Tuna on Multigrain

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(1 vote)
Tuna on Multigrain
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Health Score:
6,9 / 10
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
491
calories
Calories

Healthy, because

Even smarter

Nutritional values

Tuna is rich in lean protein as well as nutrients like iron for healthy blood and potassium for optimal fluid levels in the body.

If you like pickles, they add excellent freshness and crunch to this sandwich.

1 serving contains
(Percentage of daily recommendation)
Calorie491 kcal(23 %)
Protein35.71 g(36 %)
Fat12.91 g(11 %)
Carbohydrates58.61 g(39 %)
Sugar added0 g(0 %)
Roughage1.1 g(4 %)
Vitamin A126.7 mg(15,838 %)
Vitamin D1.66 μg(8 %)
Vitamin E0.46 mg(4 %)
Vitamin B₁0.13 mg(13 %)
Vitamin B₂0.14 mg(13 %)
Niacin19.81 mg(165 %)
Vitamin B₆0.84 mg(60 %)
Folate10.22 μg(3 %)
Pantothenic acid0.37 mg(6 %)
Biotin1.17 μg(3 %)
Vitamin B₁₂1.69 μg(56 %)
Vitamin C27.54 mg(29 %)
Potassium479.97 mg(12 %)
Calcium25.78 mg(3 %)
Magnesium36.54 mg(12 %)
Iron1.11 mg(7 %)
Iodine3.1 μg(2 %)
Zinc0.44 mg(6 %)
Saturated fatty acids4.63 g
Cholesterol50.26 mg

Ingredients

for
4
Ingredients
1 red pepper (seeds removed, finely chopped)
1 Red onion (peeled, finely chopped)
½ Lettuce (chopped)
2 cans Tuna (in its own juice, approx. 6 oz. each)
4 large Multi-grain roll
4 tablespoons low fat Mayonnaise
How healthy are the main ingredients?
TunaMayonnaise

Preparation steps

1.
Drain the tuna and roughly flake with a fork.
2.

Slice the rolls in half. Spread mayo on the bottom half and cover with lettuce, onion, tuna and paprika.

3.

Season with a little ground black pepper.

4.

Place the top half of the roll on the sandwich to serve. Garnish with parsley, if desired.