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Nutritional Facts: Tuna, Arugula and Feta Sandwich and Salad

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  1/4 cup (54g)
olive oil
4 teaspoons (21g)
balsamic vinegar
12 ounces (341g)
light chunk tuna in water
4 ounces (120g)
feta
20 small (64g)
black olives
16 cups (320g)
arugula
4 medium (492g)
tomatoes
8 slices (224g)
whole grain bread
Total 1 serving
Alanine (g) 0.0 n/a 5.3 0.8 0.0 n/a 0.1 0.5 7 2
Alcohol (g) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Arginine (g) 0.0 n/a 5.2 0.6 0.0 n/a 0.1 n/a 6 1
Ash (g) 0.0 0.1 5.0 6.3 1.4 4.5 2.5 8.6 28 7
Aspartic acid (g) 0.0 n/a 8.9 0.9 0.1 n/a 0.7 0.7 11 3
Caffeine (mg) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 0.5 5.7 37.5 593.7 56.3 512.0 49.2 239.7 1,495 374
Calories 477.4 18.7 395.3 317.9 73.6 80.0 88.6 553.3 2,005 501
Calories (kj) 1,997.5 78.2 1,659.7 1,328.2 307.8 336.0 364.1 2,316.2 8,388 2,097
Carbohydrates (g) 0.0 3.6 0.0 4.9 4.0 11.7 19.1 92.5 136 34
Cholesterol (mg) 0.0 n/a 102.2 107.2 0.0 0.0 0.0 0.0 209 52
Copper (mg) 0.0 0.0 0.2 0.0 0.2 0.2 0.3 0.8 2 0
Cystine (g) 0.0 n/a 0.9 0.1 n/a n/a 0.0 0.3 1 0
Dietary Fiber (g) 0.0 n/a 0.0 0.0 2.0 5.1 5.9 15.2 28 7
Folate (mcg) 0.0 n/a 13.6 38.5 0.0 310.4 73.8 112.0 548 137
Folate, DFE (mcg) 0.0 n/a 13.6 38.5 0.0 310.4 73.8 112.0 548 137
Folate, food (mcg) 0.0 n/a 13.6 38.5 0.0 310.4 73.8 112.0 548 137
Folic acid (mcg) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Fructose n/a 1.6 n/a n/a n/a n/a 6.7 n/a 8 2
Galactose n/a 0.0 n/a n/a n/a n/a 0.0 n/a 0 0
Glucose (dextrose) n/a 1.6 n/a n/a n/a n/a 6.2 n/a 8 2
Glutamic acid (g) 0.0 n/a 13.0 2.9 0.1 n/a 2.1 4.2 22 6
Glycine (g) 0.0 n/a 4.2 0.1 0.0 n/a 0.1 0.5 5 1
Histidine (g) 0.0 n/a 2.6 0.5 0.0 n/a 0.1 0.3 3 1
Iron (mg) 0.3 0.2 5.2 0.8 2.1 4.7 1.3 5.4 20 5
Isoleucine (g) 0.0 n/a 4.0 1.0 0.0 n/a 0.1 0.5 6 1
Lactose n/a 0.0 n/a n/a n/a n/a 0.0 n/a 0 0
Leucine (g) 0.0 n/a 7.1 1.7 0.0 n/a 0.1 0.9 10 2
Lysine (g) 0.0 n/a 8.0 1.5 0.0 n/a 0.1 0.4 10 2
Magnesium (mg) 0.0 2.5 92.0 22.9 2.6 150.4 54.1 183.7 508 127
Maltose n/a 0.0 n/a n/a n/a n/a 0.0 n/a 0 0
Manganese (mg) 0.0 0.0 0.0 0.0 0.0 1.0 0.6 4.8 6 2
Methionine (g) 0.0 n/a 2.6 0.4 0.0 n/a 0.0 0.2 3 1
Monounsaturated Fat (g) 39.4 n/a 0.5 5.6 5.0 0.2 0.2 3.6 54 14
