Are you a sandwich lover? Sand is often a food rich in fat, and calories. So how do you cut calories from your sandwich. This article will give you how to reduce the fat, calories in your sandwich. This is perfect if you make a sandwich every day as a lunch.
Usually sandwiches are healthy foods, but what makes them unhealthy is the content of mayonnaise, creamy dressing, and cheese. The addition of some of these complementary types will add fat, calories and reduce nutrients.
If you are not careful in preparing sandwiches it is very easy for these foods to have excess fat, and calories. Here we will review how to fix the calorie content in a sandwich.
Nutrition Facts
The following sandwich nutritional information is as stated by the USDA for a sandwich with ham, cheese and spread mayonnaise, this is usually 155g.
- Fiber: 2.3g
- Sugars: 5.13g
- Calories: 361
- Sodium: 1320mg
- Fat: 16.7
- Protein: 19.3g
- Carbohydrates: 32.5g
The sandwiches that we provide at home usually use bread, we can use 39 grams of whole wheat bread, add 119 calories to it. Also add your diocese spices, you can also add some vegetables. This is if you make it at home, and you can control the amount of calories. This means that the sandwiches you make at home are healthier than the sandwiches you buy.
Also see: 5 Fruits to Avoid for Weight Loss
If you buy outside, of course the calorie content can vary, sometimes so much that it has a bad effect on your health.
The Calorie Content of the Sandwich
Sandwiches made with turkey can contain as many as 160 to 500 calories. It really depends on how much meat you use. The more meat, the more calories, and the meat also has different calorie content.
The calories from a peanut butter sandwich are different from the calorie content. This sandwich contains calories of 350 to 500 cal. This depends on how much peanut butter you use. So, the calorie content is in the nuts used. For one serving, you only need to use 2 tablespoons of peanut butter, and this already provides a lot of calories.
If you’re making a nutella sandwich, it’s about the same calories as a peanut butter sandwich. This ranges from 300-500 cal. Nutella sandwich, for one serving only uses two tablespoons, and this already fulfills so many calories. One spoon of nutellah contains about 200 calories of calories.
Ham sandwiches are usually diet friendly and this is when you eliminate the cheese in the ingredients. So, if you’re making a Ham sandwich, skip the cheese and butter, otherwise you’ll end up with 400 calories.
Meanwhile, if you consume a Subway sandwich, the calorie count is very high, ranging from 230 to 1000 calories. So, be careful with the sandwich you buy. To cut the number of calories in a sandwich you should make your own sandwich from home.
Sandwiches with eggs and salad are high in calories because they contain large amounts of fat. Egg salad alone can contain lots of calories up to 350 calories. Imagine if the sandwich was added with bread. Maybe you can get as many as 500 calories.
A chicken salad sandwich has the same calorie size as an egg salad. The calories can range from 400 to 600 calories, or even more. This is an unhealthy diet especially if you are consuming a high calorie diet every day, while you are not doing strenuous activities.
So, how to cut calories in a sandwich is to make your own sandwich from home. You can control the calories by reducing the calorie-rich sandwich ingredients and replacing them with low-calorie vegetables.
Now we look at how to cut the calories of the sandwich so that your food is healthy and good for dieting even for weight loss diets.
How to Cut Sandwich Calories
Your sandwich can be low in calories with just a few adjustments, you can substitute a few ingredients. Not only low in calories it can even be healthy.
Also see: How Many Calories are in a Kiwi
1. Choose Low-Calorie Sandwich Bread
Bread is the basic ingredient of sandwiches, if your bread is rich in calories, of course the sandwich you produce is also very rich in calories. So, to get a low-calorie sandwich, first is to choose low-calorie bread like whole grain bread that is rich in fiber.
The following is the calorie data for each bread based on the US Department of Agriculture Food Data Central database or the MyFitnessPal app.
- Arnold Bakery Light with 100% Whole Wheat Bread contains 60 calories for each slice.
- Nature’s Own Wheat Bread contains 110 calories for two slices.
- La Tortilla Factory Low Carb, High Fiber Tortillas, this bread contains 50 calories per tortilla.
