Jimmy John’s tuna sandwich is a popular menu item at the sandwich chain. With its simple combination of tuna salad and vegetables on bread, it may seem like a relatively healthy lunch option. However, there are some important factors to consider when evaluating the nutritional value of Jimmy John’s tuna sandwich.
Ingredients in Jimmy John’s Tuna Sandwich
According to the Jimmy John’s website, the tuna sandwich contains the following ingredients:
- Tuna salad – made with chunk light tuna, mayonnaise, pickle relish
- Lettuce
- Tomato
- Bread – choice of 7-grain wheat, white, or unwich lettuce wrap
The tuna salad is made in-house at Jimmy John’s locations and contains tuna, mayonnaise, and pickle relish. The type of tuna used is important for assessing the sandwich’s nutritional value.
Type of Tuna
Jimmy John’s uses chunk light tuna in their tuna salad. Here is how the different types of canned tuna compare:
- Chunk light tuna – Made from smaller tuna species like skipjack. Considered less nutritious than white or yellowfin tuna.
- Solid white tuna – Made from albacore tuna. Higher in omega-3s than chunk light.
- Chunk white tuna – Mixture of chunk light and white tuna.
Chunk light tuna is less expensive and has a milder flavor than white tuna. However, white tuna contains more beneficial omega-3 fatty acids. The American Heart Association recommends eating white tuna over light tuna for better nutrition.1
Mayonnaise-Based Tuna Salad
The tuna salad at Jimmy John’s contains mayonnaise as the primary ingredient after tuna. A quarter cup of regular mayonnaise adds nearly 200 calories and 22 grams of fat to the tuna salad.2 This makes the tuna salad higher in calories, fat, and cholesterol than versions made with lighter ingredients like yogurt or avocado.
However, Jimmy John’s also offers customers the option of having the tuna salad made with olive oil instead of mayonnaise. This helps reduce some of the fat and calories associated with regular mayonnaise.
Nutrition Information
According to the Jimmy John’s website, here are the basic nutrition facts for their 6-inch tuna sandwich on 7-grain wheat bread:3
| Calories | 380 |
|---|---|
| Total Fat | 12g |
| Saturated Fat | 2g |
| Sodium | 1280mg |
| Total Carbohydrates | 44g |
| Dietary Fiber | 4g |
| Protein | 22g |
The tuna sandwich provides a significant amount of protein from the tuna. However, it is also high in sodium at 1280mg. The American Heart Association recommends limiting sodium intake to <1500mg per day.4
Carbohydrates
At 44g of carbohydrates, the tuna sandwich also contains a high amount of carbs. This number decreases if ordering the sandwich as an unwich lettuce wrap rather than on bread. However, the lettuce wrap will still contain around 15g net carbs from the tuna salad itself.
Fats
With 12g of total fat per serving, the tuna sandwich gets a good portion of its calories and fat from the mayonnaise-based tuna salad. Ordering the tuna salad made with olive oil instead of regular mayonnaise can help reduce some of the fat and calories.
Specific Dietary Needs
Here is how the Jimmy John’s tuna sandwich may fit into some popular dietary lifestyles:
Keto/Low Carb Diet
On a ketogenic or very low carb diet, the tuna sandwich would typically not fit within the daily carb limits of around 20-50g net carbs per day. Ordering the sandwich as an unwich lettuce wrap would reduce the carbs. Also getting the tuna salad made with olive oil instead of mayonnaise could potentially fit it into a low carb meal plan.
Gluten-Free Diet
The tuna salad itself at Jimmy John’s is gluten-free. Ordering the sandwich as an unwich lettuce wrap instead of bread also makes it gluten-free. Jimmy John’s also offers gluten-free bread, so the tuna sandwich can be customized to be gluten-free.
Paleo Diet
The Paleo diet avoids grains, legumes, dairy, and processed foods. While the tuna salad could be considered Paleo, the sandwich bread would not be allowed. Ordering it as a lettuce wrap avoids the bread issue. But the mayonnaise would still be problematic since mayo is typically made with oils from legumes.
Vegetarian/Vegan Diet
Since the tuna sandwich contains fish, it would not be suitable for a vegetarian or vegan diet. Vegans also could not eat the mayonnaise-based tuna salad. Jimmy John’s does offer vegetarian and vegan sandwich options, but the tuna sandwich itself could not be made vegetarian or vegan.
Low Calorie Diet
At 380 calories for a 6-inch tuna sandwich, this option would be on the high side for those closely counting calories. Choosing the unwich lettuce wrap and olive oil tuna salad helps reduce the calorie count. But there are lower calorie sandwich options at Jimmy John’s using turkey, roast beef, or ham.
