⏱ 30 min totalMonte Cubano
Per 1 serving · 403 g · 11 ingredients
of a 2,000 cal day
- Protein57g26% of calories
- Carbs36g17% of calories
- Fat55g57% of calories
At a glance
One serving of Monte Cubano (403 g) has 865 calories, with 57 g of protein, 36 g of carbohydrates and 55 g of fat. Most of its energy comes from fat (57% of calories). It is high in protein (114% DV), Vitamin A (44% DV) and Vitamin E (21% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 88%, 137% and 127% of the daily value.
High in
20%+ of the daily value
- Protein114%
- Vitamin A44%
- Vitamin E21%
- Vitamin K21%
- Thiamine57%
- Riboflavin (B2)59%
Good source of
10–19% of the daily value
- Dietary fiber17%
- Vitamin D17%
- Folate (B9)17%
- Potassium17%
Watch
20%+ of the daily value
- Sodium88%
- Saturated fat137%
- Cholesterol127%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 slice rectangle Turkey
2 slice Whole wheat bread
1 extra large Egg
½ tbsp Mayonnaise
5 slice Dill pickles
1 tbsp Butter
3 slice (1 oz) Swiss cheese- 2 tbsp 2% milk
- 2 slice Ham
½ cloves, minced Garlic
1 tsp Dijon mustard
Directions
- 1
Spread Dijon mustard on one slice of bread. Layer with pickles, turkey, ham, and Swiss cheese. Mince and mash garlic with a pinch of salt, mix with mayonnaise, and spread on the other slice of bread. Assemble the sandwich.
- 2
Beat the egg with milk, salt, and pepper. Soak the assembled sandwich in this egg mixture.
- 3
Melt butter in a medium skillet over medium-low heat. Cook the sandwich uncovered until the underside is browned, about 4 minutes. Flip, cover, and cook until the other side is browned, 3 to 4 minutes. Let stand covered for 1 minute before serving.
Vitamins & minerals
Amounts for 1 serving (403 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 392 μg | 44% |
| Vitamin C | 4 mg | 4% |
| Vitamin D | 3 μg | 17% |
| Vitamin E | 3 mg | 21% |
| Vitamin K | 25 μg | 21% |
| Thiamine | 1 mg | 57% |
| Riboflavin (B2) | 1 mg | 59% |
| Niacin | 9 mg | 53% |
| Vitamin B6 | 1 mg | 56% |
| Folate (B9) | 67 μg | 17% |
| Vitamin B12 | 4 μg | 165% |
| Pantothenic acid | 2 mg | 44% |
| Choline | 271 mg | 49% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 870 mg | 87% |
| Iron | 3 mg | 43% |
| Potassium | 779 mg | 17% |
| Magnesium | 114 mg | 27% |
| Phosphorus | 973 mg | 139% |
| Zinc | 7 mg | 63% |
| Copper | 0.2 mg | 27% |
| Manganese | 2 mg | 72% |
| Selenium | 69 μg | 125% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 1 g | — |
| Alpha carotene | 5 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 103 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 13 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 10 g | — |
| Glycine | 2 g | — |
| Histidine | 2 g | — |
| Hydroxyproline | 0.1 g | — |
| Isoleucine | 3 g | — |
| Lactose | 2 g | — |
| Leucine | 5 g | — |
| Lycopene | 0 μg | — |
| Lysine | 4 g | — |
| Maltose | 1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 16 g | — |
| Phenylalanine | 3 g | — |
| Polyunsaturated fats | 7 g | — |
| Proline | 5 g | — |
| Retinol | 382 μg | — |
| Serine | 3 g | — |
| Starch | 16 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 5 g | — |
| Tryptophan | 1 g | — |
| Tyrosine | 2 g | — |
| Valine | 3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 3 μg | — |
Burning 865 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 164minWalking (3.5 mph)
- 104minCycling (moderate)
- 72minRunning (6 mph)
- 122minSwimming laps
Common questions
How many calories are in Monte Cubano?
One serving of Monte Cubano (1 serving) has 865 calories, which works out to 215 calories per 100 g. That is about 43% of a 2,000-calorie day.
Is Monte Cubano high in protein?
It provides a solid 57 g of protein per serving (114% 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 Monte Cubano keto-friendly?
It is hard to fit into a strict keto diet. One serving has 31 g of net carbs and 17% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Monte Cubano?
2031 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Monte Cubano?
7.6 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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