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Salami, Cheese and Arugula Sandwich Calories
Source of protein and calcium; high in sodium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Salami, Cheese and Arugula Sandwich (200 g) has 560 calories. That works out to 280 calories per 100 g. It contains 53.6 g of carbs, 26.4 g of protein, 27.2 g of fat and 4.2 g of fiber. Its 44 µg of Selenium covers 80% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Salami, Cheese and Arugula Sandwich Nutrition Facts
Selected: 1 serving (medium) · 200 g
560
KCAL / 200G
Carbs
53.6g
· 19% DV
Protein
26.4g
· 53% DV
Fat
27.2g
· 35% DV
Fiber
4.2g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 38% · Protein 19% · Fat 43%
Salami, Cheese and Arugula Sandwich nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 560 kcal | |
| Total fat | 27.2 g | 35% |
| Saturated fat | 11.2 g | 56% |
| Trans fat | 0.3 g | |
| Sodium | 1700 mg | 74% |
| Total carbohydrate | 53.6 g | 19% |
| Fiber | 4.2 g | 15% |
| Protein | 26.4 g | 53% |
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 Salami, Cheese and Arugula Sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 560 kcal |
| 1 piece (mini) | 70 g | 196 kcal |
| 100 g | 100 g | 280 kcal |
| 1 piece (half) | 100 g | 280 kcal |
| 1 serving (small) | 150 g | 420 kcal |
| 1 serving (large) | 250 g | 700 kcal |
| 1 serving (extra large) | 300 g | 840 kcal |
Calculated from 280 calories per 100 g.
Frequently Asked Questions About Salami, Cheese and Arugula Sandwich
How do you make a Salami, Cheese and Arugula Sandwich?
A Salami, Cheese and Arugula Sandwich is made by layering salami, cheese and fresh arugula between slices of bread. The Turkish version uses kaşar, a mild Turkish semi-hard cheese. Add the arugula after warming the bread so it stays crisp.
Can you toast a Salami, Cheese and Arugula Sandwich?
Yes, you can toast a Salami, Cheese and Arugula Sandwich. Warm the bread with the salami and cheese until the cheese softens, then add the arugula; heating the leaves can make them wilt and lose their fresh, peppery bite.
What bread is best for a Salami, Cheese and Arugula Sandwich?
A sturdy bread works best for a Salami, Cheese and Arugula Sandwich because it holds the fillings without becoming soggy. Try a crusty roll, ciabatta or sourdough, and avoid very thin slices if you plan to toast it.
Is a Salami, Cheese and Arugula Sandwich healthy?
A Salami, Cheese and Arugula Sandwich provides protein and calcium, but it can be high in sodium because both salami and cheese are salty. Add extra arugula or tomato and use less salami to make the filling more balanced.
What sauce goes well in a Salami, Cheese and Arugula Sandwich?
Mustard pairs well with a Salami, Cheese and Arugula Sandwich because its tang cuts through the rich cheese and salty salami. A light spread of olive oil also works; use just a little so the bread and arugula do not turn soggy.
Can you make a Salami, Cheese and Arugula Sandwich without arugula?
Yes, you can make a Salami, Cheese and Arugula Sandwich without arugula, though it will lose its peppery flavor. Baby spinach gives a milder taste, while watercress keeps a sharper bite; add either just before serving for the freshest texture.
What can you serve with a Salami, Cheese and Arugula Sandwich?
A Salami, Cheese and Arugula Sandwich goes well with tomato soup, a simple salad or sliced fresh vegetables. Since the salami and cheese bring plenty of salt, a fresh, lightly dressed side is a better match than salty chips or pickles.
Can you prepare a Salami, Cheese and Arugula Sandwich the night before?
You can prepare a Salami, Cheese and Arugula Sandwich ahead, but arugula may wilt and make the bread damp overnight. Keep the assembled sandwich refrigerated and pack the leaves separately, adding them just before eating for better texture.
Can you eat a Salami, Cheese and Arugula Sandwich cold?
Yes, a Salami, Cheese and Arugula Sandwich can be eaten cold; toasting is optional. Cold bread keeps the arugula crisp and makes it convenient for lunch, while a warmed version has softer cheese and a more pronounced toasted flavor.
How can you make a Salami, Cheese and Arugula Sandwich less salty?
Use less salami and cheese in a Salami, Cheese and Arugula Sandwich, and add unsalted tomato or extra arugula for more filling. Avoid adding salt or salty condiments, since the cured meat and cheese already contribute plenty of it.
Salami, Cheese and Arugula Sandwich Vitamins & Minerals
Vitamins
B12
1.5µg · 63% DV
B3
9mg · 56% DV
B1
0.6mg · 50% DV
B2
0.56mg · 43% DV
Minerals
Selenium
44µg · 80% DV
Sodium
1700mg · 74% DV
Phosphorus
480mg · 69% DV
Calcium
560mg · 56% DV
Potassium ⭐
420mg · 12% DV
Salami, Cheese and Arugula Sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salami, Cheese and Arugula Sandwich
To burn the 560 calories in 1 serving (medium) (200 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 Salami, Cheese and Arugula Sandwich?
A Salami, Cheese and Arugula Sandwich layers sliced salami, cheese and peppery arugula in bread. It is an easy-to-assemble lunch found in cafés and delis in many places, with the exact bread and cheese varying by region.
The savoury, seasoned meat and creamy cheese are balanced by arugula’s fresh, slightly bitter bite. It works well as a grab-and-go lunch or a simple meal with soup or a side salad; toasting the bread softens the cheese and adds crunch. It provides protein and calcium, but can also be high in sodium. For a lighter version, use less salami and add extra arugula or other fresh vegetables.
How Nutritious Is Salami, Cheese and 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 Salami, Cheese and 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 Salami, Cheese and Arugula Sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Salami, Cheese and Arugula 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
Salami, Cheese and Arugula Sandwich Fat Profile
SATURATED
11.2g
MONOUNSATURATED
10.4g
POLYUNSATURATED
3.2g
Omega 6:3 ratio 16.9:1
Above the ideal 4:1 (16.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.