⏱ 25 min totalVeggie Hummus Sandwich
Per 1 serving · 270 g · 8 ingredients
of a 2,000 cal day
- Protein12g11% of calories
- Carbs39g35% of calories
- Fat26g54% of calories
- ✓ Cholesterol free
At a glance
One serving of Veggie Hummus Sandwich (270 g) has 423 calories, with 12 g of protein, 39 g of carbohydrates and 26 g of fat. Most of its energy comes from fat (54% of calories). It is high in protein (24% DV), dietary fiber (35% DV) and Vitamin C (51% DV).
High in
20%+ of the daily value
- Protein24%
- Dietary fiber35%
- Vitamin C51%
- Vitamin E30%
- Vitamin K25%
- Thiamine27%
Good source of
10–19% of the daily value
- Vitamin A19%
- Riboflavin (B2)19%
- Calcium13%
- Potassium14%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 tbsp Olive oil- 🥄1 oz Roasted red peppers
¼ medium Onion
¼ medium Zucchini
½ cup Alfalfa sprouts
¼ fruit Avocado
2 tbsp Hummus
2 slice Whole wheat bread
Directions
- 1
Heat the oven to 400° and line a small sheet pan.
- 2
Toss the sliced onion and zucchini with the olive oil, then spread on the pan. Roast until tender and lightly browned, about 20 minutes; let cool slightly.
- 3
In a small bowl, mash the avocado with the hummus until smooth.
- 4
Spread the avocado–hummus mixture over the bread. Top with the roasted onion and zucchini, the roasted red peppers, and the alfalfa sprouts. Close the sandwich and serve.
Vitamins & minerals
Amounts for 1 serving (270 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 173 μg | 19% |
| Vitamin C | 46 mg | 51% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 5 mg | 30% |
| Vitamin K | 30 μg | 25% |
| Thiamine | 0.3 mg | 27% |
| Riboflavin (B2) | 0.2 mg | 19% |
| Niacin | 4 mg | 24% |
| Vitamin B6 | 0.4 mg | 31% |
| Folate (B9) | 112 μg | 28% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 26% |
| Choline | 31 mg | 6% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 127 mg | 13% |
| Iron | 3 mg | 36% |
| Potassium | 636 mg | 14% |
| Magnesium | 94 mg | 22% |
| Phosphorus | 236 mg | 34% |
| Zinc | 2 mg | 20% |
| Copper | 0.5 mg | 51% |
| Manganese | 2 mg | 73% |
| Selenium | 16 μg | 29% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 0.2 g | — |
| Alpha carotene | 13 μg | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0.4 g | — |
| Beta carotene | 106 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 4 μg | — |
| Fructose | 2 g | — |
| Galactose | 0.1 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 0 g | — |
| Leucine | 0.4 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.2 g | — |
| Maltose | 1 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 16 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 0.4 g | — |
| Retinol | 0 μg | — |
| Serine | 0.2 g | — |
| Starch | 16 g | — |
| Sucrose | 0.4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 423 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)
- 60minSwimming laps
Common questions
How many calories are in Veggie Hummus Sandwich?
One serving of Veggie Hummus Sandwich (1 serving) has 423 calories, which works out to 157 calories per 100 g. That is about 21% of a 2,000-calorie day.
Is Veggie Hummus Sandwich high in protein?
It provides a solid 12 g of protein per serving (24% of the 50 g daily value), but protein supplies only 11% 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 Veggie Hummus Sandwich keto-friendly?
It is hard to fit into a strict keto diet. One serving has 29 g of net carbs and 35% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Veggie Hummus Sandwich?
433 mg per serving.
How much sugar is in Veggie Hummus Sandwich?
5.2 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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