Vegetable sandwich on wheat, with cheese
Common food
Photo: Wikipedia
A wholesome, lightly toasted wheat bread sandwich packed with crisp, fresh vegetables and a slice of melted cheese. It offers a satisfying crunch from the veggies, a soft, chewy bread base, and a savory, creamy note from the cheese. Nutritionally, it's a balanced, low-calorie option with a good protein-to-carb ratio for a light meal.
Calorie split: 18% protein · 50% carbs · 32% fat
↓ Full nutrition💚 Why it's loved
People love this sandwich for its perfect balance of textures—crunchy, soft, and creamy—and its ability to be a quick, nutritious meal that feels both light and satisfying. It's a classic comfort food that's endlessly adaptable to personal taste and dietary needs.
⚠️ Watch-outs & how to enjoy it better
The sodium content can be high, especially from the cheese and bread, which may be a concern for some. Those with gluten or dairy sensitivities need to choose alternatives. To counteract, opt for low-sodium cheese and bread, and pair the sandwich with a potassium-rich food like a banana or a side salad to help balance sodium levels.
Key benefits
- Provides a balanced mix of protein, carbs, and fats for sustained energy.
- Good source of dietary fiber from whole wheat bread and vegetables.
- Low in sugar, making it a smart choice for avoiding blood sugar spikes.
- High in volume and nutrients but relatively low in calories.
- Versatile and easily customizable with seasonal vegetables.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'BLT' sandwich, a close cousin, was first popularized in the late 1920s, but the concept of a vegetable and cheese sandwich on sliced bread became a staple of American diners and home kitchens after the invention of pre-sliced bread in 1928.
Full nutrition (USDA data · scales with serving)
| Water | 67.9 g |
| Energy | 146 kcal |
| Protein | 6.5 g |
| Total lipid (fat) | 5.2 g |
| Carbohydrate, by difference | 18.4 g |
| Fiber, total dietary | 2.4 g |
| Total Sugars | 3.8 g |
| Calcium, Ca | 170 mg |
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 27.0 mg |
| Phosphorus, P | 132 mg |
| Potassium, K | 170 mg |
| Sodium, Na | 443 mg |
| Zinc, Zn | 0.89 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 11.7 ug |
| Vitamin C, total ascorbic acid | 16.7 mg |
| Thiamin | 0.15 mg |
| Riboflavin | 0.14 mg |
| Niacin | 1.8 mg |
| Vitamin B-6 | 0.12 mg |
| Folate, total | 35.0 ug |
| Folic acid | 5.0 ug |
| Folate, food | 30.0 ug |
| Folate, DFE | 38.0 ug |
| Choline, total | 13.0 mg |
| Vitamin B-12 | 0.17 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 59.0 ug |
| Retinol | 30.0 ug |
| Carotene, beta | 335 ug |
| Carotene, alpha | 10.0 ug |
| Cryptoxanthin, beta | 32.0 ug |
| Lycopene | 306 ug |
| Lutein + zeaxanthin | 169 ug |
| Vitamin E (alpha-tocopherol) | 0.49 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.40 ug |
| Vitamin K (phylloquinone) | 9.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.2 g |
| SFA 4:0 | 0.07 g |
| SFA 6:0 | 0.05 g |
| SFA 8:0 | 0.03 g |
| SFA 10:0 | 0.08 g |
| SFA 12:0 | 0.10 g |
| SFA 14:0 | 0.30 g |
| SFA 16:0 | 1.1 g |
| SFA 18:0 | 0.42 g |
| Fatty acids, total monounsaturated | 1.4 g |
| MUFA 16:1 | 0.07 g |
| MUFA 18:1 | 1.3 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.70 g |
| PUFA 18:2 | 0.63 g |
| PUFA 18:3 | 0.08 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 10.0 mg |
FAQ
Is this sandwich a good source of protein?
With about 6.5g of protein per 100g, it provides a moderate amount, mainly from the cheese and wheat bread. Adding a lean protein like turkey or chicken can significantly boost its protein content.
How can I make it more filling without adding many calories?
Load it with low-calorie, high-fiber vegetables like spinach, cucumbers, and bell peppers. Using a slice of whole-grain bread and a thin layer of hummus or mashed avocado can add creaminess and fiber for fullness.
Is the wheat bread necessary for the nutrition profile?
Whole wheat bread contributes significantly to the fiber and micronutrient content. Using white bread would increase the glycemic index and reduce the fiber, making it less nutritionally balanced.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.46 kcal/g · 18% calories from protein · 2.4 g fiber · 3.8 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.61 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.