Protein-rich fillings are a good choice if you are on a weight loss diet as they are low in fat. Choices include deli meats such as sliced ham and turkey, eggs or water-packed tuna. A slice of deli turkey has 29 calories and a slice of ham has around 45. One medium hard-boiled egg has 70 calories. Tuna packed in water has 33 calories per ounce. Regular cheese is a high-fat sandwich filling that contains around 110 calories per ounce. If you use cheese in your sandwich, and wish to cut calories, opt for a low-fat version which contains around 50 calories per ounce.
Choosing high-fiber whole grain bread over white bread is optimal if you want to lose weight. Although the calorie content is virtually the same, high-fiber breads will help to keep you feeling full for longer periods. High-fiber foods also assist in keeping blood sugar levels steady, which reduces cravings for sugary foods. By choosing thinly sliced bread you can also cut the total calories in your sandwich. A thick 1-oz. slice of white bread has 75 calories and around 0.7 g of fiber. A thinner 0.5-oz. slice has about 40 calories and 0.4 g of fiber. A thick slice of whole grain bread also has 75 calories, but provides approximately 2 g of dietary fiber.
Adding plenty of high-fiber salad garnish to your sandwich will increase the calorie content by very little, but will help to satiate you. A slice of tomato has only four calories, and half a cup of lettuce has only five calories. Regular mayonnaise contains around 75 calories per tablespoon, depending on which brand you use; fat free mayo has about 15 calories. A pat of butter has 20 calories.
A sandwich made with two slices of regular cheese, sliced tomatoes and thick white bread has around 390 calories. A turkey, ham and mayo sandwich on thin whole meal bread will provide approximately 300 calories if you use two slices of each meat and regular mayonnaise. A tuna and mayo sandwich prepared on thin white bread with fat free mayonnaise has 260 calories.
Calories in a Cheese & Tomato Sandwich
The amount of calories in a cheese and tomato sandwich depends on the type of bread and cheese you use, and how much cheese is in the sandwich. Whole-grain or rye bread is preferable to white bread as it has a higher fiber content and keeps you feeling fuller for longer.Low-fat cheese is often significantly lower in calories than full-fat types. A 1-oz. slice of Cheddar cheese contains 114 calories, but a slice of low-fat Cheddar has just 48 calories. A 1-oz. slice of regular American cheese provides 105 calories; low-fat American cheese has 51 calories.
A 1-oz. slice of white bread contains 75 calories and 0.7 g of dietary fiber. One ounce of dark rye bread has 57 calories and 0.7 g of dietary fiber. Pumpernickel bread has 71 calories per ounce but 1.8 g of dietary fiber. High-fiber breads can help promote a feeling of satiety, which can help prevent you from overeating.
A medium slice of tomato contains only 4 calories. Tomato is also a fiber-rich food, with a medium tomato containing 1.5 g.
A sandwich made with white bread, two slices of regular American cheese, three slices of tomato and a pat of butter would contain 392 calories. A lower-calorie alternative would be to use rye bread and low-fat cheese; this sandwich would provide 248 calories with butter and 228 calories if prepared without.
Calories in an Avocado Sandwich
The avocado is a pear-shaped, single-seeded berry fruit which is sometimes mistakenly thought of as a vegetable due to its often being used to prepare savory dishes. Avocados are rich sources of potassium and vitamins E and B-6.The amount of calories you consume when eating an avocado sandwich will depend on which type of bread you choose and how much avocado you use in the sandwich. White bread contains 75 calories per 1-oz. slice. It also provides 0.7 g of dietary fiber. One 1-oz. slice of dark rye bread has around 0.7 g of dietary fiber and 57 calories. One ounce of pumpernickel bread contains 71 calories and 1.8 g of dietary fiber. Eating higher-fiber breads can aid weight loss as they make you feel full more quickly.
One avocado provides around 320 calories. One ounce of avocado has 45 calories, and half a cup of avocado contains approximately 115 calories.
A large avocado sandwich prepared with two 1-oz. slices of white bread and a whole avocado would provide around 470 calories. A smaller sandwich made with two thin slices of pumpernickel bread and half a cup of sliced avocado has 217 calories.
The Calories in a Turkey Sandwich With Cheese
A turkey and cheese sandwich can be a light lunch. A turkey and provolone sandwich on reduced calorie white bread, with mustard and lots of veggies contains only 267 calories.Two oz. of deli turkey contain 56 calories. If you are using white meat carved from roasted turkey, 2 oz. contains 71 calories.
