Grilled vegetable sandwich

Lunch

Item Rating: 74/100

1 serving (200 grams) contains 300 calories, 8.0 grams of protein, 10.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		352.9
% Daily Value*
Total Fat		11.8 g	15%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		588.2 mg	25%
Total Carbohydrates		47.1 g	17%
	Dietary Fiber	7.1 g	25%
	Sugars	5.9 g
protein		9.4 g	18%
Vitamin D		0 mcg	0%
Calcium		117.6 mg	9%
Iron		2.4 mg	13%
Potassium		470.6 mg	10%

* 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

🍯 Low sugar

Source of Calories

Fat: 106 cal (32.0%)

Protein: 37 cal (11.3%)

Carbs: 188 cal (56.7%)

About Grilled vegetable sandwich

A grilled vegetable sandwich is a versatile dish commonly found in Western and Mediterranean cuisines. It typically includes a selection of vegetables such as bell peppers, zucchini, onions, and eggplant, which are lightly seasoned and grilled to bring out their natural sweetness and smoky flavor. Often served on whole-grain bread, it may be complemented with spreads like hummus or pesto for added flavor. This sandwich is nutrient-dense, providing dietary fiber, vitamins like A, C, and K, as well as essential minerals such as potassium and magnesium. With minimal use of added fats and processed ingredients, it offers a balanced meal rich in antioxidants and plant-based nutrients, making it a wholesome choice for many diets.

Health Benefits

• Rich in vitamin C from bell peppers, which supports immune function and skin health.
• Contains dietary fiber from whole-grain bread and vegetables, aiding digestion and promoting satiety.
• Provides potassium from zucchini and eggplant, essential for maintaining healthy blood pressure.
• Loaded with antioxidants like beta-carotene in carrots and bell peppers, which help reduce oxidative stress.
• Includes magnesium from whole-grain bread, supporting muscle and nerve function.

Dietary Considerations

Allergens: Contains gluten (from bread), nuts (if using pesto), soy (if using soy-based spreads)

Suitable for: Vegetarian, vegan (if avoiding cheese and choosing plant-based spreads), mediterranean diet

Not suitable for: Gluten-free diets (unless using gluten-free bread), nut allergies (if pesto is used)

Selection and Storage

Grilled vegetables can be stored in an airtight container in the refrigerator for up to 3 days. Assemble the sandwich fresh to preserve texture and avoid soggy bread.

Common Questions About Grilled vegetable sandwich Nutrition

What is the nutritional content of a grilled vegetable sandwich?

A typical grilled vegetable sandwich contains approximately 250-400 calories, depending on the bread and toppings used. It provides 8-12 grams of protein, primarily from the bread and cheese (if included), along with vitamins like vitamin A, vitamin C, and potassium from the vegetables such as peppers, zucchini, and eggplant.

Is a grilled vegetable sandwich suitable for a vegan or vegetarian diet?

Yes, a grilled vegetable sandwich is vegetarian by default, and it can be made vegan by using plant-based bread and skipping dairy-based ingredients, such as cheese or creamy dressings. Adding hummus or pesto made without cheese can boost flavor while maintaining its vegan compatibility.

What are the health benefits of eating a grilled vegetable sandwich?

A grilled vegetable sandwich is rich in dietary fiber, aiding digestion and promoting satiety. The vegetables provide essential vitamins and antioxidants, which support immune function and reduce inflammation. However, be cautious of added sauces or cheese, which can increase sodium and saturated fat levels.

How many servings of vegetables are in a grilled vegetable sandwich?

A grilled vegetable sandwich typically contains 1-2 servings of vegetables, depending on how many types and quantities are included. To boost vegetable intake, consider adding additional ingredients such as spinach, avocado, or tomato slices.

How does a grilled vegetable sandwich compare to a deli meat sandwich?

A grilled vegetable sandwich is generally lower in saturated fat and cholesterol compared to a deli meat sandwich, making it a heart-healthier option. However, a deli meat sandwich usually provides more protein, while a vegetable sandwich is higher in vitamins, fiber, and antioxidants. Opt for whole-grain bread to enhance both options nutritionally.

Data Sources & Scientific References