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Zucchini sandwich Calories
Vegetable sandwich with zucchini filling
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Zucchini sandwich (180 g) has 335 calories. That works out to 186 calories per 100 g. It contains 43.4 g of carbs, 11.5 g of protein, 13 g of fat and 4.1 g of fiber. Its 19.8 µg of Selenium covers 36% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Zucchini sandwich Nutrition Facts
Selected: 1 piece (medium) · 180 g
335
KCAL / 180G
Carbs
43.4g
· 16% DV
Protein
11.5g
· 23% DV
Fat
13g
· 17% DV
Fiber
4.1g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 52% · Protein 14% · Fat 34%
Zucchini sandwich nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 335 kcal | |
| Total fat | 13 g | 17% |
| Saturated fat | 2.34 g | 12% |
| Trans fat | 0.05 g | |
| Sodium | 612 mg | 27% |
| Total carbohydrate | 43.4 g | 16% |
| Fiber | 4.1 g | 15% |
| 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 Zucchini sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 335 kcal |
| 1 slice (thin) | 70 g | 130 kcal |
| ½ piece (half) | 90 g | 167 kcal |
| 100 g | 100 g | 186 kcal |
| 2 slice (thick) | 120 g | 223 kcal |
| 1 piece (small) | 140 g | 260 kcal |
| 1 piece (large) | 240 g | 446 kcal |
| 1 serving (extra large) | 300 g | 558 kcal |
Calculated from 186 calories per 100 g.
Frequently Asked Questions About Zucchini sandwich
How do you make a zucchini sandwich?
A zucchini sandwich is made by putting prepared zucchini filling between slices of bread or in a roll. Sauté or grill sliced zucchini, add seasonings and optional cheese or sauce, then assemble the sandwich just before serving.
What goes in a zucchini sandwich?
Zucchini and bread form the base of a zucchini sandwich, while cheese, tomato, leafy greens, and spreads are common additions. There is no single standard filling, so choose ingredients that complement the zucchini without making the bread soggy.
Should zucchini be cooked for a zucchini sandwich?
No, zucchini does not have to be cooked for a zucchini sandwich. Thin raw slices give a fresh, crisp bite, while sautéed or grilled zucchini becomes softer and more savory; either works depending on the texture you want.
How do you stop a zucchini sandwich from getting soggy?
Drain or cook off excess moisture before adding zucchini to a sandwich. Keep wet sauces in a thin layer, toast the bread if you like, and assemble the zucchini sandwich shortly before eating for a firmer texture.
What bread is best for a zucchini sandwich?
Sturdy bread is usually best for a zucchini sandwich because it holds the filling without collapsing. Sourdough, a crusty roll, or firm sandwich bread can work well, especially when the zucchini has been sautéed or dressed.
Can you grill a zucchini sandwich?
Yes, you can grill a zucchini sandwich after assembling it. Use bread that can hold the filling, keep juicy ingredients to a minimum, and grill until the bread is crisp and any cheese inside has melted.
What cheese goes well in a zucchini sandwich?
Mozzarella, feta, goat cheese, and provolone all pair well with zucchini in a sandwich. Choose mozzarella or provolone for a mild, melty filling, or feta and goat cheese for a sharper, tangier contrast.
What should you serve with a zucchini sandwich?
A zucchini sandwich pairs well with tomato soup, a green salad, or roasted vegetables. For a lighter lunch, serve it with fresh fruit or salad; for a more substantial meal, add a bowl of soup.
Can you make a zucchini sandwich ahead of time?
Yes, but it holds its texture better if you prepare the filling ahead and assemble the zucchini sandwich just before eating. Cooked zucchini releases moisture as it sits, which can soften the bread.
Can you freeze a zucchini sandwich?
Freezing a fully assembled zucchini sandwich is generally not recommended because thawed zucchini and bread can become watery and soft. Freeze cooked zucchini filling separately if needed, then thaw, reheat, and assemble it with fresh bread.
Zucchini sandwich Vitamins & Minerals
Vitamins
B3
3.24mg · 20% DV
B1
0.22mg · 18% DV
Folate
61.2µg · 15% DV
Vitamin K
16.2µg · 13% DV
Minerals
Selenium
20µg · 36% DV
Sodium
612mg · 27% DV
Phosphorus
173mg · 25% DV
Manganese
0.5mg · 22% DV
Potassium ⭐
324mg · 10% DV
Zucchini sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini sandwich
To burn the 335 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 Zucchini sandwich?
A zucchini sandwich is bread filled with zucchini, with no single standard recipe. The zucchini is often cooked, and ingredients such as cheese, greens or sauce vary by version. It is more a flexible, everyday sandwich than a dish tied to one particular regional tradition, and can be made at home or bought from a café.
It works as a quick lunch or light meal and may be served warm or cold. The zucchini adds vegetable fibre and volume, while the bread provides much of the carbohydrate; additional fillings affect the overall balance. For a lighter option, go easy on rich sauces and pair it with a side salad.
How Nutritious Is Zucchini 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 Zucchini 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 Zucchini sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Zucchini sandwich Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Zucchini sandwich Fat Profile
SATURATED
2.34g
MONOUNSATURATED
4.32g
POLYUNSATURATED
3.6g
Omega 6:3 ratio 38:1
Above the ideal 4:1 (38:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.