Vegetarian sandwich

Lunch

Item Rating: 77/100

1 serving (200 grams) contains 350 calories, 12.0 grams of protein, 10.0 grams of fat, and 50.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		411.8
% Daily Value*
Total Fat		11.8 g	15%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		705.9 mg	30%
Total Carbohydrates		58.8 g	21%
	Dietary Fiber	9.4 g	33%
	Sugars	7.1 g
protein		14.1 g	28%
Vitamin D		0 mcg	0%
Calcium		176.5 mg	13%
Iron		3.5 mg	19%
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 (26.7%)

Protein: 56 cal (14.2%)

Carbs: 235 cal (59.1%)

About Vegetarian sandwich

A vegetarian sandwich is a versatile meal that typically includes a variety of vegetables such as lettuce, tomatoes, cucumbers, and peppers, paired with plant-based protein sources like hummus, tofu, or cheese, served between slices of whole-grain bread or wraps. Originating as a convenient and customizable food in Western cuisines, it appeals to diverse diets globally. Nutritionally, vegetarian sandwiches are often high in dietary fiber, vitamins like vitamin C and folate, and can include healthy fats depending on added ingredients such as avocado or nuts. When made with whole grains and well-balanced fillings, they provide complex carbohydrates, essential amino acids, and a moderate calorie count, supporting sustained energy throughout the day.

Health Benefits

• High in dietary fiber (from whole-grain bread and vegetables) which supports digestive health and helps maintain a healthy weight.
• Rich in vitamin C (from ingredients like bell peppers and tomatoes), which boosts the immune system and aids in collagen production.
• Good source of plant-based protein (from options like hummus, tofu, or cheese) which is essential for muscle repair and maintenance.
• Provides healthy fats (from avocado or seeds) that support brain and heart health.
• Contains antioxidants (from vegetables and leafy greens), that help reduce inflammation and combat oxidative stress.

Dietary Considerations

Allergens: Contains gluten (from bread), dairy (if cheese is included), sesame (if hummus is used)

Suitable for: Vegetarian, lacto-vegetarian, ovo-lacto-vegetarian

Not suitable for: Vegan (if dairy cheese or eggs are used), gluten-free (unless gluten-free bread is substituted)

Selection and Storage

To keep fresh, store prepared sandwiches in a sealed container in the refrigerator for up to 24 hours. Assemble just before consumption to prevent sogginess if using ingredients like tomatoes or lettuce.

Common Questions About Vegetarian sandwich Nutrition

What is the nutritional content of a vegetarian sandwich?

The nutritional content of a vegetarian sandwich depends on the ingredients but typically contains 200-400 calories, 7-15 grams of protein, and a variety of vitamins like vitamin C and folate from vegetables. Whole-grain bread adds fiber, while spreads and optional cheese can provide healthy fats or additional protein.

Is a vegetarian sandwich compatible with a low-carb or keto diet?

A vegetarian sandwich may not be suitable for a strict keto diet due to the carbohydrate content in bread, which can be 20-40 grams per serving. However, it can be adapted for low-carb diets by using a lettuce wrap or low-carb bread as a substitute.

Are vegetarian sandwiches healthy?

Vegetarian sandwiches can be very healthy when made with whole-grain bread, fresh vegetables, and plant-based protein sources like hummus, tofu, or beans. Be mindful of added sauces or cheese, which can increase calorie and sodium levels. Balanced toppings make it a nutrient-dense choice.

What is the recommended portion size for a vegetarian sandwich?

A standard portion size for a vegetarian sandwich is one sandwich made with two medium slices of bread and 1-2 cups of filling. Pair it with a side of salad or fruit for a balanced meal, depending on your daily caloric and nutritional needs.

How does a vegetarian sandwich compare to a meat-based sandwich in nutrition?

A vegetarian sandwich often contains less saturated fat and cholesterol than a meat-based sandwich, making it a heart-healthier choice. It may be lower in protein but higher in fiber and certain vitamins (like vitamin C and potassium) due to the inclusion of vegetables and plant-based ingredients.

Data Sources & Scientific References