1 serving (medium) of Whole-wheat cheese, red pepper and arugula sandwich (150 g) has 345 calories. That works out to 230 calories per 100 g. It contains 38.1 g of carbs, 16.8 g of protein, 15.2 g of fat and 5.7 g of fiber. Its 1.4 mg of Manganese covers 60% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.

Whole-wheat cheese, red pepper and arugula sandwich Nutrition Facts

Selected: 100 g

230

KCAL / 100G

Carbs

25.4g

· 9% DV

Protein

11.2g

· 22% DV

Fat

10.1g

· 13% DV

Fiber

3.8g

· 14% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 43% · Protein 19% · Fat 38%

Whole-wheat cheese, red pepper and arugula sandwich Vitamins & Minerals

Vitamins

Vitamin C

31mg · 34% DV

B12

0.75µg · 31% DV

Vitamin K

29µg · 24% DV

0.28mg · 22% DV

Minerals

Manganese

1mg · 43% DV

Selenium

22µg · 40% DV

Phosphorus

230mg · 33% DV

Calcium

245mg · 25% DV

How Nutritious Is Whole-wheat cheese, red pepper and arugula sandwich?

Nutrient density

Medium

58/ 100

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

53/ 100

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.

Whole-wheat cheese, red pepper and arugula sandwich Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Whole-wheat cheese, red pepper and arugula sandwich

To burn the 230 calories in 100 g:

🚶

57min

Walking (5 km/h)

🏃

23min

Running (8 km/h)

🚴

31min

Cycling

🏊

27min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Whole-wheat cheese, red pepper 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 Whole-wheat cheese, red pepper and arugula sandwich Contain Allergens?

Contains these allergens:

Gluten yes

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Whole-wheat cheese, red pepper and 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

Whole-wheat cheese, red pepper and arugula sandwich Fat Profile

SATURATED

5.25g

MONOUNSATURATED

2.55g

POLYUNSATURATED

1.5g

⚖️

Omega 6:3 ratio 13.5:1

Above the ideal 4:1 (13.5:1).

Compare Whole-wheat cheese, red pepper and arugula sandwich

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Whole-wheat cheese, red pepper and arugula sandwich vs Hawthorn Vinegar212 kcal more per 100 g

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Whole-wheat cheese, red pepper and arugula sandwich vs Tantuni20 kcal more per 100 g

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Whole-wheat cheese, red pepper and arugula sandwich vs Chicken Wrap35 kcal more per 100 g

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Foods Similar to Whole-wheat cheese, red pepper and arugula sandwich

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

🥟

Cheese Börek

290 kcal

🧇

Waffle

291 kcal

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French Fries

312 kcal

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Fried Sigara Börek

320 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026