Cheese and Salad Sandwich calories & nutrition
Cheese and Salad Sandwich contains 382 calories per serving (19% of a 2,000 kcal daily diet), with 17g fat, 40g carbs, and 21g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Cheese and Salad Sandwich?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Wholemeal bread | 80 g | 200 | 2.8 | 36.8 | 9.6 |
| Cheddar cheese | 40 g | 165 | 13.6 | 0.4 | 10 |
| Tomato | 50 g | 9 | 0.1 | 2 | 0.5 |
| Lettuce | 15 g | 2 | 0.03 | 0.4 | 0.2 |
| Mustard | 5 g | 6 | 0.3 | 0.5 | 0.3 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Wholemeal bread · Cheddar cheese · Tomato · Lettuce · Mustard
How does Cheese and Salad Sandwich compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Albanian Salad with Feta Cheese | 260g | 258 | 9g | -124 kcal, less protein |
| Albanian style meal with potatoes, cured meat, cheese and olives | 410g | 825 | 32g | +443 kcal, more protein |
| Almond Chocolate Chip Cheesecake | 246g | 945 | 16g | +563 kcal, less protein |
| Avocado Toast with Cheese and Seasoning | 130g | 285 | 10g | -97 kcal, less protein |
Frequently Asked Questions
Is Cheese and Salad Sandwich healthy?
Yes. With 21g of protein and only 40g of carbs, Cheese and Salad Sandwich is a nutritious meal. At 201 kcal/100 g, it has medium energy density — filling without excessive calories.
Is Cheese and Salad Sandwich good for weight loss?
Yes. At 382 calories with 21g protein, Cheese and Salad Sandwich keeps you full while fitting most calorie budgets. High protein helps preserve muscle during weight loss.
How much protein is in Cheese and Salad Sandwich?
One serving contains 21g of protein, which is about 21% of the recommended daily protein intake.
What app can track calories in this meal?
Arise lets you track this meal instantly by taking a photo. No manual entry needed — the AI recognizes ingredients and calculates nutrition automatically.
What are the nutrition facts for Cheese and Salad Sandwich?
- Macro split: fat 40%, carbs 42%, protein 18%
- Energy density: 201 kcal/100 g (medium)
- Top calorie contributors: Wholemeal bread, Cheddar cheese, Tomato
How long does it take to burn off Cheese and Salad Sandwich?
- Jogging: ~44 min
- Cycling: ~50 min
- Walking: ~94 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Cheese and Salad Sandwich?
- kcal: 19% of daily intake
- Fat: 24% of daily intake
- Carb: 20% of daily intake
- Protein: 21% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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