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Chicken vegetable sandwich Calories
Protein and fiber source, balanced with vegetables, filling sandwich
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Chicken vegetable sandwich (180 g) has 306 calories. That works out to 170 calories per 100 g. It contains 39.6 g of carbs, 18 g of protein, 8.1 g of fat and 5 g of fiber. Its 32.4 µg of Vitamin K covers 27% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Chicken vegetable sandwich Nutrition Facts
Selected: 1 piece (medium) · 180 g
306
KCAL / 180G
Carbs
39.6g
· 14% DV
Protein
18g
· 36% DV
Fat
8.1g
· 10% DV
Fiber
5g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 52% · Protein 24% · Fat 24%
Chicken vegetable sandwich nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 306 kcal | |
| Total fat | 8.1 g | 10% |
| Saturated fat | 1.8 g | 9% |
| Trans fat | 0.04 g | |
| Sodium | 612 mg | 27% |
| Total carbohydrate | 39.6 g | 14% |
| Fiber | 5 g | 18% |
| Protein | 18 g | 36% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Chicken vegetable sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 306 kcal |
| 1 piece (extra small) | 90 g | 153 kcal |
| 100 g | 100 g | 170 kcal |
| 1 piece (small) | 120 g | 204 kcal |
| 1 serving (medium) | 180 g | 306 kcal |
| 1 piece (large) | 250 g | 425 kcal |
| 1 serving (large) | 250 g | 425 kcal |
| 1 piece (extra large) | 300 g | 510 kcal |
| 2 piece (double) | 360 g | 612 kcal |
Calculated from 170 calories per 100 g.
Frequently Asked Questions About Chicken vegetable sandwich
How do you make a chicken vegetable sandwich?
A chicken vegetable sandwich is made by layering cooked chicken and vegetables between slices of bread. Use cooled, cooked chicken, add crisp vegetables such as lettuce and tomato, and spread sauce thinly so the bread does not get soggy.
What goes in a chicken vegetable sandwich?
A chicken vegetable sandwich usually contains cooked chicken, lettuce, tomato, and cucumber, with a spread such as mayonnaise or mustard. Cheese, roasted peppers, avocado, or herbs are common additions, but the exact filling varies by recipe.
Is a chicken vegetable sandwich a healthy lunch?
Yes, a chicken vegetable sandwich can make a filling lunch because it combines protein-rich chicken with vegetables. Choose grilled or roasted chicken, add plenty of vegetables, and go easy on creamy sauces to keep the meal balanced.
Can you eat a chicken vegetable sandwich cold?
Yes, a chicken vegetable sandwich can be eaten cold, and it is often served that way. Chill the cooked chicken before assembling, keep the sandwich refrigerated until mealtime, and add watery vegetables shortly before eating to preserve the bread's texture.
How long does a chicken vegetable sandwich last in the fridge?
An assembled chicken vegetable sandwich is best eaten the same day, as vegetables can release moisture and make the bread soggy. Keep it covered and refrigerated, and discard it if it has been left at room temperature for over two hours.
What bread is best for a chicken vegetable sandwich?
Sturdy sandwich bread, whole-wheat bread, or a roll works well for a chicken vegetable sandwich. Choose bread thick enough to hold the filling without tearing; lightly toasting it can also help keep moist ingredients from soaking through.
How do you keep a chicken vegetable sandwich from getting soggy?
Keep a chicken vegetable sandwich from getting soggy by drying washed vegetables, cooling the chicken, and using only a thin layer of spread. For packed lunches, keep wet ingredients separate and assemble the sandwich shortly before eating.
Can you meal-prep chicken vegetable sandwiches?
Yes, you can meal-prep the components of chicken vegetable sandwiches, but assembling them too far ahead can make the bread wet. Refrigerate the cooked chicken and chopped vegetables separately, then put the sandwiches together when you are ready to eat.
What sauce goes well in a chicken vegetable sandwich?
Mayonnaise, mustard, hummus, or a yogurt-based dressing all go well in a chicken vegetable sandwich. Pair the sauce with the filling—for example, mustard with roasted chicken or a light yogurt dressing with crunchy vegetables—and spread it sparingly.
Can you freeze a chicken vegetable sandwich?
Freezing a fully assembled chicken vegetable sandwich is not recommended because fresh vegetables become watery and limp after thawing. Freeze cooked chicken separately if needed, then thaw it safely and assemble the sandwich with fresh vegetables and bread.
Chicken vegetable sandwich Vitamins & Minerals
Vitamins
Vitamin K
32.4µg · 27% DV
B3
3.96mg · 25% DV
B5
1.08mg · 22% DV
B1
0.23mg · 19% DV
Minerals
Sodium
612mg · 27% DV
Selenium
13µg · 24% DV
Phosphorus
162mg · 23% DV
Copper
0.14mg · 16% DV
Potassium ⭐
378mg · 11% DV
Chicken vegetable sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chicken vegetable sandwich
To burn the 306 calories in 1 piece (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Chicken vegetable sandwich?
A Chicken vegetable sandwich pairs cooked chicken and vegetables between slices of bread or in a roll. Common fillings include lettuce, tomato, cucumber or peppers, though the combination varies with what is on hand. It is a flexible way to turn cooked chicken into a portable meal, with the bread and any spread shaping its texture and flavour.
It is often eaten for lunch, packed for work or school, or served as a quick supper. Crisp vegetables bring freshness alongside the savoury chicken; a generous spread makes the sandwich richer. It offers protein as well as fibre from the vegetables, with 2.8 g of fibre per 100 g. For a lighter version, go easy on creamy spreads and add extra vegetables; it also pairs well with soup or a simple side salad.
How Nutritious Is Chicken vegetable sandwich?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Chicken vegetable sandwich Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Chicken vegetable sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Chicken vegetable sandwich Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Chicken vegetable sandwich Fat Profile
SATURATED
1.8g
MONOUNSATURATED
2.34g
POLYUNSATURATED
1.98g
Omega 6:3 ratio 5.8:1
Above the ideal 4:1 (5.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.