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Green sandwich Calories
Made with whole-grain bread, leafy greens, tomato, and cucumber; nutrition varies with ingredients and added spreads.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Green sandwich (180 g) has 324 calories. That works out to 180 calories per 100 g. It contains 54.9 g of carbs, 13 g of protein, 6.1 g of fat and 7.6 g of fiber. Its 64.8 µg of Vitamin K covers 54% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Green sandwich Nutrition Facts
Selected: 1 serving (medium) · 180 g
324
KCAL / 180G
Carbs
54.9g
· 20% DV
Protein
13g
· 26% DV
Fat
6.1g
· 8% DV
Fiber
7.6g
· 27% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 16% · Fat 17%
Green sandwich nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 324 kcal | |
| Total fat | 6.1 g | 8% |
| Saturated fat | 1.08 g | 5% |
| Trans fat | 0 g | |
| Sodium | 648 mg | 28% |
| Total carbohydrate | 54.9 g | 20% |
| Fiber | 7.6 g | 27% |
| Protein | 13 g | 26% |
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 Serving of Green sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 324 kcal |
| 1 ounce (medium) | 28 g | 50 kcal |
| ½ serving (half) | 90 g | 162 kcal |
| 100 g | 100 g | 180 kcal |
| 1 piece (small) | 140 g | 252 kcal |
| 1 pack (medium) | 180 g | 324 kcal |
| 1 piece (large) | 250 g | 450 kcal |
| 1 serving (double) | 300 g | 540 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Green sandwich
How do you make a green sandwich?
To make a green sandwich, layer leafy greens, tomato and cucumber between slices of whole-grain bread. Dry the washed vegetables well first, and add a thin spread such as hummus or avocado to bring the filling together without making the bread soggy.
What is a green sandwich made of?
A green sandwich is usually made with whole-grain bread, leafy greens, tomato and cucumber. Fillings vary: avocado, herbs, sprouts or a plant-based spread can add different textures and flavors while keeping the vegetables at the center of the sandwich.
How do you keep a green sandwich from getting soggy?
Keep a green sandwich from getting soggy by drying the greens thoroughly, patting tomato slices dry and using only a thin layer of dressing. If packing it ahead, place wet ingredients between drier fillings or carry the dressing separately.
What greens work best in a green sandwich?
Crisp lettuce, baby spinach, arugula and watercress all work well in a green sandwich. Lettuce gives a mild crunch, while arugula and watercress taste pepperier. Use tender leaves and dry them well so they do not slip out or soften the bread.
Is a green sandwich the same as a green goddess sandwich?
No, a green sandwich does not necessarily mean a green goddess sandwich. “Green sandwich” describes a vegetable-filled sandwich, while a green goddess version is defined by its creamy, herb-based dressing, which may include ingredients such as herbs, lemon and mayonnaise or yogurt.
Can you toast a green sandwich?
Yes, you can toast a green sandwich, but leafy greens and cucumber soften when heated. For a crisp result, toast the bread or sandwich with the sturdier fillings first, then add the greens and cucumber just before serving.
What spread or dressing goes with a green sandwich?
Hummus, mashed avocado, pesto or a light lemon-and-olive-oil dressing all pair well with a green sandwich. Choose a spread that complements the greens, and use it sparingly so the filling stays fresh-tasting rather than wet.
Can you make a green sandwich ahead of time?
Yes, you can make a green sandwich a few hours ahead, but it tastes best when freshly assembled. Keep it covered in the refrigerator and pack juicy vegetables or dressing separately if you need to prepare it the night before.
What should you serve with a green sandwich?
Serve a green sandwich with soup, roasted vegetables or a simple side salad. Tomato soup makes a familiar pairing, while a bean or lentil soup turns the sandwich into a more substantial lunch.
Can you freeze a green sandwich?
No, a green sandwich is not a good candidate for freezing. Cucumber and leafy greens release water and lose their crisp texture when thawed, and the bread can become soggy. Freeze the bread separately and assemble the sandwich fresh instead.
Green sandwich Vitamins & Minerals
Vitamins
Vitamin K
64.8µg · 54% DV
B1
0.32mg · 27% DV
B3
3.78mg · 24% DV
Vitamin A
189µg · 21% DV
Minerals
Selenium
27µg · 49% DV
Manganese
1.12mg · 49% DV
Phosphorus
202mg · 29% DV
Sodium
648mg · 28% DV
Potassium ⭐
441mg · 13% DV
Green sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green sandwich
To burn the 324 calories in 1 serving (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 Green sandwich?
A green sandwich is a simple sandwich made with whole-grain bread, leafy greens, tomato and cucumber. It is not tied to one particular regional recipe: the exact combination often depends on what is fresh and on any spreads or extra fillings added. Its crisp vegetables and hearty bread make it easy to pack for lunch, take to work or school, or serve as a quick meal at home.
The greens and cucumber keep each bite fresh, while whole-grain bread gives it a more substantial texture. It provides fibre, though its overall nutrition varies with the bread and additions; it contains 180 calories per 100 g. For a lighter version, use a modest amount of spread and add plenty of vegetables. It pairs well with soup or a piece of fruit.
How Nutritious Is Green 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 Green sandwich Processed?
NOVA 2
Minimally 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 Green sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Green sandwich Good For?
Vegan
✓ 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
Green sandwich Fat Profile
SATURATED
1.08g
MONOUNSATURATED
1.44g
POLYUNSATURATED
1.62g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.