1 serving (150 grams) contains 300 calories, 12.0 grams of protein, 8.0 grams of fat, and 45.0 grams of carbohydrates.
Log this food in SnapCalorie
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 | 952.4 mg | 41% | |
| Total Carbohydrates | 71.4 g | 25% | |
| 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 | 4.0 mg | 22% | |
| Potassium | 396.8 mg | 8% | |
* 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 Wholegrain sandwich
A wholegrain sandwich combines bread made from wholegrain flour with a variety of fillings, making it a staple in Western cuisine. Wholegrain bread uses all parts of the grain—bran, germ, and endosperm—ensuring it is high in fiber and nutrients compared to refined bread. Depending on the chosen fillings, the sandwich can provide a balanced mix of carbohydrates, proteins, healthy fats, and micronutrients. Wholegrain bread is typically rich in complex carbohydrates that release energy slowly, vitamin E, antioxidants, and essential minerals like magnesium and iron, supporting overall health. Its origins date back to the early 20th century when whole grains became widely recognized for their health benefits. Wholegrain sandwiches are versatile and can cater to both vegetarian and non-vegetarian diets, commonly featuring vegetables, cheese, lean meats, or plant-based proteins.
Health Benefits
- Wholegrain bread is high in dietary fiber, which promotes healthy digestion and helps prevent constipation.
- Rich in magnesium, wholegrain bread supports muscle function and bone health.
- Contains vitamin E and antioxidants, which help combat oxidative stress and contribute to skin health.
Dietary Considerations
Selection and Storage
Store wholegrain bread in a cool, dry place or freeze to maintain freshness. Sandwiches should be eaten fresh or refrigerated in airtight containers to prevent spoilage.
Common Questions About Wholegrain sandwich Nutrition
Is a wholegrain sandwich high in protein?
A wholegrain sandwich typically contains moderate protein levels, depending on the fillings. For example, using wholegrain bread alone provides around 5 grams of protein per slice, while fillings like turkey or cheese can increase the protein content to 15-25 grams per serving.
Can I eat a wholegrain sandwich on a keto diet?
Wholegrain bread is not suitable for a keto diet as it is relatively high in carbohydrates. A slice of wholegrain bread contains about 15-20 grams of carbs, which would exceed the daily carb limit for keto. Opting for keto-friendly bread alternatives might be better.
What are the health benefits of eating a wholegrain sandwich?
Wholegrain sandwiches offer benefits like higher fiber content, which aids digestion and supports heart health. Wholegrain bread is also a source of essential nutrients like B vitamins and magnesium. However, processed fillings like deli meats may add sodium, so choosing fresh, lean ingredients is best.
What is the recommended serving size for a wholegrain sandwich?
Typically, a wholegrain sandwich should consist of 2 slices of bread and moderate fillings to balance nutrients. This portion provides roughly 300-400 calories, depending on the fillings. Pair it with vegetables or fruits for a well-rounded meal.
How does a wholegrain sandwich compare to white bread sandwiches?
Wholegrain sandwiches are nutritionally superior as they provide more fiber, vitamins, and minerals compared to white bread. While white bread is more processed and lower in nutrients, wholegrain bread supports better digestion and offers longer-lasting energy.
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.
