandwich provides about 90% of the recommended daily intake!
Tuna is one of the richest foods in vitamin B12. In fact, many fish are great dietary sources of vitamin B12.
Vitamin D
A high percentage of athletes as well as the general population are deficient in vitamin D. There aren’t many foods with vitamin D. Only fish and eggs are good dietary sources of vitamin D. So, many people get vitamin D from sun exposure, supplements, or fortified foods.
A tuna sandwich provides about 7% of the recommended daily intake.
Among other benefits, vitamin D may prevent injuries, promote injury recovery, reduce the risk of infections, improve athletic performance, enhance muscle growth, and many more! There is no wonder why athletes have increased vitamin D requirements.[10]
Selenium
Chronic high-intensity and high-volume training may deplete selenium from the muscles, leading to exercise-induced oxidative stress.
Selenium has potent antioxidant and anti-inflammatory properties. Above all, it’s involved in the synthesis of one of the most powerful antioxidants in the body; the enzyme glutathione peroxidase that fights free radicals.[11]
A tuna sandwich has approximately 71 mcg of selenium or 130% of the Daily Value!
At Dinner
Also, you could eat a tuna salad or sandwich at dinner. It supports restful sleep. Diets higher in protein have been linked to better sleep quality.[12]
One key amino acid of tuna is tryptophan. This essential amino acid is involved in the synthesis of sleep hormones. Tryptophan may improve Stage IV sleep, sleep onset latency, and obstructive sleep apnea! Tuna contains about 320 mg of tryptophan per 100g, more than the recommended daily intake![13]
Tryptophan is converted into serotonin and niacin by the body, which are necessary compounds for a restful night’s sleep. Serotonin is an important neurotransmitter that is involved in sleep preparation, triggering, and maintenance.[14]
Moreover, tuna sandwich is packed with many compounds that support a good night’s sleep:
- Niacin: A typical 3-oz serving provides more than half of the recommended daily intake. Niacin may play a role in controlling sleep quality and onset. In fact, niacin supplements are often advertised as sleep aids.[15]
- Vitamin B6 may help reduce night awakenings and daytime sleepiness. Also, it may improve sleep onset latency and total sleep duration. Among others, vitamin B6 has beneficial effects on sleep because it’s involved in the synthesis of serotonin as well as melatonin!
- Vitamin B12 deficiency is pretty common worldwide. It has been associated with poor sleep quality. Vitamin B12 is also necessary for melatonin and serotonin synthesis!
- Vitamin D deficiency has been closely associated with daytime sleepiness and shorter sleep time.[16]
- Omega-3s have been significantly associated with better sleep in adults. They may improve certain aspects of sleep health.[17]
Although tuna supports a good night’s sleep, we should avoid consuming tuna or any other food right before time. Mealtime plays a key role in sleep. Eating right before bedtime is a risk factor for nocturnal awakenings and disrupted sleep. It’s highly recommended to have dinner at least a couple of hours before bed.[18]
Which is healthier? A tuna or a turkey sandwich?
Both tuna and turkey sandwiches are considered healthy snacks. Both are high in fiber and protein. We can eat both as part of a healthy, well-balanced, hypocaloric diet for weight loss.
But, shouldn’t eat tuna daily, as it may be contaminated with heavy metals.
On the other hand, we shouldn’t consume turkey sandwich daily because it has some saturated fat and cholesterol. It’s among the meats with the lowest amount of saturated fat or cholesterol, though.
Tuna has negligible amounts of saturated fat and cholesterol.
The American Heart Association recommends consuming no more than 13 grams of saturated fat a day. Higher doses may raise the levels of LDL cholesterol in the blood, increasing the risk of heart disease and stroke.[9]