Niacin (mg) 0.0 n/a 45.3 1.2 0.0 1.0 2.9 10.6 61 15
Pantothenic acid (mg) 0.0 n/a 0.7 1.2 0.0 1.4 0.4 1.5 5 1
Phenylalanine (g) 0.0 n/a 3.4 0.8 0.0 n/a 0.1 0.6 5 1
Phosphorus (mg) 0.0 4.0 555.5 405.8 1.9 166.4 118.1 452.5 1,704 426
Phytosterols (mg) 119.3 n/a n/a n/a n/a n/a 34.4 n/a 154 38
Polyunsaturated Fat (g) 5.7 n/a 1.1 0.7 0.6 1.0 0.4 1.3 11 3
Potassium (mg) 0.5 23.7 807.7 74.7 5.1 1,180.8 1,166.0 555.5 3,814 954
Proline (g) 0.0 n/a 3.1 1.7 0.0 n/a 0.1 1.4 6 2
Protein (g) 0.0 0.1 86.9 17.1 0.5 8.3 4.3 29.0 146 37
Retinol (mcg) 0.0 n/a 57.9 150.5 0.0 0.0 0.0 0.0 208 52
Riboflavin (mg) 0.0 n/a 0.3 1.0 0.0 0.3 0.1 0.5 2 1
Saturated Fat (g) 7.5 0.0 0.8 18.0 0.9 0.3 0.1 1.7 29 7
Selenium (mcg) 0.0 n/a 274.0 18.1 0.6 1.0 0.0 90.3 384 96
Serine (g) 0.0 n/a 3.5 1.4 0.0 n/a 0.1 0.6 6 1
Sodium (mg) 1.1 4.9 1,151.9 1,343.8 470.4 86.4 24.6 1,057.3 4,140 1,035
Starch n/a n/a n/a n/a n/a n/a 0.0 n/a 0 0
Sucrose n/a 0.0 n/a n/a n/a n/a 0.0 n/a 0 0
Sugar (g) 0.0 3.2 0.0 4.9 0.0 6.6 12.9 12.5 40 10
Theobromine (mg) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 0.0 n/a 0.1 0.2 0.0 0.1 0.2 0.8 1 0
Threonine (g) 0.0 n/a 3.8 0.8 0.0 n/a 0.1 0.4 5 1
Tocopherol, alpha (mg) 7.7 n/a 1.1 0.2 1.1 1.4 2.7 1.2 15 4
Tocopherol, beta (mg) 0.1 n/a 0.0 n/a 0.0 n/a 0.0 n/a 0 0
Tocopherol, delta (mg) 0.0 n/a 0.0 n/a 0.0 n/a 0.0 n/a 0 0
Tocopherol, gamma (mg) 0.4 n/a 0.0 n/a 0.0 n/a 0.6 n/a 1 0
Total Fat (g) 54.0 0.0 2.8 25.6 6.8 2.1 1.0 7.5 100 25
TransFatty acids n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
Tryptophan (g) 0.0 n/a 1.0 0.2 n/a n/a 0.0 0.2 1 0
Tyrosine (g) 0.0 n/a 2.9 0.8 0.0 n/a 0.1 0.4 4 1
Valine (g) 0.0 n/a 4.5 1.3 0.0 n/a 0.1 0.6 6 2
Vitamin A, IU (IU) 0.0 0.0 194.3 508.2 257.9 7,593.6 4,098.4 6.7 12,659 3,165
Vitamin A, RAE (mcg) 0.0 0.0 57.9 150.5 12.8 380.8 206.6 0.0 809 202
Vitamin B-12 (mcg) 0.0 n/a 10.2 2.0 0.0 0.0 0.0 0.0 12 3
Vitamin B-6 (mg) 0.0 n/a 1.2 0.5 0.0 0.2 0.4 0.5 3 1
Vitamin C (mg) 0.0 0.0 0.0 0.0 0.6 48.0 67.4 0.0 116 29
Vitamin D (IU) 0.0 n/a 616.8 19.3 0.0 0.0 0.0 0.0 636 159
Water (g) 0.0 16.2 253.9 66.5 51.2 293.5 465.0 86.4 1,233 308
Zinc (mg) 0.0 0.0 2.6 3.5 0.1 1.5 0.8 4.0 13 3

Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.

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