Healthier Options at Jimmy John’s
While the tuna sandwich is not the most diet-friendly choice at Jimmy John’s, there are some easy ways to make it healthier:
- Order it as an unwich lettuce wrap to reduce carbs and calories
- Request olive oil instead of mayo-based tuna salad
- Choose 7-grain wheat bread for more fiber and nutrients
- Load up on vegetables like lettuce, tomato, onion, pickles
- Opt for mustard instead of mayo for spread
- Select a smaller 4-inch sub
- Pair with a side salad instead of chips
Overall while tuna salad seems like a healthy choice, at Jimmy John’s the version made with mayonnaise drives up the total fat, calories, and sodium. The good news is that customizing your order at Jimmy John’s can help make the tuna sandwich significantly better for you.
Other Healthy Menu Options
Beyond tuna, here are some other healthy Jimmy John’s menu items to try:
- Turkey Tom – Turkey, avocado, sprouts, cucumber, lettuce, tomato
- Beach Club – Turkey, avocado, sprouts, cucumber, lettuce, tomato
- JJ Unwich – Any sandwich as a lower carb lettuce wrap
- Vito Unwich – Ham, capicola, provolone cheese, tomato, oil & vinegar
- 7-grain wheat or 9-grain bread – More fiber and nutrients than white bread
- Low-fat menu options – Roast beef, ham, turkey, tuna salad with olive oil
- Salads – Garden salad, Greek salad, JJ Gourmet veggie club
- Gluten-sensitive menu options – Lettuce wraps, gluten-free bread
Choosing whole, nutrient-dense ingredients like vegetables, lean protein, avocado, and sprouts is key for a more balanced Jimmy John’s meal. Customizing your sandwich or salad is the best approach for health.
Comparison to Other Sandwich Chains
Compared to other popular sandwich chains, how does Jimmy John’s fare health wise? Here is a quick comparison:
| Chain | Healthier Options | Less Healthy Options |
|---|---|---|
| Jimmy John’s | Turkey/veggie sandwiches, lettuce wraps, salad | Higher fat meats like salami, mayo-based spreads |
| Subway | Veggie subs, lower calorie meal options | High fat meats, cheese, sugary dressings |
| Jersey Mike’s | Sub in a Tub (lettuce wrap), turkey options | Higher calories subs, chips and cookies |
| Firehouse Subs | Customize with lots of veggies | High sodium, heavy protein portions |
| Potbelly | Chicken salad sandwich, turkey options | Meatball sub, cheese and mayo heavy options |
In general, all sub and sandwich chains offer healthier as well as more indulgent options. Taking advantage of customizations like extra veggies, mustard instead of mayo, easy on cheese, and oil-based dressings can help improve nutrition at any of these spots.
Is Tuna Salad Actually Healthy?
Tuna salad seems like it should be a healthier lunch choice. But does that depend on how it’s made?
Here are some factors that determine how healthy tuna salad is:
- Type of tuna – White albacore tuna has more omega-3s than chunk light.
- Mayonnaise – Adds calories, fat, and sodium. Opt for yogurt or oil-based versions.
- Vegetables – Onion, celery, pickles, or relish boost nutrients.
- Fillers – Breadcrumbs or crackers drive up carbs.
- Portion size – Stick to about 3-4 ounces or 1/2 cup per serving.
To make the healthiest tuna salad, choose wild-caught white tuna packed in olive oil, swap mayo for Greek yogurt, and load up on crunchy veggies. Add a squirt of lemon and sea salt and pepper to really make the flavors pop.
You can also switch up your tuna salad by using different bases like avocado, hummus, or cottage cheese. This adds creaminess while keeping it lighter than mayo-drenched versions.
Healthy Tuna Salad Recipes
Here are some delicious and nutritious recipe ideas for healthy tuna salad:
1. Tuna Avocado Salad
Blend up a creamy tuna salad with avocado instead of mayo. This creates a fresh, tangy treat that packs in the nutrition from avocado’s healthy fats and tuna’s protein.
2. Tuna Greek Yogurt Salad
Substitute mayo with non-fat plain Greek yogurt to add protein and tang. Combine with lemon juice, celery, onion, Dijon mustard, and dill for a tasty tuna salad.
3. Curried Tuna Salad
Add new flavors to tuna salad with curry powder, raisins, and apples. The curry gives it a toasted warmth while the fruit adds just a touch of natural sweetness.
4. Tuna Hummus Lettuce Wraps
Mix together tuna with hummus instead of mayo for a Mediterranean twist. Stuff into lettuce wraps for a lighter, low carb option.
5. Buffalo Tuna Salad
Make tuna salad more exciting by adding hot sauce and bleu cheese or ranch. This Buffalo-inspired version is perfect on a bed of lettuce or wrapped in romaine lettuce leaves.
Conclusion
Is the tuna sandwich from Jimmy John’s healthy? It can be with some simple modifications. Choosing the lettuce wrap, loading up the veggies, and swapping regular mayo for olive oil tuna salad are easy ways to improve the nutritional value. While not the absolute healthiest, customizing your order can help make Jimmy John’s tuna sandwich a more balanced choice.
