⏱ 30 min totalTempeh Reuben Sandwich
Per 1 serving · 229 g · 11 ingredients
of a 2,000 cal day
- Protein12g16% of calories
- Carbs41g54% of calories
- Fat9.8g29% of calories
- ✓ Cholesterol free
At a glance
One serving of Tempeh Reuben Sandwich (229 g) has 298 calories, with 12 g of protein, 41 g of carbohydrates and 9.8 g of fat. Most of its energy comes from carbs (54% of calories). It is high in protein (25% DV), thiamine (25% DV) and riboflavin (b2) (25% DV). Keep an eye on sodium, which provides 55% of the daily value.
High in
20%+ of the daily value
- Protein25%
- Thiamine25%
- Riboflavin (B2)25%
- Niacin23%
- Folate (B9)23%
- Iron43%
Good source of
10–19% of the daily value
- Dietary fiber18%
- Vitamin K10%
- Vitamin B616%
- Calcium10%
- Magnesium14%
- Zinc11%
Watch
20%+ of the daily value
- Sodium55%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ tbsp Tamari soy sauce
⅛ medium Onion
¼ clove Garlic
⅛ leaf Bay leaf- 🥄¼ cup Water
1 oz Tempeh
½ tbsp Vegan mayonnaise
½ tbsp Sweet pickle relish
¼ tbsp Ketchup
2 slice, regular Rye bread
¼ cup Sauerkraut
Directions
- 1
Combine soy sauce, onion, garlic, bay leaf, and water in a saucepan over medium heat. Slice the tempeh and add it to the pan. Bring to a simmer, reduce heat to medium-low, and simmer for 20 minutes. Cover and let the tempeh cool in the broth.
- 2
In a small bowl, stir together mayonnaise, relish, and ketchup to make the Thousand Island Dressing.
- 3
Drain the tempeh, discarding the liquid, onion, garlic, and bay leaf.
- 4
Toast the bread, divide the tempeh slices evenly between half of the bread slices, and top with saurkraut.
- 5
Spread the dressing on the remaining slices of bread, place the tops on the sandwiches, and slice in half. Serve.
Vitamins & minerals
Amounts for 1 serving (229 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 7 μg | 1% |
| Vitamin C | 7 mg | 8% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.3 mg | 2% |
| Vitamin K | 12 μg | 10% |
| Thiamine | 0.3 mg | 25% |
| Riboflavin (B2) | 0.3 mg | 25% |
| Niacin | 4 mg | 23% |
| Vitamin B6 | 0.2 mg | 16% |
| Folate (B9) | 90 μg | 23% |
| Vitamin B12 | 0 μg | 1% |
| Pantothenic acid | 0.4 mg | 8% |
| Choline | 18 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 96 mg | 10% |
| Iron | 3 mg | 43% |
| Potassium | 342 mg | 7% |
| Magnesium | 59 mg | 14% |
| Phosphorus | 182 mg | 26% |
| Zinc | 1 mg | 11% |
| Copper | 0.3 mg | 36% |
| Manganese | 1 mg | 45% |
| Selenium | 20 μg | 37% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 11 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 45 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 36 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 627 μg | — |
| Lysine | 0.5 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 298 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 57minWalking (3.5 mph)
- 36minCycling (moderate)
- 25minRunning (6 mph)
- 42minSwimming laps
Common questions
How many calories are in Tempeh Reuben Sandwich?
One serving of Tempeh Reuben Sandwich (1 serving) has 298 calories, which works out to 130 calories per 100 g. That is about 15% of a 2,000-calorie day.
Is Tempeh Reuben Sandwich high in protein?
It provides a solid 12 g of protein per serving (25% of the 50 g daily value), but protein supplies only 16% 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 Tempeh Reuben Sandwich keto-friendly?
It is hard to fit into a strict keto diet. One serving has 36 g of net carbs and 54% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Tempeh Reuben Sandwich?
1264 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Tempeh Reuben Sandwich?
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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