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Hummus and Vegetables Sandwich

Hummus and Vegetables Sandwich

Everyday

A hummus and vegetables sandwich is a plant-based meal combining protein-rich chickpea spread with fresh, crisp vegetables like cucumbers, tomatoes, and spinach. This nutrient-dense option provides substantial fiber from both the hummus and raw vegetables, along with heart-healthy fats from tahini in the spread. Typically served on whole-grain bread for added fiber, it offers a satisfying contrast of creamy and crunchy textures while remaining naturally dairy-free and adaptable to vegan or gluten-free diets.

Macro Impact

A 1 sandwich serving contains 419 calories, 17g protein, 73g carbs, and 7g fat.

Calorie Burn

How long would it take to burn off 419 calories?
Walking3.5 mph, moderate pace
1 hour 37 min
YogaModerate effort, gentle pace
1 hour 11 min
SwimmingModerate effort, freestyle
54 min
Biking12-14 mph, moderate effort
43 min
StairsStair climbing, moderate pace
49 min
Running5 mph (12 min/mile)
36 min

Nutrition Facts

Serving size1 sandwich (287 g)
Amount per serving
Calories419
% Daily Value*
Total Fat7g
9%
Saturated Fat0g
0%
Trans Fat0g
Polyunsaturated Fat3g
Monounsaturated Fat4g
Cholesterol0mg
0%
Sodium548mg
24%
Total Carbohydrate73g
27%
Dietary Fiber6g
22%
Total Sugars6g
Includes Added Sugars0g
0%
Protein17g
Vitamin D0mcg
0%
Calcium115mg
9%
Iron5mg
27%
Potassium689mg
15%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
73 / 275 g
27%
Fiber
6 / 28 g
22%
Sugars
6 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
2 g
Insoluble Fiber
4 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
7 / 78 g
9%
Monounsaturated
4 / 31 g
13%
Polyunsaturated
3 / 23 g
12%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
3 / 19 g
15%
Omega 9
4 g
Protein
Protein
17 / 80 g
21%
Amino Acids
Histidine
0 / 3 g
12%
Isoleucine
1 / 2 g
36%
Leucine
1 / 3 g
31%
Lysine
1 / 2 g
40%
Methionine
0 / 1 g
17%
Phenylalanine
1 / 2 g
38%
Threonine
0 / 1 g
31%
Tryptophan
0 / 0 g
45%
Valine
1 / 2 g
36%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
3 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
25%
Riboflavin, B2
0 / 1 mg
24%
Niacin, B3
3 / 15 mg
19%
Pantothenic Acid, B5
1 / 5 mg
11%
Pyridoxine, B6
0 / 1 mg
22%
Biotin, B7
6 / 30 mcg
19%
Cobalamin, B12
0 / 2 mcg
0%
Folate
86 / 400 mcg
22%
Vitamin A
144 / 800 mcg
18%
Vitamin C
21 / 83 mg
25%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
10%
Vitamin K
14 / 105 mcg
14%
Minerals
Calcium
115 / 1k mg
11%
Copper
0 / 1 mg
32%
Iron
5 / 13 mg
38%
Magnesium
101 / 370 mg
27%
Manganese
1 / 2 mg
28%
Phosphorous
258 / 700 mg
37%
Potassium
689 / 3k mg
23%
Selenium
14 / 55 mcg
26%
Sodium
548 / 2.3k mg
24%
Zinc
1 / 10 mg
12%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
184 g
Caffeine
0 mg
Choline
57 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

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