- Joseph’s Flax, Oat Bran, and Whole Wheat Flour Pita Bread contains 60 calories per pita.
- Pepperidge Farm Light Style Bread contains 45 calories per slice.
There are other ways to cut more calories from your sandwich. You can eliminate the bread completely. Don’t use bread but simply wrap your sandwich in cucumber or lettuce alone. This will give it a distinct taste, is rich in fiber and importantly contains a low calorie intake. That’s how to cut calories from your sandwich. This way you can eat sandwiches every day without worrying about gaining weight.
2. It is important to choose Leaner Sandwich Fillings
After getting the best low-calorie and fiber-rich bread, now you have to think about making the sandwich filling, whether you use only vegetables or combine it with meat. Get creative to get new flavors that make an impression on your food.
Beware of spread of meat and fish even though they are mentioned as healthy foods. Many brands are said to contain salmon spreads which are rich in protein, but be careful because the product comes with a cream cheese finish, and if it does, then the calorie content is very high.
The number of calories in a sandwich varies according to the ingredients it is made of. Stay away from using deli meat, this meat has been linked to cancer. Stay away!
- Thinly sliced deli ham (from Tops) contains 60 calories for one serving
- Thinly sliced deli turkey (from Tops) contains 60 calories for one serving
- The Thinly sliced deli roast beef (from Great Value) contains 30 calories for each serving (three slices)
- Thinly sliced deli-style rotisserie chicken breast (from Tops) contains 60 calories per two-ounce serving.
- Grilled eggplant, three slices: contains 30 calories, roasted without oil.
- Grilled portobello mushroom, one cup (homemade) contains 42 calories, roasted without oil.
- If you are limiting your sodium intake, then look for sodium-free meats on the market.
3. Load Up on Nutrient-Rich Veggie Toppings
How to cut calories from your sandwich, pay attention to sandwich toppings, just use toppings from fat-free or low-fat vegetables. Use vegetables as much as possible. At least replace twice the usual amount of meat or other ingredients with vegetables. Vegetables can also provide great taste, crunchiness and health benefits.
You can use the following sandwich ingredients to reduce calories.
- Banana peppers
- Cucumber
- Green peppers sliced thin
- Tomato
- Shredded cabbage
- Plain or grilled onions
- Jalapeno peppers sliced thin
- Basil leaves
- Sun-dried tomatoes
- Iceberg lettuce, bibb lettuce, spinach, or greens of your choice
- Alfalfa or bean sprouts
4. Choose Low-Calorie Condiments
Low-calorie spices are a genius choice for making toppings and getting a low-calorie sandwich. Below are low calorie seasonings that you can add to complement your sandwich.
- Yellow mustard (1 tsp. Wegman’s): 0 calories
- Ketchup (1 tablespoon, Simply Heinz): 15 calories
- Dijon Mustard: 5 calories
- Relish (Vlasic Squeezable Homestyle): 15 calories
Avocado or guacamole (Wholy Guacamole, 2 tablespoons): 50 calories - Olive tapenade (Trader Joe’s): 40 calories
- Barbecue sauce (Dinosaur, 2 tablespoons): 25 calories
- Avocado (1 medium): 1600 calories
- Salad dressing (Wishbone, 2 tablespoons): 90 calories
- Jelly (apple, 1 tablespoon): 50 calories
- Pesto (25 g): 80 calories
- Aioli (chimichuri aioli, 1 tablespoon): 60 calories
- Tahini (Sabra, 1 colher): 90 calories
- Butter (Land O’Lakes, 1 tablespoon): 100 calories
- Highest Calorie Choices
- Olive oil (organic, 1 tablespoon): 120 calories
Those are some sandwich ingredients that you can add to your sandwich so you don’t become a victim of sandwiches. Don’t let your health be pawned just because of the sandwich. Make your own sandwiches from home and they are healthier as your lunch or breakfast.
If you buy a sandwich at the market or at the convenience store, then cut it in half, give one to your friend and one to eat. THIS is a wise way to reduce calories in your body.
