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Vegetable Sandwich

Vegetable Sandwich

Everyday

A vegetable sandwich is a plant-based meal featuring layered fresh or grilled vegetables, typically served on whole-grain bread or a roll. This nutrient-dense option provides substantial dietary fiber, vitamins, and minerals while remaining low in saturated fats, especially when paired with spreads like hummus or avocado instead of mayonnaise. Its customizable ingredients—such as crisp lettuce, tomatoes, cucumbers, and sprouts—create a satisfying textural contrast, making it a versatile choice for vegetarian, vegan, or health-conscious diets.

Macro Impact

A 1 sandwich serving contains 210 calories, 8g protein, 37g carbs, and 3g fat.

Calorie Burn

How long would it take to burn off 210 calories?
Walking3.5 mph, moderate pace
49 min
YogaModerate effort, gentle pace
36 min
SwimmingModerate effort, freestyle
27 min
Biking12-14 mph, moderate effort
22 min
StairsStair climbing, moderate pace
24 min
Running5 mph (12 min/mile)
18 min

Nutrition Facts

Serving size1 sandwich (150 g)
Amount per serving
Calories210
% Daily Value*
Total Fat3g
4%
Saturated Fat0.8g
4%
Trans Fat0g
Polyunsaturated Fat1g
Monounsaturated Fat2g
Cholesterol0mg
0%
Sodium510mg
22%
Total Carbohydrate37g
13%
Dietary Fiber3g
11%
Total Sugars5g
Includes Added Sugars0.8g
2%
Protein8g
Vitamin D0mcg
0%
Calcium120mg
9%
Iron2mg
13%
Potassium300mg
6%

* 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
37 / 275 g
13%
Fiber
3 / 28 g
11%
Sugars
5 g
Added Sugars
1 / 50 g
2%
Soluble Fiber
1 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
3 / 78 g
4%
Monounsaturated
2 / 31 g
5%
Polyunsaturated
1 / 23 g
5%
Saturated
1 / 23 g
3%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
3%
Omega 6
1 / 19 g
6%
Omega 9
2 g
Protein
Protein
8 / 80 g
10%
Amino Acids
Histidine
0 / 3 g
8%
Isoleucine
0 / 2 g
26%
Leucine
1 / 3 g
23%
Lysine
0 / 2 g
15%
Methionine
0 / 1 g
10%
Phenylalanine
0 / 2 g
21%
Threonine
0 / 1 g
30%
Tryptophan
0 / 0 g
38%
Valine
0 / 2 g
23%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
1 g
Glycine
0 g
Proline
1 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
20%
Riboflavin, B2
0 / 1 mg
15%
Niacin, B3
2 / 15 mg
15%
Pantothenic Acid, B5
1 / 5 mg
9%
Pyridoxine, B6
0 / 1 mg
12%
Biotin, B7
5 / 30 mcg
15%
Cobalamin, B12
0 / 2 mcg
0%
Folate
60 / 400 mcg
15%
Vitamin A
120 / 800 mcg
15%
Vitamin C
18 / 83 mg
22%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
5%
Vitamin K
30 / 105 mcg
29%
Minerals
Calcium
120 / 1k mg
12%
Copper
0 / 1 mg
17%
Iron
2 / 13 mg
17%
Magnesium
38 / 370 mg
10%
Manganese
1 / 2 mg
22%
Phosphorous
135 / 700 mg
19%
Potassium
300 / 3k mg
10%
Selenium
23 / 55 mcg
41%
Sodium
510 / 2.3k mg
22%
Zinc
1 / 10 mg
11%
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
65 g
Caffeine
0 mg
Choline
23 mg
Taurine
0 mg

References

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

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    1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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