1 serving (150 grams) contains 300 calories, 20.0 grams of protein, 10.0 grams of fat, and 30.0 grams of carbohydrates.
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Nutrition Information
Calories |
473.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.8 g | 20% | |
| Saturated Fat | 4.7 g | 23% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 63.1 mg | 21% | |
| Sodium | 946.4 mg | 41% | |
| Total Carbohydrates | 47.3 g | 17% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 6.3 g | ||
| protein | 31.5 g | 63% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 78.9 mg | 6% | |
| Iron | 3.2 mg | 17% | |
| Potassium | 394.3 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 Sandwich with lettuce and meat
The sandwich with lettuce and meat is a convenient and versatile meal popular across many cuisines. It typically consists of a filling of sliced or shredded meat (such as turkey, chicken, beef, or ham) combined with crisp lettuce, placed between slices of bread or a roll. Its origins trace back to Europe, where sandwiches were historically convenient handheld meals. Nutritionally, this meal can vary widely depending on the bread and meat used but often provides a balance of macronutrients like protein, carbohydrates, and dietary fiber. It contains essential vitamins such as B12 (from meat) and vitamin K (from lettuce), as well as iron and other minerals to support energy and health.
Health Benefits
- Rich source of protein from the meat, which supports muscle repair and maintenance
- Provides vitamin K from lettuce, promoting blood clotting and bone health
- Contains iron from the meat, aiding in oxygen transportation in the blood
Dietary Considerations
Selection and Storage
Store prepared sandwiches in an airtight container in the refrigerator and consume within 1-2 days. For best results, assemble fresh to maintain the lettuce’s crispness.
Common Questions About Sandwich with lettuce and meat Nutrition
How much protein and calories are in a sandwich with lettuce and meat?
The protein and calorie content of a sandwich with lettuce and meat depends on the specific ingredients. For example, if you use 2 slices of whole wheat bread (160 calories), 3 ounces of roasted turkey (26g of protein, 125 calories), and a large lettuce leaf (5 calories), the sandwich would contain roughly 290 calories and 26g of protein. Adding condiments or cheese will increase these values.
Is a sandwich with lettuce and meat suitable for a keto diet?
A traditional sandwich with bread is not keto-friendly because bread is typically high in carbs. However, you can make it keto-compatible by swapping the bread for lettuce wraps or low-carb alternatives while keeping the meat and other low-carb fillings, such as cheese and avocado.
Are there health concerns with eating a sandwich with lettuce and meat regularly?
The main health concerns depend on the type of meat and bread used. Processed meats, such as deli meats and bacon, can be high in salt and preservatives, which are linked to cardiovascular issues if consumed in excess. Additionally, refined white bread offers minimal nutritional value compared to whole grain options. Opt for lean, unprocessed meats and whole-grain bread for a healthier choice.
What is a recommended portion size for a sandwich with lettuce and meat?
A standard portion for a sandwich with lettuce and meat is 1 sandwich made with 2 slices of bread, 2-3 ounces of meat, and a few lettuce leaves. This portion typically provides a balanced amount of protein, carbs, and fiber for a moderate meal, offering around 300-400 calories depending on ingredients. Adjust portion sizes based on your daily caloric needs.
How does a sandwich with lettuce and meat compare to a salad with the same ingredients?
A sandwich with lettuce and meat typically includes bread, which adds carbs and calories. In contrast, a salad with the same meat, lettuce, and additional vegetables is lower in calories and carbs but lacks the density of bread, making it potentially less filling. For a healthier option, choose whole-grain bread for the sandwich or add healthy fats like avocado or olive oil to the salad to make it more satisfying.
