1 serving (250 grams) contains 500 calories, 30.0 grams of protein, 20.0 grams of fat, and 50.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
471.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.9 g | 24% | |
| Saturated Fat | 7.5 g | 37% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 47.2 mg | 15% | |
| Sodium | 1132.1 mg | 49% | |
| Total Carbohydrates | 47.2 g | 17% | |
| Dietary Fiber | 2.8 g | 10% | |
| Sugars | 4.7 g | ||
| protein | 28.3 g | 56% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 141.5 mg | 10% | |
| Iron | 1.9 mg | 10% | |
| Potassium | 283.0 mg | 6% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Cubano sandwich
The Cubano sandwich is a popular dish originating in Cuban cuisine, often associated with South Florida's diverse food culture. It traditionally consists of roasted pork, ham, Swiss cheese, pickles, and yellow mustard on Cuban bread, which is pressed and grilled to perfection. This savory sandwich is high in protein due to the pork and ham and provides a moderate amount of energy from its carbohydrate-rich bread. However, it is also relatively high in saturated fats and sodium due to the cheese, cured meats, and condiments. While flavorful and satisfying, moderation is key when including Cubano sandwiches in a balanced diet.
Health Benefits
- Rich in protein (approximately 20-25 grams per serving) due to the roasted pork and ham, which supports muscle repair and growth.
- Contains calcium from Swiss cheese, beneficial for bone health and maintaining healthy teeth.
- Provides a good source of B vitamins, including vitamin B6 and B12 from the pork and ham, which aid in energy metabolism and support neurological health.
Dietary Considerations
Selection and Storage
Store leftover ingredients separately in airtight containers in the refrigerator. For fully prepared Cubano sandwiches, wrap tightly in foil and refrigerate for up to 2 days. Reheat in a sandwich press or oven for best results.
Common Questions About Cubano sandwich Nutrition
What is the nutritional content of a Cubano sandwich?
A typical Cubano sandwich contains approximately 500-600 calories, 20-25g of protein, 30-40g of carbohydrates, and 20-30g of fat. It also provides small amounts of vitamins and minerals such as vitamin B12, iron, and zinc due to the pork, ham, and cheese. However, the specific numbers can vary depending on serving size and preparation.
Can I eat a Cubano sandwich on a keto diet?
Traditional Cubano sandwiches are not keto-friendly because they are made with Cuban bread, which contains a significant amount of carbohydrates. However, you can adapt the recipe by replacing the bread with a low-carb alternative or omitting it altogether to make the meal more suitable for a ketogenic diet.
Are there any health benefits or concerns associated with eating a Cubano sandwich?
Cubano sandwiches are a good source of protein and contain essential vitamins and minerals, including iron and vitamin B12 from the pork and ham. However, they are high in sodium and saturated fats due to the processed meats, cheese, and mustard. Consuming them occasionally as part of a balanced diet is recommended to avoid excessive intake of sodium and unhealthy fats.
What is a recommended serving size for a Cubano sandwich?
A typical serving size for a Cubano sandwich is one half to one full sandwich, depending on your calorie and protein needs. If consuming as part of a larger meal, pairing it with a light salad or vegetable side can help balance your plate while keeping portion sizes reasonable.
How does a Cubano sandwich compare to a regular ham and cheese sandwich?
A Cubano sandwich typically contains roast pork in addition to ham, Swiss cheese, pickles, and mustard, making it more flavorful and higher in protein and fat than a standard ham and cheese sandwich. However, this also means Cubanos are often higher in sodium and calories, so it’s essential to enjoy them in moderation.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
