Veggie sandwich

Lunch

Item Rating: 76/100

1 serving (200 grams) contains 250 calories, 8.0 grams of protein, 6.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		294.1
% Daily Value*
Total Fat		7.1 g	9%
	Saturated Fat	1.2 g	6%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		529.4 mg	23%
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		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

🍯 Low sugar

Source of Calories

Fat: 63 cal (22.0%)

Protein: 37 cal (13.0%)

Carbs: 188 cal (65.0%)

About Veggie sandwich

A veggie sandwich is a versatile, plant-based dish commonly originating from Western cuisine but now enjoyed worldwide in various forms. Typically made with whole-grain bread, it's filled with an assortment of fresh vegetables like lettuce, tomatoes, cucumbers, shredded carrots, and bell peppers. Often, it may include spreads such as hummus or avocado for added flavor and nutrition. The nutritional profile of a veggie sandwich is excellent, providing dietary fiber, vitamins A and C, potassium, and healthy fats when using avocado or olive oil-based spreads. Low in saturated fat and cholesterol-free, it’s a light yet nutrient-dense meal option that fits well into health-conscious diets.

Health Benefits

• Rich in fiber from whole-grain bread and vegetables, promoting healthy digestion.
• High in vitamin C from vegetables like bell peppers and tomatoes, supporting immune function.
• Provides healthy unsaturated fats when made with avocado or olive oil spreads, benefiting heart health.

Dietary Considerations

Allergens: Contains gluten (if using traditional bread), soy (if using tofu spread), nuts (if using nut-based spreads)

Suitable for: Vegetarian, vegan (if no animal products are included), low-fat diets (when using low-fat spreads)

Not suitable for: Gluten-free diets (unless using gluten-free bread), nut-free diets (if nut-based spreads are included)

Selection and Storage

To keep vegetables crisp and bread fresh, store ingredients separately and assemble the sandwich just before eating.

Common Questions About Veggie sandwich Nutrition

How many calories and nutrients are in a veggie sandwich?

The calorie count and nutrients in a veggie sandwich depend on the ingredients used. For example, a sandwich with whole-grain bread, fresh vegetables like lettuce, tomato, cucumber, and avocado, along with hummus, typically contains around 250-350 calories, 6-8 grams of protein, 10 grams of fiber, and is rich in vitamins A, C, and K.

Can I eat a veggie sandwich on a vegan or vegetarian diet?

Yes, a veggie sandwich can be made entirely vegan or vegetarian. For a vegan option, use plant-based bread and spreads like hummus or vegan mayo, and avoid any cheese or butter. Vegetarian versions can include dairy-based products such as cheese while excluding meat.

Are veggie sandwiches healthy?

Veggie sandwiches are generally considered healthy, as they provide dietary fiber, vitamins, and minerals from fresh vegetables. However, opting for whole-grain bread instead of white bread and limiting high-calorie condiments can enhance their nutritional profile. They are low in saturated fat and cholesterol, making them heart-healthy.

What is the recommended serving size for a veggie sandwich?

A single veggie sandwich made with two slices of bread and moderate fillings can serve as a meal. Pairing it with a side of soup or salad enhances the nutritional value and ensures satiety, especially if you are aiming for a balanced diet.

How does a veggie sandwich compare to a meat-based sandwich?

A veggie sandwich usually contains fewer calories and less saturated fat than a meat-based sandwich. While meat-based sandwiches offer more protein (e.g., 20-30 grams from chicken or turkey), veggie sandwiches provide fiber and essential nutrients like vitamins A and C that are often lacking in meat-based meals.

Data Sources & Scientific References