⏱ 19 min totalSimple Chicken Sandwich
Per 1 serving · 267 g · 8 ingredients
of a 2,000 cal day
- Protein36g34% of calories
- Carbs27g26% of calories
- Fat19g40% of calories
- ✓ Protein-dense
At a glance
One serving of Simple Chicken Sandwich (267 g) has 422 calories, with 36 g of protein, 27 g of carbohydrates and 19 g of fat. Most of its energy comes from fat (40% of calories). It is high in protein (71% DV), Vitamin E (29% DV) and Vitamin K (33% DV). Keep an eye on sodium and cholesterol, which provide 21% and 29% of the daily value.
High in
20%+ of the daily value
- Protein71%
- Vitamin E29%
- Vitamin K33%
- Thiamine31%
- Riboflavin (B2)31%
- Niacin88%
Good source of
10–19% of the daily value
- Dietary fiber16%
- Vitamin A14%
- Folate (B9)18%
- Vitamin B1214%
- Calcium12%
- Potassium15%
Watch
20%+ of the daily value
- Sodium21%
- Cholesterol29%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 tbsp Olive oil
1 breast fillet Chicken breast
2 slice Whole wheat bread
1 tbsp Greek yogurt
2 slice, medium Tomatoes
½ cup shredded Romaine lettuce- 🥄1 dash Salt
1 dash Black pepper
Directions
- 1
Heat olive oil in a pan over medium-high heat. Cook the chicken breast for 4-7 minutes per side until fully cooked and no longer pink. Let it rest for 5 minutes.
- 2
Spread the nonfat Greek yogurt on two slices of bread.
- 3
Assemble the sandwich by layering the cooked chicken, tomato slices, and shredded lettuce. Season with salt and pepper to taste, then top with the second slice of bread.
Vitamins & minerals
Amounts for 1 serving (267 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 128 μg | 14% |
| Vitamin C | 6 mg | 7% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 4 mg | 29% |
| Vitamin K | 40 μg | 33% |
| Thiamine | 0.4 mg | 31% |
| Riboflavin (B2) | 0.4 mg | 31% |
| Niacin | 14 mg | 88% |
| Vitamin B6 | 1 mg | 88% |
| Folate (B9) | 73 μg | 18% |
| Vitamin B12 | 0.3 μg | 14% |
| Pantothenic acid | 2 mg | 45% |
| Choline | 119 mg | 22% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 125 mg | 12% |
| Iron | 2 mg | 28% |
| Potassium | 712 mg | 15% |
| Magnesium | 85 mg | 20% |
| Phosphorus | 407 mg | 58% |
| Zinc | 2 mg | 18% |
| Copper | 0.2 mg | 24% |
| Manganese | 1 mg | 57% |
| Selenium | 43 μg | 78% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 40 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 1,409 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 2 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.4 g | — |
| Leucine | 2 g | — |
| Lycopene | 1,029 μg | — |
| Lysine | 3 g | — |
| Maltose | 1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 11 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 8 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 | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 422 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 80minWalking (3.5 mph)
- 51minCycling (moderate)
- 35minRunning (6 mph)
- 59minSwimming laps
Common questions
How many calories are in Simple Chicken Sandwich?
One serving of Simple Chicken Sandwich (1 serving) has 422 calories, which works out to 158 calories per 100 g. That is about 21% of a 2,000-calorie day.
Is Simple Chicken Sandwich high in protein?
Yes. It has 36 g of protein per serving, and 34% of its calories come from protein (8.5 g of protein per 100 calories).
Is Simple Chicken Sandwich keto-friendly?
It is hard to fit into a strict keto diet. One serving has 22 g of net carbs and 26% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Simple Chicken Sandwich?
473 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Simple Chicken Sandwich?
4.2 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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