⏱ 20 min totalThe Vegan Snack Sandwich
Per 1 serving · 233 g · 9 ingredients
of a 2,000 cal day
- Protein14g14% of calories
- Carbs40g38% of calories
- Fat22g48% of calories
- ✓ Cholesterol free
At a glance
One serving of The Vegan Snack Sandwich (233 g) has 414 calories, with 14 g of protein, 40 g of carbohydrates and 22 g of fat. Most of its energy comes from fat (48% of calories). It is high in protein (28% DV), dietary fiber (21% DV) and Vitamin A (48% DV). Keep an eye on sodium and saturated fat, which provide 45% and 22% of the daily value.
High in
20%+ of the daily value
- Protein28%
- Dietary fiber21%
- Vitamin A48%
- Vitamin E34%
- Vitamin K27%
- Thiamine31%
Good source of
10–19% of the daily value
- Vitamin C11%
- Riboflavin (B2)11%
- Niacin16%
- Vitamin B614%
- Magnesium15%
- Zinc14%
Watch
20%+ of the daily value
- Sodium45%
- Saturated fat22%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 tbsp Smart Balance buttery spread
1 tortilla, medium Flour tortillas
4 cherry tomato Cherry tomatoes
½ tsp, ground Oregano
3 leaf, whole Basil
4 tbsp Hummus- 🥄1 ounce Soy Cheese Blend
- 🥄1 dash Salt
1 dash Black pepper
Directions
- 1
Heat a frying pan over medium-low heat and warm the tortilla on both sides until soft.
- 2
Melt the butter in the pan.
- 3
Chop the cherry tomatoes into quarters and add them to the pan.
- 4
Season the tomatoes with salt, pepper, and oregano.
- 5
Spread hummus on two sides of the tortilla, then lay basil leaves on top of the hummus.
- 6
Once the tomatoes have released some moisture, arrange them in a rectangle and top with the soy cheese, allowing it to melt slightly.
- 7
Add the cheese and tomatoes to the tortilla, roll it up, and enjoy!
Vitamins & minerals
Amounts for 1 serving (233 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 435 μg | 48% |
| Vitamin C | 10 mg | 11% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 5 mg | 34% |
| Vitamin K | 32 μg | 27% |
| Thiamine | 0.4 mg | 31% |
| Riboflavin (B2) | 0.1 mg | 11% |
| Niacin | 2 mg | 16% |
| Vitamin B6 | 0.2 mg | 14% |
| Folate (B9) | 120 μg | 30% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.2 mg | 4% |
| Choline | 9 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 291 mg | 29% |
| Iron | 4 mg | 44% |
| Potassium | 399 mg | 8% |
| Magnesium | 63 mg | 15% |
| Phosphorus | 212 mg | 30% |
| Zinc | 2 mg | 14% |
| Copper | 0.4 mg | 47% |
| Manganese | 1 mg | 37% |
| Selenium | 13 μg | 24% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 0.3 g | — |
| Alpha carotene | 69 μg | — |
| Arginine | 0.2 g | — |
| Aspartic acid | 0.3 g | — |
| Beta carotene | 362 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 17 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 0 g | — |
| Leucine | 0.3 g | — |
| Lycopene | 1,750 μg | — |
| Lysine | 0.1 g | — |
| Maltose | 1 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 10 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 6 g | — |
| Proline | 0.5 g | — |
| Retinol | 395 μg | — |
| Serine | 0.2 g | — |
| Starch | 20 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0.3 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 414 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 79minWalking (3.5 mph)
- 50minCycling (moderate)
- 34minRunning (6 mph)
- 58minSwimming laps
Common questions
How many calories are in The Vegan Snack Sandwich?
One serving of The Vegan Snack Sandwich (1 serving) has 414 calories, which works out to 178 calories per 100 g. That is about 21% of a 2,000-calorie day.
Is The Vegan Snack Sandwich high in protein?
It provides a solid 14 g of protein per serving (28% of the 50 g daily value), but protein supplies only 14% 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 The Vegan Snack Sandwich keto-friendly?
It is hard to fit into a strict keto diet. One serving has 34 g of net carbs and 38% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in The Vegan Snack Sandwich?
1045 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in The Vegan Snack Sandwich?
3.4 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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