⏱ 15 min total

Whole Wheat Bread and Vegetable Salad

Name: Whole Wheat Bread and Vegetable Salad
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Yield: 1 serving
Ingredients: 1 large Egg; 1 dash Salt; 2 slice Whole wheat bread; ½ tsp Olive oil; 2 spear, medium Asparagus; ¼ cucumber Cucumber; ½ cup cherry tomatoes Cherry tomatoes; ½ oz (60 raisins) Raisins; 1 tsp, ground Cumin seed; ½ tbsp Apple cider vinegar; 1 tbsp Greek yogurt; 1 ¾ tbsp Sunflower seed kernels

Per 1 serving · 345 g · 12 ingredients

Calories

417

21%
of a 2,000 cal day

Protein
21g
19% of calories
Carbs
48g
44% of calories
Fat
18g
37% of calories

Portion

At a glance

One serving of Whole Wheat Bread and Vegetable Salad (345 g) has 417 calories, with 21 g of protein, 48 g of carbohydrates and 18 g of fat. Most of its energy comes from carbs (44% of calories). It is high in protein (41% DV), dietary fiber (28% DV) and Vitamin E (48% DV). Keep an eye on sodium and cholesterol, which provide 22% and 62% of the daily value.

Per 100 g

121cal

low energy density

Protein per 100 cal

4.9g

Net carbs

40g

carbs minus fiber

Fiber

7.8g

16 g sugar

High in

20%+ of the daily value

Protein41%
Dietary fiber28%
Vitamin E48%
Vitamin K32%
Thiamine32%
Riboflavin (B2)40%

Good source of

10–19% of the daily value

Vitamin A14%
Vitamin C17%
Potassium19%

Watch

20%+ of the daily value

Sodium22%
Cholesterol62%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 10 min

1
Beat the egg with a dash of salt in a bowl until foamy.
2
Dip both sides of the whole wheat bread in the egg mixture.
3
Heat olive oil in a skillet over medium heat and cook the bread until golden on both sides. Add asparagus to the skillet to cook alongside.
4
Cut the bread and cucumber into small cubes. Halve the cherry tomatoes and slice the cooked asparagus into smaller pieces.
5
In a bowl, combine all ingredients with olive oil, cumin, and vinegar. Mix well.
6
Top the salad with yogurt, raisins, and sunflower seed kernels before serving.

Vitamins & minerals

Amounts for 1 serving (345 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	129 μg	14%
Vitamin C	15 mg	17%
Vitamin D	1 μg	7%
Vitamin E	7 mg	48%
Vitamin K	38 μg	32%
Thiamine	0.4 mg	32%
Riboflavin (B2)	1 mg	40%
Niacin	5 mg	29%
Vitamin B6	0.5 mg	37%
Folate (B9)	118 μg	30%
Vitamin B12	1 μg	23%
Pantothenic acid	3 mg	52%
Choline	190 mg	35%

Minerals

Nutrient	Amount	% Daily Value
Calcium	208 mg	21%
Iron	6 mg	78%
Potassium	880 mg	19%
Magnesium	108 mg	26%
Phosphorus	497 mg	71%
Zinc	3 mg	29%
Copper	1 mg	73%
Manganese	2 mg	81%
Selenium	45 μg	81%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	86 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	537 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	36 μg	—
Fructose	7 g	—
Galactose	0.1 g	—
Glucose	6 g	—
Glutamic acid	3 g	—
Glycine	1 g	—
Histidine	0.3 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0.4 g	—
Leucine	1 g	—
Lycopene	1,917 μg	—
Lysine	1 g	—
Maltose	1 g	—
Methionine	0.3 g	—
Monounsaturated fats	6 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	7 g	—
Proline	1 g	—
Retinol	80 μg	—
Serine	1 g	—
Starch	17 g	—
Sucrose	0.2 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.1 g	—
Total omega 6	2 g	—
Tryptophan	0.2 g	—
Tyrosine	0.4 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	1 μg	—

Burning 417 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

79min
Walking (3.5 mph)
50min
Cycling (moderate)
35min
Running (6 mph)
59min
Swimming laps

Common questions

How many calories are in Whole Wheat Bread and Vegetable Salad?

One serving of Whole Wheat Bread and Vegetable Salad (1 serving) has 417 calories, which works out to 121 calories per 100 g. That is about 21% of a 2,000-calorie day.

Is Whole Wheat Bread and Vegetable Salad high in protein?

It provides a solid 21 g of protein per serving (41% of the 50 g daily value), but protein supplies only 19% 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 Whole Wheat Bread and Vegetable Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 40 g of net carbs and 44% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Whole Wheat Bread and Vegetable Salad?

500 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Whole Wheat Bread and Vegetable Salad?

16 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (345 g)

Calories417

% Daily Value*

Total fat 18g	23%
Saturated fat 3.2g	16%
Trans fat 0g
Cholesterol 187mg	62%
Sodium 500mg	22%
Total carbohydrate 48g	17%
Dietary fiber 7.8g	28%
Total sugars 16g
Protein 21g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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