Low-Calorie and Low-Fat Tuna Wrap

Tuna Salad Wrap Sandwich
Juanmonino / Getty Images
Total Time: 10 min
Prep Time: 10 min
Cook Time: 0 min
Servings: 1

Nutrition Highlights (per serving)

248 calories
5g fat
23g carbs
27g protein
Show Nutrition Label Hide Nutrition Label
Nutrition Facts
Servings: 1
Amount per serving  
Calories 248
% Daily Value*
Total Fat 5g 6%
Saturated Fat 2g 10%
Cholesterol 34mg 11%
Sodium 460mg 20%
Total Carbohydrate 23g 8%
Dietary Fiber 5g 18%
Total Sugars 5g  
Includes 0g Added Sugars 0%
Protein 27g  
Vitamin D 1mcg 5%
Calcium 197mg 15%
Iron 3mg 17%
Potassium 500mg 11%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Whether you are looking for a quick, easy-to-prepare lunch or are just interested in healthful eating, this crunchy tuna wrap is sure to please. It starts with a low-calorie and low-fat tuna salad making it a versatile dish.

Light canned tuna, packed in water, is high in omega-3 fatty acids. This essential fat helps in maintaining heart health and can potentially decrease the risk of Alzheimer's disease, breast cancer, and the symptoms of rheumatoid arthritis.

Ingredients

  • 3 oz canned water-packed tuna, drained
  • 1/2 stalk celery, diced
  • 1/4 red bell pepper (or enough to make 2 tablespoons diced)
  • 1/4 cup nonfat plain Greek yogurt
  • 1 (6-inch) whole-wheat wrap
  • 1/4 cup spinach, rinsed, stemmed, and spun dry

Preparation

  1. Drain the water from the canned tuna and transfer to a medium bowl.

  2. Chop the rib of celery and red bell pepper into a fine dice, and add to the bowl with the tuna.

  3. Add the nonfat, plain Greek yogurt to the bowl with the tuna, celery, and red pepper.

  4. Place the whole-wheat wrap on a clean surface.

  5. Visually, think of dividing your wrap into 3 even strips. Place the spinach in the middle strip, avoiding the edges.

  6. Load the tuna-salad mixture on top of the spinach.

  7. To make a closed wrap, fold up the bottom edge about 1 inch. Fold the left edge over, followed by the right edge. Then roll away from you until the filling is completely encased. Alternatively, you could roll the entire wrap from one direction and leave the ends open.

Variations and Substitutions

Not all wraps are created equally. Check out the nutritional information on the back of the package. Depending on the size of the wrap or tortilla and the ingredients, it can range from about 80 calories to more than 200. Try and stick with somewhere in the middle range, about 100 calories or so.

Get creative with the seasonings, as well. Sprinkle on some black pepper for some added sharpness, or include fresh herbs like dill or chives for more flavor variety.

Cooking and Serving Tips

  • Fresh fruits and veggies always are a great balanced pairing with this low-calorie tuna wrap.
  • If you're craving a slightly salty snack, consider serving with kale chips, veggie sticks, or hummus chips.

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5 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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  3. Canhada S, Castro K, Perry IS, Luft VC. Omega-3 fatty acids’ supplementation in Alzheimer’s disease: A systematic review. Nutr Neurosci. 2018;21(8):529-538. doi:10.1080/1028415X.2017.1321813

  4. Gago-Dominguez M, Yuan J-M, Sun C-L, Lee H-P, Yu MC. Opposing effects of dietary n-3 and n-6 fatty acids on mammary carcinogenesis: The Singapore Chinese Health Study. Br J Cancer. 2003;89(9):1686-1692. doi:10.1038/sj.bjc.6601340

  5. Rajaei E, Mowla K, Ghorbani A, Bahadoram S, Bahadoram M, Dargahi-Malamir M. The effect of omega-3 fatty acids in patients with active rheumatoid arthritis receiving DMARDs therapy: Double-blind randomized controlled trial. Glob J Health Sci. 2015;8(7):18-25. doi:10.5539/gjhs.v8n7p18