1 serving (150 grams) contains 300 calories, 12.0 grams of protein, 12.0 grams of fat, and 35.0 grams of carbohydrates.
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Nutrition Information
Calories |
476.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.0 g | 24% | |
| Saturated Fat | 9.5 g | 47% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 47.6 mg | 15% | |
| Sodium | 952.4 mg | 41% | |
| Total Carbohydrates | 55.6 g | 20% | |
| Dietary Fiber | 4.8 g | 17% | |
| Sugars | 6.3 g | ||
| protein | 19.0 g | 38% | |
| Vitamin D | 31.7 mcg | 158% | |
| Calcium | 317.5 mg | 24% | |
| Iron | 3.2 mg | 17% | |
| Potassium | 238.1 mg | 5% | |
* 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 Sandwich with cheese and lettuce
A sandwich with cheese and lettuce is a versatile meal commonly found in Western cuisines, though variations are enjoyed globally. It typically consists of bread, a slice of cheese, fresh lettuce, and optionally additional ingredients like condiments and proteins. Nutritionally, the bread provides carbohydrates and dietary fiber depending on its type (e.g., whole grain or white bread), while cheese offers protein, calcium, and fats. Lettuce adds a low-calorie fresh element, contributing some vitamins such as vitamin K and folate. Overall, this meal combines macronutrients and micronutrients to suit a light, balanced snack or meal option.
Health Benefits
- Provides calcium and phosphorus from cheese, essential for strong bones and teeth.
- Lettuce is rich in vitamin K, which supports blood clotting and bone health.
- Protein in cheese aids muscle repair and immune function.
- Whole grain bread can offer dietary fiber, promoting digestive health and heart health.
- Contains folate from lettuce, which supports cell division and DNA synthesis.
Dietary Considerations
Selection and Storage
Store ingredients like cheese and lettuce separately in the refrigerator to maintain freshness. Assemble the sandwich shortly before consumption to prevent sogginess.
Common Questions About Sandwich with cheese and lettuce Nutrition
How many calories and grams of protein are in a sandwich with cheese and lettuce?
The calorie and protein content of a sandwich with cheese and lettuce vary depending on the type of bread, cheese, and portion sizes used. On average, a sandwich with two slices of whole wheat bread, one slice of cheddar cheese, and a handful of lettuce contains approximately 250-300 calories and 10-15 grams of protein. Adjusting ingredients can modify these values.
Is a sandwich with cheese and lettuce suitable for a low-carb or keto diet?
A traditional sandwich with bread is not keto-friendly due to the high carbohydrate content of bread (about 12-15 grams of carbs per slice). However, you can make it keto-compatible by using low-carb or lettuce wraps instead of regular bread while keeping the cheese and lettuce.
Are there any health benefits or concerns with eating a sandwich with cheese and lettuce?
This sandwich can be a good source of calcium from the cheese and fiber from the lettuce if whole-grain bread is used. However, it may be high in saturated fat depending on the type of cheese and bread used. Opt for low-fat cheese and whole-grain bread to increase health benefits while moderating calorie and fat intake.
What is a recommended portion size for a sandwich with cheese and lettuce?
A standard portion includes two slices of bread, one to two slices of cheese, and a handful of lettuce. This typically satisfies a moderate-sized meal or snack. Adjust based on your dietary needs, adding protein like lean meat or plant-based options if desired.
How does a sandwich with cheese and lettuce compare to other sandwiches?
Compared to a sandwich with deli meats, a cheese and lettuce sandwich is usually lower in protein but also lower in sodium, depending on the cheese. It is more calorie-dense than a plain vegetable sandwich but can serve as a more filling vegetarian option. To enhance nutritional value, consider adding avocado, tomato, or lean protein.
