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Zucchini sandwich Calories
Zucchini, whole grain bread, fresh vegetables, light dressing
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Zucchini sandwich (140 g) has 154 calories. That works out to 110 calories per 100 g. It contains 25.9 g of carbs, 5.7 g of protein, 3.1 g of fat and 4.5 g of fiber. Its 33.6 µg of Vitamin K covers 28% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Zucchini sandwich Nutrition Facts
Selected: 1 piece (medium) · 140 g
154
KCAL / 140G
Carbs
25.9g
· 9% DV
Protein
5.7g
· 11% DV
Fat
3.1g
· 4% DV
Fiber
4.5g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 15% · Fat 18%
Zucchini sandwich nutrition facts table · 1 piece (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 154 kcal | |
| Total fat | 3.1 g | 4% |
| Saturated fat | 0.56 g | 3% |
| Trans fat | 0 g | |
| Sodium | 364 mg | 16% |
| Total carbohydrate | 25.9 g | 9% |
| Fiber | 4.5 g | 16% |
| Protein | 5.7 g | 11% |
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) | 140 g | 154 kcal |
| 1 piece (mini) | 70 g | 77 kcal |
| 1 piece (small) | 90 g | 99 kcal |
| 100 g | 100 g | 110 kcal |
| 1 piece (thin) | 110 g | 121 kcal |
| 1 piece (thick) | 180 g | 198 kcal |
| 1 piece (large) | 200 g | 220 kcal |
| 1 piece (extra large) | 280 g | 308 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Zucchini sandwich
How do you make a zucchini sandwich?
To make a zucchini sandwich, cook sliced zucchini in a pan or roast it until tender, then layer it in bread with fresh vegetables and a light dressing. Pat the zucchini dry first so its moisture does not make the bread soggy.
How do you stop a zucchini sandwich from getting soggy?
For a zucchini sandwich that stays crisp, pat cooked zucchini dry and let it cool before assembling. Toasting the bread and spreading dressing sparingly also helps; add juicy ingredients such as tomato just before serving.
Can you use raw zucchini in a zucchini sandwich?
Yes, you can use raw zucchini in a zucchini sandwich. Slice it very thinly or shave it into ribbons so it is easy to bite, and assemble the sandwich shortly before eating to limit moisture collecting in the bread.
What cheese goes best in a zucchini sandwich?
Feta, goat cheese, and mozzarella all work well in a zucchini sandwich. Feta and goat cheese add a tangy contrast to zucchini, while mozzarella is milder and softer. Use a modest layer so the filling does not overwhelm the vegetables.
What is the best way to cook zucchini for a zucchini sandwich?
Pan-searing is a quick way to cook zucchini for a zucchini sandwich, while roasting works well when you are preparing several portions. Cut the slices evenly and cook them in a single layer so they soften without turning watery.
What bread works best for a zucchini sandwich?
Sturdy whole-grain bread, ciabatta, or sourdough holds a zucchini sandwich better than very soft, thin-sliced bread. Toast the cut sides lightly, especially if you are adding dressing or using vegetables that release moisture.
What protein can you add to a zucchini sandwich?
Egg, grilled chicken, chickpeas, or cheese can make a zucchini sandwich more substantial. For a meat-free option, add mashed chickpeas or a slice of egg; keep the filling compact so the sandwich is easy to hold.
Can you make a zucchini sandwich ahead of time?
You can prepare the cooked zucchini and other fillings ahead, but it is better to assemble a zucchini sandwich shortly before eating. Store the cooled zucchini separately in the refrigerator and add dressing and juicy vegetables at the last minute.
What sauce goes with a zucchini sandwich?
A zucchini sandwich pairs well with hummus, lemony yogurt sauce, pesto, or a little olive oil and lemon. Spread sauce thinly or serve it on the side; too much wet dressing can soften the bread.
Can you freeze a zucchini sandwich?
Freezing a fully assembled zucchini sandwich is not recommended because zucchini and fresh vegetables become watery and limp after thawing. You can freeze cooked zucchini separately, but its texture will be softer, so use it in a freshly assembled sandwich.
Zucchini sandwich Vitamins & Minerals
Vitamins
Vitamin K
33.6µg · 28% DV
B1
0.15mg · 13% DV
Folate
44.8µg · 11% DV
Vitamin C
9.8mg · 11% DV
Minerals
Selenium
9.8µg · 18% DV
Sodium
364mg · 16% DV
Manganese
0.32mg · 14% DV
Copper
0.13mg · 14% DV
Potassium ⭐
294mg · 9% 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 154 calories in 1 piece (medium) (140 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 a simple meal built around zucchini and fresh vegetables tucked into whole-grain bread with a light dressing. The zucchini is often sliced and grilled or pan-cooked until tender, though there is no single regional recipe; it is a flexible, modern way to make a vegetable-forward sandwich. The bread gives it substance, while the vegetables keep the filling fresh and light.
It works well for lunch, a packed meal or a quick supper, and can be served warm or at room temperature. Tender zucchini brings a mild, slightly sweet flavour against the heartier bread and crisp vegetables. Whole grains and vegetables give it a useful amount of fibre without making it especially rich in fat. Add extra salad leaves or tomato, and keep the dressing modest for a lighter sandwich.
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
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Zucchini sandwich Fat Profile
SATURATED
0.56g
MONOUNSATURATED
0.7g
POLYUNSATURATED
0.56g
Omega 6:3 ratio 7.5:1
Above the ideal 4:1 (7.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.