⏱ 10 min totalCottage Cheese and Spinach Sandwich
Per 1 serving · 217 g · 4 ingredients
of a 2,000 cal day
- Protein22g37% of calories
- Carbs29g50% of calories
- Fat3.2g13% of calories
- ✓ Protein-dense
At a glance
One serving of Cottage Cheese and Spinach Sandwich (217 g) has 231 calories, with 22 g of protein, 29 g of carbohydrates and 3.2 g of fat. Most of its energy comes from carbs (50% of calories). It is high in protein (43% DV), Vitamin K (37% DV) and thiamine (22% DV). Keep an eye on sodium, which provides 31% of the daily value.
High in
20%+ of the daily value
- Protein43%
- Vitamin K37%
- Thiamine22%
- Riboflavin (B2)23%
- Vitamin B620%
- Vitamin B1230%
Good source of
10–19% of the daily value
- Dietary fiber14%
- Vitamin E13%
- Niacin18%
- Folate (B9)14%
- Pantothenic acid13%
- Calcium17%
Watch
20%+ of the daily value
- Sodium31%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Toast bread.
- 2
Top one slice of bread with cottage cheese, tomato slices, and spinach.
- 3
Finish with remaining slice of bread and enjoy!
Vitamins & minerals
Amounts for 1 serving (217 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 64 μg | 7% |
| Vitamin C | 8 mg | 8% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 13% |
| Vitamin K | 44 μg | 37% |
| Thiamine | 0.3 mg | 22% |
| Riboflavin (B2) | 0.3 mg | 23% |
| Niacin | 3 mg | 18% |
| Vitamin B6 | 0.3 mg | 20% |
| Folate (B9) | 58 μg | 14% |
| Vitamin B12 | 1 μg | 30% |
| Pantothenic acid | 1 mg | 13% |
| Choline | 39 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 171 mg | 17% |
| Iron | 2 mg | 23% |
| Potassium | 376 mg | 8% |
| Magnesium | 58 mg | 14% |
| Phosphorus | 283 mg | 40% |
| Zinc | 2 mg | 14% |
| Copper | 0.2 mg | 19% |
| Manganese | 1 mg | 57% |
| Selenium | 25 μg | 45% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 40 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 606 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 37 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 0.4 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 1,029 μg | — |
| Lysine | 1 g | — |
| Maltose | 1 g | — |
| Methionine | 0.5 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 2 g | — |
| Retinol | 12 μg | — |
| Serine | 1 g | — |
| Starch | 16 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 231 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 44minWalking (3.5 mph)
- 28minCycling (moderate)
- 19minRunning (6 mph)
- 33minSwimming laps
Common questions
How many calories are in Cottage Cheese and Spinach Sandwich?
One serving of Cottage Cheese and Spinach Sandwich (1 serving) has 231 calories, which works out to 107 calories per 100 g. That is about 12% of a 2,000-calorie day.
Is Cottage Cheese and Spinach Sandwich high in protein?
Yes. It has 22 g of protein per serving, and 37% of its calories come from protein (9.3 g of protein per 100 calories).
Is Cottage Cheese and Spinach Sandwich keto-friendly?
It is hard to fit into a strict keto diet. One serving has 25 g of net carbs and 50% 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 Spinach 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 Spinach Sandwich?
6.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
More recipes
View all
143 calMexican Pineapple Salad1 serving
111 calMango Pineapple Green Smoothie1 serving
615 calHawaiian Salad1 serving
476 calMango Smoothie Bowl1 serving
192 calTropical Smoothie1 serving
115 calLean Green Smoothie1 serving
304 calPineapple Teriyaki Chicken Skillet1 serving
444 calTropical Breakfast Quinoa1 serving