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Vegan meatball sandwich Calories
Hearty sandwich with plant-based meatballs, bread, and sauce
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Vegan meatball sandwich (220 g) has 524 calories. That works out to 238 calories per 100 g. It contains 54.6 g of carbs, 24.6 g of protein, 22.9 g of fat and 9 g of fiber. Its 1.3 µg of B12 covers 55% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Vegan meatball sandwich Nutrition Facts
Selected: 1 piece (medium) · 220 g
524
KCAL / 220G
Carbs
54.6g
· 20% DV
Protein
24.6g
· 49% DV
Fat
22.9g
· 29% DV
Fiber
9g
· 32% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 42% · Protein 19% · Fat 39%
Vegan meatball sandwich nutrition facts table · 1 piece (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 524 kcal | |
| Total fat | 22.9 g | 29% |
| Saturated fat | 3.3 g | 16% |
| Trans fat | 0.04 g | |
| Sodium | 1144 mg | 50% |
| Total carbohydrate | 54.6 g | 20% |
| Fiber | 9 g | 32% |
| Protein | 24.6 g | 49% |
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 Vegan meatball sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 220 g | 524 kcal |
| 1 ounce (quarter) | 28 g | 67 kcal |
| 100 g | 100 g | 238 kcal |
| ½ piece (half) | 110 g | 262 kcal |
| 1 piece (small) | 160 g | 381 kcal |
| 1 serving (small) | 180 g | 428 kcal |
| 1 serving (large) | 250 g | 595 kcal |
| 1 piece (large) | 300 g | 714 kcal |
| 1 pack (jumbo) | 350 g | 833 kcal |
Calculated from 238 calories per 100 g.
Frequently Asked Questions About Vegan meatball sandwich
What is a vegan meatball sandwich made of?
A vegan meatball sandwich is made with plant-based meatballs served in bread, usually with sauce and toppings. The meatballs may be made from lentils, beans, vegetables, or a commercial plant-based mixture, so recipes vary.
How do you make a vegan meatball sandwich at home?
Cook the vegan meatballs, warm them in sauce, and tuck them into a sturdy roll with your preferred toppings. Toasting the bread lightly helps it hold up, and assembling the sandwich just before serving keeps it from getting soggy.
What sauce goes best on a vegan meatball sandwich?
Tomato marinara is a classic choice for a vegan meatball sandwich. Pesto made without dairy, spicy tomato sauce, or vegan garlic mayonnaise also work; use a moderate amount so the bread does not become soggy.
How do you stop vegan meatballs from falling apart in a sandwich?
Chill vegan meatballs before cooking and avoid handling them too much, which helps them keep their shape. For homemade mixtures, add a binder such as breadcrumbs, oats, or ground flaxseed, and cook the meatballs until they have a firm exterior.
What bread is best for a vegan meatball sandwich?
A sturdy sub roll or crusty baguette is best for a vegan meatball sandwich because it can hold the filling and sauce. Lightly toasting the inside helps prevent sogginess; very soft, thin bread may split under the weight.
Can you prepare a vegan meatball sandwich ahead of time?
Yes, you can prepare the components ahead, but store the bread, sauce, meatballs, and fresh toppings separately. Assemble the vegan meatball sandwich shortly before eating so the bread stays firm and the vegetables remain crisp.
Can you freeze a vegan meatball sandwich?
It is better to freeze the vegan meatballs and sauce separately rather than freeze an assembled sandwich. Bread and fresh toppings can turn soft after thawing; thaw and reheat the filling, then build the sandwich with fresh bread.
What toppings can you put on a vegan meatball sandwich?
Common toppings for a vegan meatball sandwich include dairy-free cheese, basil, sliced onion, roasted peppers, and leafy greens. Choose toppings that complement the sauce, and avoid adding too many wet ingredients if you want the bread to stay intact.
Is a vegan meatball sandwich the same as a falafel sandwich?
No, a vegan meatball sandwich and a falafel sandwich are different dishes. Vegan meatballs can use many plant-based ingredients and are often served with tomato sauce, while falafel is typically made from chickpeas or fava beans and paired with Middle Eastern-style toppings.
Is a vegan meatball sandwich a healthy lunch?
A vegan meatball sandwich can make a filling lunch, especially with whole-grain bread and plenty of vegetables. Commercial meatballs and sauces can contain substantial salt, so homemade components give you more control over the overall meal.
Vegan meatball sandwich Vitamins & Minerals
Vitamins
B12
1.32µg · 55% DV
B3
5.28mg · 33% DV
B1
0.35mg · 29% DV
B6
0.4mg · 24% DV
Minerals
Sodium
1144mg · 50% DV
Phosphorus
326mg · 47% DV
Selenium
24µg · 44% DV
Manganese
0.92mg · 40% DV
Potassium ⭐
561mg · 17% DV
Vegan meatball sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Vegan meatball sandwich
To burn the 524 calories in 1 piece (medium) (220 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 Vegan meatball sandwich?
A Vegan meatball sandwich brings plant-based meatballs together with bread and sauce. It takes inspiration from the meatball sub, especially the Italian-American version, while using meat-free ingredients; recipes vary, and the bread and sauce can be adapted to local tastes.
The meatballs are usually savoury and tender, with a soft centre, while toasted bread adds a little crunch. In the US and elsewhere, it works as a filling lunch or casual dinner, often served hot; a simple salad on the side balances the meal. With 11.2 g of protein per 100 g, it contributes plant-based protein as well as fibre. For a lighter version, use a smaller amount of sauce and add extra greens.
How Nutritious Is Vegan meatball 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 Vegan meatball 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 Vegan meatball sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Vegan meatball 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
Vegan meatball sandwich Fat Profile
SATURATED
3.3g
MONOUNSATURATED
6.82g
POLYUNSATURATED
6.38g
Omega 6:3 ratio 22:1
Above the ideal 4:1 (22:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.