How many calories are in Tuna, Olives and Tomato Sandwich?
Tuna, Olives and Tomato Sandwich has about 309 calories per serving based on the current ingredient list and serving size on this page.
InternationalBreakfastHigh ProteinQuick Meals30 Minute MealsFat Loss FriendlyPost-Workout Meals
Tuna, Olives and Tomato Sandwich
Tuna, Olives and Tomato Sandwich is a Breakfast international recipe with 309 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
309 kcal
Total Time
10 min
Servings
1
Protein
25.5 g
About This Recipe
The story behind Tuna, Olives and Tomato Sandwich
Tuna, Olives and Tomato Sandwich is a breakfast recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around whole wheat bread, tomato, and olives.
Like most enduring breakfast recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 1 serving and lands at roughly 309 calories each, so you can see exactly how it fits your day before you start cooking.
Plan for about 10 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Tuna, Olives and Tomato Sandwich worth coming back to.
Ingredients
- Whole Wheat Bread2 slice (80 g)
- Tomato2 slice (20 g)
- Olives4 count (20 g)
- Lemon Juice1 tablespoon (15 g)
- Canned Tuna in Water1/2 can (60 g)
Instructions
- 1
Step 1
Cut the tomato and the olives into small pieces.
- 2
Step 2
Drain the tuna and put it in a bowl.
- 3
Step 3
Add the tomato, the olives and the lemon juice. Mix.
- 4
Step 4
Prepare the sandwich by adding the previous mixture and cut in half. Serve.
Nutrition Snapshot
Macros and micros at a glance
53/ 100
Forkd Score · Moderate
This recipe scores well for protein density and fiber density relative to its per-serving calories.
Calories
309
Protein
25.5g
Carbs
37.5g
Fat
5.6g
Fiber
5.4g
Micronutrients
Unlock Micronutrients In The App
See vitamins and minerals in Forkd AI.
Download the app to check micronutrients while keeping your calories and macros in one place.
Download Forkd AI on the App StoreDiet and Allergen Guide
Vegetarian
No
Vegan
No
Gluten Free
No
Dairy Free
No
Allergens
FishTree NutGluten
Meal Prep and Storage
Make it easier to prep ahead
Tuna, Olives and Tomato Sandwich can be prepared ahead and refrigerated for a short breakfast prep window. Reheat gently or serve cold depending on the recipe style.
Frequently Asked Questions
Common questions about Tuna, Olives and Tomato Sandwich
How long does Tuna, Olives and Tomato Sandwich take to make?
Tuna, Olives and Tomato Sandwich takes about 10 minutes from start to finish. That is roughly about 10 minutes of prep. Actual times vary with your equipment and how much you prep in advance.
What ingredients can I substitute in Tuna, Olives and Tomato Sandwich?
Most ingredients in Tuna, Olives and Tomato Sandwich can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. For dietary needs you can swap Whole Wheat Bread for a gluten-free equivalent. Larger swaps will shift the calories and macros shown on this page.
How should I store leftover Tuna, Olives and Tomato Sandwich?
Tuna, Olives and Tomato Sandwich can be prepared ahead and refrigerated for a short breakfast prep window. Reheat gently or serve cold depending on the recipe style. Let it cool before sealing, and keep it refrigerated rather than at room temperature.
Can I freeze Tuna, Olives and Tomato Sandwich?
Yes, Tuna, Olives and Tomato Sandwich generally freezes well. Cool it completely, portion it into airtight freezer-safe containers, and freeze for up to 2 to 3 months. Thaw overnight in the fridge before reheating.
How do I reheat Tuna, Olives and Tomato Sandwich?
Reheat Tuna, Olives and Tomato Sandwich gently until it is piping hot throughout. The microwave is quickest for single portions, while the stovetop or oven keeps the texture closer to fresh. Add a splash of water or oil if it looks dry.
Can I scale Tuna, Olives and Tomato Sandwich up or down?
Yes. Tuna, Olives and Tomato Sandwich is written for 1 serving, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.
What pan or dish should I use for Tuna, Olives and Tomato Sandwich?
A nonstick skillet or a small baking dish handles Tuna, Olives and Tomato Sandwich well, depending on whether it is cooked on the stovetop or in the oven.
How do I know when Tuna, Olives and Tomato Sandwich is cooked properly?
Tuna, Olives and Tomato Sandwich is done when the ingredients are tender and heated through and the flavors have come together. Taste toward the end of cooking and adjust the seasoning before serving.
Is Tuna, Olives and Tomato Sandwich suitable for vegetarians?
No. Tuna, Olives and Tomato Sandwich is not vegetarian as written because it includes Canned Tuna in Water.
Is Tuna, Olives and Tomato Sandwich gluten-free?
Tuna, Olives and Tomato Sandwich is not reliably gluten-free as written because it includes Whole Wheat Bread. You can often adapt it with gluten-free swaps if needed.
Are there any allergen ingredients in Tuna, Olives and Tomato Sandwich?
Yes. This recipe includes Fish, Tree Nut, and Gluten. Always review ingredient labels if you are cooking for an allergy-sensitive household.
Can I make Tuna, Olives and Tomato Sandwich ahead of time?
Tuna, Olives and Tomato Sandwich can be prepared ahead and refrigerated for a short breakfast prep window. Reheat gently or serve cold depending on the recipe style.
How can I adjust Tuna, Olives and Tomato Sandwich for my calorie or macro goals?
Tuna, Olives and Tomato Sandwich already lands in a fairly high-protein range at about 25.5 grams per serving. To push it further, add a lean protein side or slightly increase the main protein portion.
Personalize This Recipe
Download Forkd and compare this recipe against your own calorie target.
See whether this meal fits your daily calories, protein goals, and broader nutrition plan after you create a profile in the app.
Scan to save Forkd on your phone.
Book a call with our teamFree 7-day access
Use the calorie calculatorRecipe Emails
Get recipe ideas and nutrition tips in your inbox.
If you liked Tuna, Olives and Tomato Sandwich, sign up for new recipe collections, calorie guides, and simple nutrition tips from Forkd.
Similar Recipes
More recipes like this one
InternationalBreakfast
Avocado Beet Hummus Toast
Avocado Beet Hummus Toast is a Breakfast international recipe from the Forkd database with calorie and macro details.
386 cal26.2 g protein15 min
InternationalBreakfast
Avocado Toast with Chicken Omelet
Avocado Toast with Chicken Omelet is a Breakfast international recipe from the Forkd database with calorie and macro details.
446 cal29.9 g protein15 min
InternationalBreakfast
Baked Potato and Scrambled Eggs Tacos
Baked Potato and Scrambled Eggs Tacos is a Breakfast international recipe from the Forkd database with calorie and macro details.
445 cal26.5 g protein20 min
InternationalBreakfast
Banana Protein Parfait
Banana Protein Parfait is a Breakfast international recipe from the Forkd database with calorie and macro details.
347 cal40.1 g protein10 min
InternationalBreakfast
Banana Protein Smoothie Bowl with Cereal
Banana Protein Smoothie Bowl with Cereal is a Breakfast international recipe from the Forkd database with calorie and macro details.
372 cal34.7 g protein5 min
InternationalBreakfast
Banana Protein Smoothie Bowl with Oats
Banana Protein Smoothie Bowl with Oats is a Breakfast international recipe from the Forkd database with calorie and macro details.
376 cal35.6 g protein5 min