⏱ 5 min totalCottage Cheese and Hummus Sandwich
Per 1 serving · 230 g · 4 ingredients
of a 2,000 cal day
- Protein20g26% of calories
- Carbs36g48% of calories
- Fat8.6g26% of calories
At a glance
One serving of Cottage Cheese and Hummus Sandwich (230 g) has 293 calories, with 20 g of protein, 36 g of carbohydrates and 8.6 g of fat. Most of its energy comes from carbs (48% of calories). It is high in protein (39% DV), dietary fiber (29% DV) and Vitamin A (28% DV). Keep an eye on sodium, which provides 31% of the daily value.
High in
20%+ of the daily value
- Protein39%
- Dietary fiber29%
- Vitamin A28%
- Vitamin K52%
- Thiamine35%
- Riboflavin (B2)21%
Good source of
10–19% of the daily value
- Vitamin E10%
- Niacin19%
- Vitamin B1214%
- Pantothenic acid13%
- Calcium17%
- Potassium10%
Watch
20%+ of the daily value
- Sodium31%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Spread hummus on one slice of bread and cottage cheese on the other.
- 2
Top one of the slices with lettuce and close the sandwich. Enjoy!
Vitamins & minerals
Amounts for 1 serving (230 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 250 μg | 28% |
| Vitamin C | 2 mg | 2% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 10% |
| Vitamin K | 62 μg | 52% |
| Thiamine | 0.4 mg | 35% |
| Riboflavin (B2) | 0.3 mg | 21% |
| Niacin | 3 mg | 19% |
| Vitamin B6 | 0.3 mg | 25% |
| Folate (B9) | 158 μg | 39% |
| Vitamin B12 | 0.3 μg | 14% |
| Pantothenic acid | 1 mg | 13% |
| Choline | 31 mg | 6% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 166 mg | 17% |
| Iron | 3 mg | 44% |
| Potassium | 469 mg | 10% |
| Magnesium | 96 mg | 23% |
| Phosphorus | 319 mg | 46% |
| Zinc | 2 mg | 22% |
| Copper | 1 mg | 56% |
| Manganese | 2 mg | 78% |
| Selenium | 21 μg | 39% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.3 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 2,929 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 18 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 1 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 6 μg | — |
| Serine | 1 g | — |
| Starch | 16 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.5 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 293 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 56minWalking (3.5 mph)
- 35minCycling (moderate)
- 24minRunning (6 mph)
- 41minSwimming laps
Common questions
How many calories are in Cottage Cheese and Hummus Sandwich?
One serving of Cottage Cheese and Hummus Sandwich (1 serving) has 293 calories, which works out to 128 calories per 100 g. That is about 15% of a 2,000-calorie day.
Is Cottage Cheese and Hummus 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 26% 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 Cottage Cheese and Hummus Sandwich keto-friendly?
It is hard to fit into a strict keto diet. One serving has 28 g of net carbs and 48% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Cottage Cheese and Hummus Sandwich?
722 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Cottage Cheese and Hummus Sandwich?
4.6 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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