Tuna Sandwich vs Chicken Wrap: Calories and Nutrition Compared (2026)
This comparison highlights the nutritional differences between a tuna sandwich and a chicken wrap.
The tuna sandwich has 10.6 g of protein and 244 calories, while the chicken wrap contains 11.5 g of protein and 275 calories.
Tuna sandwiches and chicken wraps are popular meal choices, each offering distinct nutritional profiles. This comparison will help you understand their calorie and nutrient differences.
What Is the Difference Between Tuna Sandwich and Chicken Wrap?
A tuna sandwich typically consists of tuna mixed with mayonnaise or other ingredients, served between slices of bread. It is a convenient and protein-rich meal option. A chicken wrap is a tortilla filled with cooked chicken and various toppings, often including vegetables and sauces. It is a versatile and portable meal choice.
Tuna Sandwich vs Chicken Wrap: Nutrition Side by Side
Below is a side-by-side comparison of the nutritional values of a tuna sandwich and a chicken wrap.
| Nutrient (per 100 g) | Tuna sandwich | Chicken wrap |
|---|---|---|
| Calories | 244 kcal | 275 kcal |
| Protein | 10.6 g | 11.5 g |
| Carbs | 17.0 g | 23.2 g |
| Sugar | 2.6 g | 2.5 g |
| Fat | 14.8 g | 15.1 g |
| Fiber | 1.3 g | 1.3 g |
| Sodium | 564 mg | 607 mg |
Which Is Better, Tuna Sandwich or Chicken Wrap?
For weight loss: The tuna sandwich has 244 calories, while the chicken wrap has 275 calories, making the tuna sandwich a lower-calorie option.
For muscle and protein: The chicken wrap has 11.5 g of protein, compared to the tuna sandwich's 10.6 g, making it a better choice for protein intake.
For low-carb or low-sugar: The tuna sandwich has 17.0 g of carbs and 2.6 g of sugar, while the chicken wrap has 23.2 g of carbs and 2.5 g of sugar, indicating the tuna sandwich is lower in carbs.
How to Track Tuna sandwich and Chicken wrap Accurately
Portion sizes and macronutrient content can often be misjudged, leading to unintended calorie intake. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.
How We Compiled These Numbers
The numbers provided are rounded reference values for educational use and should not be considered medical advice. This comparison is based on per-100g measurements. Values are per 100 g from USDA FoodData Central.
Frequently Asked Questions (FAQ)
Which has more protein?
The chicken wrap contains 11.5 g of protein, while the tuna sandwich contains 10.6 g of protein.
Which has fewer calories?
The tuna sandwich has 244 calories, whereas the chicken wrap has 275 calories.
What are the carbohydrate contents?
The tuna sandwich has 17.0 g of carbs, and the chicken wrap has 23.2 g of carbs.
How much fat is in each option?
The tuna sandwich contains 14.8 g of fat, while the chicken wrap has 15.1 g of fat.
What is the sugar content in each?
The tuna sandwich has 2.6 g of sugar, and the chicken wrap has 2.5 g of sugar.
What is the sodium level in both?
The tuna sandwich has 564 mg of sodium, whereas the chicken wrap has 607 mg of sodium.
Key Takeaways
- Tuna sandwich: 244 calories, 10.6 g protein, 17.0 g carbs.
- Chicken wrap: 275 calories, 11.5 g protein, 23.2 g carbs.
- Tuna sandwich has 14.8 g fat, chicken wrap has 15.1 g fat.
- Tuna sandwich has 2.6 g sugar, chicken wrap has 2.5 g sugar.
- Tuna sandwich has 564 mg sodium, chicken wrap has 607 mg sodium.
- Both options contain 1.3 g of fiber.
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