Tuna Sandwich vs Ham Sandwich: Calories and Nutrition Compared (2026)
Tuna and ham sandwiches are compared for nutrition.
The tuna sandwich has 244 calories and 10.6 g of protein, while the ham sandwich has 210 calories and 14.6 g of protein. The ham sandwich is lower in calories and higher in protein.
Tuna sandwiches and ham sandwiches are popular choices for quick meals. This comparison examines their nutritional content per 100 grams to help you make informed dietary decisions.
What Is the Difference Between Tuna Sandwich and Ham Sandwich?
A tuna sandwich typically consists of canned tuna mixed with mayonnaise and other ingredients, served between slices of bread. It is a common lunch option known for its protein content. A ham sandwich is made with slices of ham placed between two pieces of bread, often accompanied by condiments and vegetables. It is a widely enjoyed sandwich variety.
Tuna Sandwich vs Ham Sandwich: Nutrition Side by Side
Below is a side-by-side comparison of the nutritional values of tuna and ham sandwiches.
| Nutrient (per 100 g) | Tuna sandwich | Ham and cheese sandwich |
|---|---|---|
| Calories | 244 kcal | 210 kcal |
| Protein | 10.6 g | 14.6 g |
| Carbs | 17.0 g | 19.7 g |
| Sugar | 2.6 g | 2.5 g |
| Fat | 14.8 g | 8.1 g |
| Fiber | 1.3 g | 0.9 g |
| Sodium | 564 mg | 744 mg |
Which Is Better, Tuna Sandwich or Ham Sandwich?
For weight loss: The ham sandwich has 210 calories, which is 34 calories fewer than the tuna sandwich at 244 calories.
For muscle and protein: The ham sandwich contains 14.6 g of protein, which is higher than the tuna sandwich's 10.6 g.
For low-carb or low-sugar: The tuna sandwich has 17.0 g of carbs and 2.6 g of sugar, while the ham sandwich has 19.7 g of carbs and 2.5 g of sugar.
How to Track Tuna sandwich and Ham sandwich Accurately
Portion sizes and macronutrient content can often be misjudged, impacting dietary choices. 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. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.
Frequently Asked Questions (FAQ)
Which sandwich has more protein?
The ham sandwich has 14.6 g of protein, while the tuna sandwich has 10.6 g.
Which sandwich has fewer calories?
The ham sandwich has 210 calories, while the tuna sandwich has 244 calories.
What is the fat content in each sandwich?
The tuna sandwich contains 14.8 g of fat, while the ham sandwich has 8.1 g.
How much sodium is in each sandwich?
The tuna sandwich has 564 mg of sodium, whereas the ham sandwich has 744 mg.
What are the carbohydrate values for both sandwiches?
The tuna sandwich has 17.0 g of carbs, while the ham sandwich has 19.7 g.
What is the sugar content in each sandwich?
The tuna sandwich has 2.6 g of sugar, and the ham sandwich has 2.5 g.
Key Takeaways
- Tuna sandwich: 244 calories, 10.6 g protein.
- Ham sandwich: 210 calories, 14.6 g protein.
- Tuna sandwich: 17.0 g carbs, 2.6 g sugar.
- Ham sandwich: 19.7 g carbs, 2.5 g sugar.
- Tuna sandwich: 14.8 g fat, 564 mg sodium.
- Ham sandwich: 8.1 g fat, 744 mg sodium.
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