⏱ 17 min totalBalsamic Zucchini Sandwich
Per 1 serving · 568 g · 8 ingredients
of a 2,000 cal day
- Protein20g19% of calories
- Carbs74g72% of calories
- Fat3.9g9% of calories
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Balsamic Zucchini Sandwich (568 g) has 403 calories, with 20 g of protein, 74 g of carbohydrates and 3.9 g of fat. Most of its energy comes from carbs (72% of calories). It is high in protein (39% DV), dietary fiber (40% DV) and Vitamin A (31% DV).
High in
20%+ of the daily value
- Protein39%
- Dietary fiber40%
- Vitamin A31%
- Vitamin C114%
- Vitamin K21%
- Thiamine47%
Good source of
10–19% of the daily value
- Vitamin E11%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 large Zucchini
2 clove Garlic
½ tbsp Balsamic vinegar
½ cup White beans- 🥄1 ½ oz Roasted red peppers
1 roll Kaiser roll
3 leaf, whole Basil
¼ tsp Black pepper
Directions
- 1
Cut zucchini lengthwise into 1/2" strips. Slice garlic.
- 2
Over medium-high heat, sauté the zucchini strips for about 1 minute (do not overcrowd the pan). Reduce the heat to medium. Add the garlic and balsamic vinegar and stir immediately. Sauté this for about 30 seconds and remove from the heat.
- 3
Purée the white beans and roasted red pepper. Toast the buns. Spread the puréed beans on the bottom bun, then add the basil, then the zucchini, and finish off with a garnish of black pepper.
Vitamins & minerals
Amounts for 1 serving (568 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 282 μg | 31% |
| Vitamin C | 103 mg | 114% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 11% |
| Vitamin K | 25 μg | 21% |
| Thiamine | 1 mg | 47% |
| Riboflavin (B2) | 1 mg | 39% |
| Niacin | 4 mg | 26% |
| Vitamin B6 | 1 mg | 52% |
| Folate (B9) | 218 μg | 55% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 24% |
| Choline | 41 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 219 mg | 22% |
| Iron | 7 mg | 91% |
| Potassium | 1,544 mg | 33% |
| Magnesium | 145 mg | 34% |
| Phosphorus | 311 mg | 44% |
| Zinc | 3 mg | 28% |
| Copper | 1 mg | 63% |
| Manganese | 2 mg | 74% |
| Selenium | 26 μg | 47% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.2 g | — |
| Alpha carotene | 0.1 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 437 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.2 μg | — |
| Fructose | 5 g | — |
| Galactose | 0 g | — |
| Glucose | 5 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 0.5 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 403 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 76minWalking (3.5 mph)
- 48minCycling (moderate)
- 34minRunning (6 mph)
- 57minSwimming laps
Common questions
How many calories are in Balsamic Zucchini Sandwich?
One serving of Balsamic Zucchini Sandwich (1 serving) has 403 calories, which works out to 71 calories per 100 g. That is about 20% of a 2,000-calorie day.
Is Balsamic Zucchini Sandwich high in protein?
It provides a solid 20 g of protein per serving (39% of the 50 g daily value), but protein supplies only 19% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Balsamic Zucchini Sandwich keto-friendly?
It is hard to fit into a strict keto diet. One serving has 63 g of net carbs and 72% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Balsamic Zucchini Sandwich?
427 mg per serving.
How much sugar is in Balsamic Zucchini Sandwich?
11 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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