Sandwich with seeds

Lunch

Item Rating: 72/100

1 serving (150 grams) contains 350 calories, 12.0 grams of protein, 15.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		552.1
% Daily Value*
Total Fat		23.7 g	30%
	Saturated Fat	4.7 g	23%
	Polyunsaturated Fat	0 g
Cholesterol		15.8 mg	5%
Sodium		946.4 mg	41%
Total Carbohydrates		63.1 g	22%
	Dietary Fiber	9.5 g	33%
	Sugars	7.9 g
protein		18.9 g	37%
Vitamin D		0 mcg	0%
Calcium		157.7 mg	12%
Iron		3.9 mg	21%
Potassium		315.5 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

🍯 Low sugar

Source of Calories

Fat: 213 cal (39.4%)

Protein: 75 cal (14.0%)

Carbs: 252 cal (46.6%)

About Sandwich with seeds

A sandwich with seeds typically combines a hearty bread made with seeds (such as sunflower, sesame, or flaxseed) and nutrient-rich fillings like vegetables, proteins, or spreads. This variation is popular in cuisines around the world for its texture, flavor, and enhanced nutritional value from the seeds. Seeds are a rich source of healthy fats, plant-based protein, dietary fiber, and essential micronutrients like magnesium, selenium, and Vitamin E. Depending on the fillings, this sandwich can also provide a balanced mix of macronutrients and other key vitamins, making it a satisfying and nutritious meal or snack.

Health Benefits

• Seeds like flaxseed and chia provide omega-3 fatty acids, which are beneficial for heart health.
• Sunflower and pumpkin seeds are high in magnesium, supporting muscle function and bone health.
• Sesame seeds are a great source of calcium, important for maintaining bone strength.

Dietary Considerations

Allergens: Contains wheat (from bread), sesame, nuts (if included), soy (if soy-based spreads are used)

Suitable for: Vegetarian, plant-based (if no animal products are used)

Not suitable for: Gluten-free (unless using gluten-free bread), nut-free (if nuts are included), low-fat diets (due to seed content)

Selection and Storage

Store prepared sandwiches in an airtight container in the refrigerator and consume within 24 hours to maintain freshness.

Common Questions About Sandwich with seeds Nutrition

Is a sandwich with seeds high in protein?

A sandwich with seeds can be moderately high in protein depending on the ingredients. For instance, a multigrain bread with seeds can have around 5-6 grams of protein per slice, and if paired with protein-rich fillings like egg or turkey, the total protein content could exceed 20 grams per sandwich.

Can I eat a sandwich with seeds on a keto diet?

Traditional seed-based breads used in sandwiches are typically not keto-friendly due to their high carbohydrate content, with around 15-20 grams of carbs per slice. However, low-carb or keto-specific seed breads are available, using almond or coconut flour, which can fit within keto macros.

What are the health benefits or concerns of eating a sandwich with seeds?

Sandwiches made with seed-based breads can provide health benefits such as fiber, healthy fats, and essential nutrients like magnesium, zinc, and vitamin E, all of which come from the seeds. However, some seed-based breads may be high in calories and sodium, so it's essential to check labels if you monitor your intake.

What is the recommended portion size for a sandwich with seeds?

A standard portion size would be one sandwich made with two slices of seed bread or approximately 100-150 grams, depending on the bread's dense composition and your dietary needs. Add balanced fillings, such as lean proteins, healthy fats, and vegetables, to keep the meal nutrient-dense.

How does a sandwich with seeds compare to one with plain white bread?

A sandwich made with seed bread is generally more nutrient-dense than one made with plain white bread. Seed breads offer higher fiber content (about 3-5 grams per slice versus 0.5-1 gram for white bread), more healthy fats, and additional micronutrients like magnesium and zinc. However, they are also typically higher in calories, so portion control is key.

Data Sources & Scientific References