1 serving (150 grams) contains 250 calories, 8.0 grams of protein, 6.0 grams of fat, and 40.0 grams of carbohydrates.
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Nutrition Information
Calories |
396.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.5 g | 12% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 714.3 mg | 31% | |
| Total Carbohydrates | 63.5 g | 23% | |
| Dietary Fiber | 6.3 g | 22% | |
| Sugars | 7.9 g | ||
| protein | 12.7 g | 25% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 158.7 mg | 12% | |
| Iron | 3.2 mg | 17% | |
| Potassium | 396.8 mg | 8% | |
* 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 Vegetable sandwich
A vegetable sandwich is a versatile, easy-to-make dish originating from various global cuisines, including Western and Indian cuisines. This sandwich typically features a variety of fresh vegetables such as lettuce, tomato, cucumber, bell peppers, and onions, paired with whole grain or refined bread. It may include spreads like hummus, mustard, or low-fat mayonnaise for added flavor. A vegetable sandwich provides essential nutrients, including dietary fiber, vitamins like vitamin A and C, and minerals such as potassium. It is typically low in saturated fat and cholesterol, making it a healthier alternative to meat-heavy sandwiches while still delivering a substantial and satisfying meal.
Health Benefits
- Supports digestion due to the high fiber content in vegetables such as lettuce and cucumber.
- Boosts immunity with vitamin C from tomatoes and bell peppers.
- Maintains heart health through potassium found in cucumbers and tomatoes, which helps regulate blood pressure.
Dietary Considerations
Selection and Storage
Store vegetables separately, pre-washed in airtight containers in the refrigerator. Prepare the sandwich fresh for optimal taste and nutrition.
Common Questions About Vegetable sandwich Nutrition
What is the nutritional content of a vegetable sandwich?
A standard vegetable sandwich (two slices of whole-grain bread, lettuce, tomato, cucumber, and avocado) provides around 250-300 calories, 7-9g of protein, and 8-10g of fiber. It is also rich in vitamins like vitamin C and K, along with healthy fats if avocado or hummus is included.
Is a vegetable sandwich compatible with a vegan or vegetarian diet?
Yes, a vegetable sandwich is naturally vegetarian and can easily be made vegan by using dairy-free spreads, skipping cheese, and opting for plant-based bread options. Check the bread ingredients to ensure no animal-derived additives like milk or honey are present.
What are the health benefits or concerns of eating a vegetable sandwich?
Vegetable sandwiches are a great source of fiber, vitamins, and healthy fats (if using ingredients like avocado). However, nutritional value can vary based on the bread and spreads; highly processed bread or high-fat spreads can increase calorie content and reduce health benefits. Opt for whole-grain bread and low-calorie spreads for balance.
What is the recommended portion size for a vegetable sandwich?
One vegetable sandwich with moderate fillings (lettuce, tomato, cucumber, and avocado) is generally considered a single serving and enough for a light meal. For added protein or satiety, pair it with a small side like soup or a handful of nuts.
How does a vegetable sandwich compare to a meat-based sandwich in nutrition?
Vegetable sandwiches are usually lower in calories and saturated fats but higher in fiber than meat-based sandwiches. While they may contain less protein, adding hummus, avocado, or plant-based protein like tofu can help bridge this gap. They are also more nutrient-dense in terms of vitamins and minerals from the fresh vegetables.
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.
- Nutritional Profile of VegetablesUSDA FoodData CentralThis source provides detailed nutritional data for individual vegetables commonly used in a vegetable sandwich, such as lettuce, tomatoes, and cucumbers.
- USDA Dietary Guidelines 2020-2025U.S. Department of AgricultureThis document emphasizes the inclusion of vegetables in dietary patterns for health benefits, relevant to the composition of a vegetable sandwich.
- Vegetable and Fruit Intake and Chronic Disease RiskAmerican Journal of Clinical NutritionThis peer-reviewed article discusses the health benefits of vegetable consumption, which applies to the inclusion of vegetables in a sandwich.
- The Health Benefits of Whole GrainsHarvard T.H. Chan School of Public HealthThis source highlights the benefits of whole grain bread, commonly used in vegetable sandwiches, for overall nutritional quality.
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.