A 1-oz. slice of provolone cheese contains 100 calories. If you prefer Swiss, a 1-oz. slice contains 106 calories.
The wrong dressing can add a significant number of calories to your sandwich. For example, 1 tbsp. of mayonnaise adds 103 calories. If you use low-fat mayonnaise, you can reduce that amount to 33 calories. Mustard, on the other hand, contains only 10 calories per tbsp.
Vegetables add flavor to your sandwich without adding too many extra calories. One-quarter cup shredded lettuce contains only 1 1/2 calories; 1/8 of a raw, red tomato contains only three calories and 1/4 cup of cucumber slices contains two calories.
Two slices of whole wheat bread contain 138 calories. Two slices of reduced-calorie white bread contain 95 calories.
Calories in a Grilled Cheese & Tomato Sandwich
The calories in a grilled cheese and tomato sandwich will depend on the type of bread and cheese you use. If you are on a weight loss diet, fiber-rich whole grain foods keep you feeling fuller for longer. Therefore choosing whole grain or rye bread over white bread can help support your weight loss efforts.The amount of calories in a slice of cheese varies quite significantly on whether you chose low-fat or full fat cheese. A 1-oz. slice of cheddar cheese contains 114 calories; however the same weight of low-fat cheddar contains just 49 calories, according to CalorieKing website. A 1-oz. slice of regular American cheese contains 105 calories; a 1-oz. slice of low-fat American cheese has 51 calories.
Distinct types of bread do not vary greatly in caloric content, but the levels of fiber they contain can vary quite considerably. A slice of white bread weighing 1 oz. has 75 calories, and 0.7 g of fiber. Pumpernickel bread contains 71 calories per 1 oz. slice, but has 1.8 g of fiber. An oz. of rye bread provides 73 calories per oz., and has 1.6 g of fiber.
Tomatoes contain around 4 calories per slice. One medium tomato additionally contains 1.5 g of dietary fiber and therefore as a low-calorie, high-fiber food adding plenty of tomato to your sandwich and reducing the number of cheese slices can be beneficial for weight loss.
A large cheese and tomato sandwich consisting of two 1 oz. slices of white bread, two 1 oz. slices of regular cheese and 3 tomato slices contains around 370 calories. If you add butter, calculate a further 20 calories for each pat you use. A cheese and tomato sandwich made with tomato slices, two slices of low-fat cheddar and two thin slices of rye bread would provide around 215 calories.
How Many Calories Are in a Tuna Sandwich?
Tuna is high in omega-3 fatty acids, which help protect against heart disease. A tuna sandwich is a relatively low-calorie choice for lunch. Be careful of the condiments you choose when preparing your sandwich, as some are very high in fat.A typical tuna salad sandwich prepared with regular mayonnaise, celery, onion and relish, and served on white bread, contains around 287 calories. Using a reduced-fat mayonnaise saves several calories.
A 4-oz. serving of water-packed tuna provides 28.8 g of protein, 267.8 mg of potassium and 12.4 mg of calcium. Canned tuna is low-fat, with only 0.9 g of fat per serving. Consider adding dark green lettuce and tomato to your sandwich to boost the nutritional value.
Although a slice of white bread is slightly lower in calories than a slice of whole wheat bread, whole grains are a healthier choice. Whole wheat bread is higher in fiber and important vitamins and minerals.
How Many Calories in a Ham Sandwich?
A ham sandwich -- two slices of bread with 2 oz. of deli ham -- is a common lunch, served by itself or with a cup of soup. The ham in this sandwich contributes to the protein you need each day for optimal health.A ham sandwich using white bread contains 193 calories. Using wheat bread, a more nutritious option, has 211. When planning your meals for the day, aim to include 300 to 600 calories in each meal. Adding condiments, vegetables or cheese may help put your ham sandwich in the ideal calorie range. In addition to soup, consider pairing a sandwich with a salad or adding a side of vegetable salad or fruit.
Adding mustard to your ham sandwich instead of mayonnaise is a lower-calorie option -- 3.4 calories for the mustard per teaspoon versus 30 calories per teaspoon for the mayonnaise. Layering a 1-oz. slice of Swiss cheese onto the sandwich contributes 106.4 calories. One lettuce leaf on your sandwich adds 5 calories, and a slice of tomato adds 11 calories.
Because bread and deli ham contain high levels of sodium, monitor the sodium content in your meal plan to ensure that you do not consume too much. You should limit sodium in your diet to 1,500 mg per day. A ham sandwich contains 990 to 1,001 mg.
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