1 serving (150 grams) contains 300 calories, 12.0 grams of protein, 8.0 grams of fat, and 40.0 grams of carbohydrates.
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Nutrition Information
Calories |
476.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.7 g | 16% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 15.9 mg | 5% | |
| Sodium | 793.7 mg | 34% | |
| Total Carbohydrates | 63.5 g | 23% | |
| Dietary Fiber | 9.5 g | 33% | |
| Sugars | 7.9 g | ||
| protein | 19.0 g | 38% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 158.7 mg | 12% | |
| Iron | 3.2 mg | 17% | |
| Potassium | 317.5 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
Source of Calories
About Whole grain sandwich
A whole grain sandwich typically refers to a sandwich made using bread that contains whole grains, such as whole wheat, rye, or multigrain loaves. Whole grains are an essential part of many global cuisines but are especially prevalent in Western healthy eating patterns. These grains retain the entire kernel (bran, germ, and endosperm), making them a rich source of dietary fiber, B vitamins, and essential minerals like magnesium and iron. When paired with nutrient-dense fillings like lean proteins, vegetables, or healthy fats, whole grain sandwiches become a balanced meal offering sustained energy and satiety. They are often recommended as part of a nutritious diet and are popular among those aiming to eat whole, unprocessed foods.
Health Benefits
- Promotes digestive health due to high fiber content (approximately 3-5 grams per slice in whole grain bread).
- Supports heart health through magnesium and lignans found in whole grains, which may lower cholesterol levels.
- Provides long-lasting energy as whole grains have a low glycemic index, which helps regulate blood sugar levels.
Dietary Considerations
Selection and Storage
Store whole grain bread in a cool, dry place, or freeze for long-term use. Keep sandwich fillings refrigerated and prepare fresh for best taste and food safety.
Common Questions About Whole grain sandwich Nutrition
Is a whole grain sandwich high in protein?
A whole grain sandwich typically contains about 6-10 grams of protein per serving, depending on the fillings and bread used. Whole grain bread alone provides approximately 3-5 grams of protein per slice, with additional protein coming from ingredients like lean meats, cheese, or plant-based proteins.
Can I eat a whole grain sandwich on a low-carb or keto diet?
Whole grain sandwiches are not ideal for a keto or strict low-carb diet, as whole grain bread contains around 12-20 grams of carbohydrates per slice. For keto-friendly options, consider using low-carb bread alternatives or lettuce wraps instead.
What are the health benefits of eating a whole grain sandwich?
Whole grain sandwiches can provide key health benefits, including higher fiber content for improved digestion and sustained energy levels. Whole grains are also rich in B vitamins, iron, and magnesium, which support metabolic and heart health. However, it’s important to watch portion sizes to avoid excess calorie or carb intake.
What is the recommended serving size for a whole grain sandwich?
A standard serving size is one sandwich made with two slices of whole grain bread, totaling about 160-200 calories for the bread alone. Adding nutrient-dense and portion-appropriate fillings like lean proteins, healthy fats, and vegetables can create a balanced and satisfying meal.
How does a whole grain sandwich compare to one made with white bread?
Whole grain bread is nutritionally superior to white bread, offering more fiber (around 3-5 grams per slice versus 1-1.5 grams) and a lower glycemic index, which helps with blood sugar control. A whole grain sandwich is more filling and provides more micronutrients like magnesium and B vitamins compared to one made with white bread.
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.
- Health Benefits of Whole Grains: A Literature ReviewHarvard School of Public HealthSummarizes evidence supporting the health benefits of whole grains, relevant to whole grain sandwiches.
- Dietary Guidelines for Americans, 2020-2025: Make Half Your Grains Whole GrainsU.S. Department of Health and Human Services, USDAHighlights recommendations to include whole grains in diets, applicable to whole grain sandwiches.
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.
