1 serving (150 grams) contains 250 calories, 12.0 grams of protein, 5.0 grams of fat, and 40.0 grams of carbohydrates.
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Nutrition Information
Calories |
394.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.9 g | 10% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 15.8 mg | 5% | |
| Sodium | 630.9 mg | 27% | |
| Total Carbohydrates | 63.1 g | 22% | |
| Dietary Fiber | 9.5 g | 33% | |
| Sugars | 6.3 g | ||
| protein | 18.9 g | 37% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 157.7 mg | 12% | |
| Iron | 3.9 mg | 21% | |
| Potassium | 315.5 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 wheat sandwich
A whole wheat sandwich typically consists of two slices of whole wheat bread and a variety of fillings such as vegetables, proteins, or spreads. Whole wheat bread, rooted in traditional European cuisines, is made using flour from the entire wheat kernel, including the bran, germ, and endosperm. This ensures it retains more nutrients compared to refined white bread. A 64g slice of whole wheat bread provides roughly 160 calories, 5g of protein, 3g of fiber, and essential nutrients like manganese, selenium, and B vitamins. The nutritional profile varies with the choice of sandwich fillings, enhancing its role as a nutrient-dense meal option for various dietary preferences.
Health Benefits
- Rich dietary fiber (3g per slice) aids in digestive health and supports regular bowel movements.
- Provides essential B vitamins like niacin and thiamine, which are critical for energy metabolism and nervous system function.
- Contains selenium (10% of the Daily Value per slice), an antioxidant that supports immune health and thyroid function.
Dietary Considerations
Selection and Storage
Store whole wheat bread in a cool, dry place or freeze it to maintain freshness. Toast before use for added texture and flavor.
Common Questions About Whole wheat sandwich Nutrition
What is the nutritional content of a whole wheat sandwich?
A whole wheat sandwich typically contains around 200-250 calories depending on fillings, with 4-6 grams of protein, 40-45 grams of carbohydrates, and 3-5 grams of fiber per serving. It is also a source of essential vitamins like B-vitamins and minerals such as magnesium and iron from the whole wheat bread.
Is a whole wheat sandwich compatible with a vegan or vegetarian diet?
Yes, a whole wheat sandwich can easily be made vegan or vegetarian. Simply use plant-based spreads or fillings such as hummus, avocado, or grilled vegetables for vegans, and include dairy-based cheese or eggs for vegetarians, ensuring the bread and fillings align with dietary preferences.
What are the health benefits and concerns of eating a whole wheat sandwich?
A whole wheat sandwich can be beneficial because whole wheat bread is rich in fiber, supporting digestive health and helping maintain steady blood sugar levels. However, some pre-packaged breads may contain added sugar or preservatives, so opting for minimally processed bread is recommended for maximum health benefits.
What is the recommended serving size for a whole wheat sandwich?
One standard whole wheat sandwich, made with two slices of bread and balanced fillings, is generally considered an appropriate serving size for a meal. If the sandwich is loaded with higher-calorie ingredients, consider using open-faced styles or halving portions to meet dietary goals.
How does a whole wheat sandwich compare to one made with white bread?
A whole wheat sandwich is typically healthier than one made with white bread because it has more fiber, vitamins, and minerals due to the use of whole grains. White bread is processed and lacks the nutrient density and fiber found in its whole wheat counterpart, making it less ideal for sustained energy and overall health.
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.
