1 serving (200 grams) contains 350 calories, 15.0 grams of protein, 12.0 grams of fat, and 45.0 grams of carbohydrates.
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Nutrition Information
Calories |
411.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.1 g | 18% | |
| Saturated Fat | 3.5 g | 17% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 11.8 mg | 3% | |
| Sodium | 705.9 mg | 30% | |
| Total Carbohydrates | 52.9 g | 19% | |
| Dietary Fiber | 5.9 g | 21% | |
| Sugars | 7.1 g | ||
| protein | 17.6 g | 35% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 117.6 mg | 9% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 352.9 mg | 7% | |
* 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 Veggie club sandwich
The Veggie Club Sandwich is a versatile, layered sandwich originating from American cuisine. Traditionally, it's made with whole-grain bread, fresh vegetables such as lettuce, tomatoes, cucumbers, and avocado, sometimes complemented with hummus, cheese, or plant-based protein. This plant-forward sandwich is a nutrient-dense option, offering a balance of dietary fiber, vitamins like C, A, and K, and minerals such as potassium and magnesium. Depending on the ingredients, it can also provide healthy fats from avocado and moderate amounts of protein from beans, hummus, or cheese. As a customizable dish, it fits various dietary preferences while delivering a wholesome, satisfying meal.
Health Benefits
- Rich in dietary fiber from whole-grain bread and vegetables, promoting healthy digestion and aiding in cholesterol management.
- Provides vitamin C from tomatoes and leafy greens, supporting immune function and skin health.
- Offers potassium from avocados and cucumbers, contributing to healthy blood pressure regulation.
- Contains healthy unsaturated fats from avocado, beneficial for heart health and supporting brain function.
- Vitamin K from leafy greens helps with blood clotting and supports bone metabolism.
Dietary Considerations
Selection and Storage
Store the sandwich ingredients separately to maintain freshness. Assemble right before eating to prevent sogginess from sauces or vegetables.
Common Questions About Veggie club sandwich Nutrition
What is the nutritional content of a Veggie Club Sandwich?
A typical Veggie Club Sandwich contains around 250-400 calories, depending on the ingredients and bread used. It provides approximately 8-15 grams of protein from components like cheese and avocado and is also a good source of dietary fiber (about 5-8 grams). Vitamins such as Vitamin C (from vegetables like lettuce and tomatoes) and antioxidants (from avocados) are commonly present.
Can I eat a Veggie Club Sandwich on a keto diet?
A Veggie Club Sandwich in its traditional form is not keto-friendly due to the high carbohydrate content from bread, which may contain around 30-40 grams of carbs per serving. You could make it keto-friendly by using low-carb bread alternatives or lettuce wraps instead.
What are the health benefits and concerns of eating a Veggie Club Sandwich?
The Veggie Club Sandwich offers a balanced combination of nutrients, including fiber for digestion, healthy fats from avocado, and vitamins like Vitamin A and C from vegetables. However, concerns include its sodium content if processed condiments or cheese are used. Opt for fresh ingredients and whole-grain bread to make it a healthier choice.
How big should a portion of a Veggie Club Sandwich be?
One serving of a Veggie Club Sandwich typically consists of two slices of bread with 3-4 layers of vegetables and spreads. This portion is generally sufficient for one meal, providing around 250-400 calories. Smaller portions or halving may be suitable for snacks or lighter meals.
How does a Veggie Club Sandwich compare to a regular Club Sandwich?
A Veggie Club Sandwich is lower in saturated fats and cholesterol compared to a regular Club Sandwich that contains bacon and meats. The veggie version prioritizes plant-based ingredients, making it higher in fiber and lower in calories. However, protein content is lower unless fortified with ingredients like tofu or hummus.
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.
