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Cream Cheese Arugula Sandwich Calories
Source of calcium and fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Cream Cheese Arugula Sandwich (140 g) has 329 calories. That works out to 235 calories per 100 g. It contains 42.1 g of carbs, 11.5 g of protein, 12.7 g of fat and 3.2 g of fiber. Its 25.2 µg of Selenium covers 46% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Cream Cheese Arugula Sandwich Nutrition Facts
Selected: 1 piece (medium) · 140 g
329
KCAL / 140G
Carbs
42.1g
· 15% DV
Protein
11.5g
· 23% DV
Fat
12.7g
· 16% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 51% · Protein 14% · Fat 35%
Cream Cheese Arugula Sandwich nutrition facts table · 1 piece (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 329 kcal | |
| Total fat | 12.7 g | 16% |
| Saturated fat | 6.51 g | 33% |
| Trans fat | 0.25 g | |
| Sodium | 602 mg | 26% |
| Total carbohydrate | 42.1 g | 15% |
| Fiber | 3.2 g | 11% |
| Protein | 11.5 g | 23% |
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 Cream Cheese Arugula Sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 140 g | 329 kcal |
| ½ piece (half) | 70 g | 165 kcal |
| 100 g | 100 g | 235 kcal |
| 1 piece (small) | 100 g | 235 kcal |
| 1 serving (medium) | 140 g | 329 kcal |
| 2 slice (thick) | 140 g | 329 kcal |
| 1 piece (large) | 190 g | 447 kcal |
Calculated from 235 calories per 100 g.
Frequently Asked Questions About Cream Cheese Arugula Sandwich
What is in a cream cheese arugula sandwich?
A cream cheese arugula sandwich usually has bread, cream cheese, and fresh arugula. Sliced cucumber, tomato, lemon zest, or black pepper are common additions, but keeping the filling simple lets the peppery greens stand out.
How do you make a cream cheese arugula sandwich?
Spread cream cheese over one or both slices of bread, add clean, thoroughly dried arugula, and close the sandwich. For a firmer filling, add thinly sliced cucumber or tomato, then season with black pepper before serving.
What bread is best for a cream cheese arugula sandwich?
A cream cheese arugula sandwich works well on sourdough, seeded whole-grain bread, or a soft sandwich roll. Choose sturdy slices if you are adding juicy vegetables; a softer roll makes a less crunchy, more delicate sandwich.
Can you toast a cream cheese arugula sandwich?
Yes, you can toast a cream cheese arugula sandwich, but the arugula is better added after heating. Toast the bread with the cream cheese, then tuck in fresh greens so they stay crisp rather than wilting.
How do you keep a cream cheese arugula sandwich from getting soggy?
Dry the arugula completely and pat any sliced vegetables dry before assembling a cream cheese arugula sandwich. Spread cream cheese across the bread as a barrier, and pack wet ingredients separately if the sandwich will sit for a while.
Can you make a cream cheese arugula sandwich ahead of time?
Yes, a cream cheese arugula sandwich can be made ahead and kept covered in the refrigerator. For the freshest texture, assemble it close to serving time or pack the arugula separately and add it just before eating.
What goes well with a cream cheese arugula sandwich?
A cream cheese arugula sandwich pairs well with tomato soup, a green salad, or roasted vegetables. For a lighter lunch, serve it with fresh fruit; for a more substantial meal, add a cup of soup or a side salad.
How can you add protein to a cream cheese arugula sandwich?
Add a sliced hard-boiled egg, smoked salmon, or cooked chicken to a cream cheese arugula sandwich for a more filling option. For a meat-free version, try sliced, baked tofu; keep additions thin so the sandwich stays easy to eat.
Why does arugula taste peppery in a cream cheese arugula sandwich?
Arugula naturally has a peppery, slightly bitter flavor, which is especially noticeable in a cream cheese arugula sandwich with few other ingredients. Young leaves tend to taste milder, and cream cheese softens their sharpness.
Is a cream cheese arugula sandwich a healthy lunch?
A cream cheese arugula sandwich can be a convenient lunch, especially with whole-grain bread and extra vegetables. Add an egg or another protein-rich filling if you want a more substantial meal, and choose portions that suit your appetite.
Cream Cheese Arugula Sandwich Vitamins & Minerals
Vitamins
B1
0.39mg · 33% DV
Vitamin K
39.2µg · 33% DV
B3
3.92mg · 25% DV
Folate
91µg · 23% DV
Minerals
Selenium
25µg · 45% DV
Manganese
0.67mg · 29% DV
Phosphorus
203mg · 29% DV
Sodium
602mg · 26% DV
Potassium ⭐
217mg · 6% DV
Cream Cheese Arugula Sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cream Cheese Arugula Sandwich
To burn the 329 calories in 1 piece (medium) (140 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 Cream Cheese Arugula Sandwich?
A Cream Cheese Arugula Sandwich layers soft, tangy cream cheese with fresh, peppery arugula between slices of bread. It is an easy café or home lunch rather than a dish tied to one specific regional tradition; tomato, cucumber or other greens are common additions.
The creamy filling softens the arugula’s pleasantly sharp bite, making the sandwich satisfying without a heavy sauce. It works for lunch, a light supper or a portable snack, and pairs well with soup or a simple salad. It provides calcium and fibre, with 2.3 g of fibre per 100 g. For a lighter version, use a thinner spread of cream cheese and add extra greens or sliced vegetables.
How Nutritious Is Cream Cheese Arugula 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 Cream Cheese Arugula 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 Cream Cheese Arugula Sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Cream Cheese Arugula Sandwich Good For?
Vegan
— Not suitable
Vegetarian
✓ 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
Cream Cheese Arugula Sandwich Fat Profile
SATURATED
6.51g
MONOUNSATURATED
3.29g
POLYUNSATURATED
1.82g
Omega 6:3 ratio 14.6:1
Above the ideal 4:1 (14.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.