26 Low Calorie Sandwich Veggies (Nutrition Included!)

Low Calorie Sandwich Veggies

Find the best 26 Low Calorie Sandwich Veggies so you can make healthy choices when choosing low calorie sandwich toppings.

Low Calorie Sandwich Veggies

Are you tired of the same old sandwiches? Want to add a burst of flavor and nutrition to your lunch? Look no further! In this comprehensive guide, I’ll introduce you to 26 low calorie sandwich veggies that not only satisfy your taste buds but also contribute to your overall well-being.

Packed with vitamins, minerals, and fiber, these veggies are the perfect way to create a mouthwatering and nutritious sandwich. Let’s dive into the world of delectable choices that will elevate your sandwich experience.

26 Low Calorie Sandwich Veggies: A Nutritious Delight

These low calorie vegetables for sandwiches all make healthy sandwich toppings! I have supplied the nutrition for each, and so you can easily see the difference in nutrition for each I have kept the serving size the same for each ingredient.

You likely won’t want as many jalapeños as you would want spinach on your sandwich. But I wanted you to be able to see the healthiest options. Just choose the amount you want to have of each.

1. Spinach: The Nutrient Powerhouse

Spinach is a nutritional powerhouse that adds a refreshing crunch to your sandwich. Packed with iron, vitamins A and C, and antioxidants, it contributes to your overall health while enhancing the taste and texture of your meal.

  • Nutritional Highlights:
    • High in iron, crucial for oxygen transport in the body.
    • Rich in vitamins A and C, supporting immune function.
    • Contains antioxidants that promote overall health.
  • Calories per 2/3 cup (100g): 23
  • Fat: 0.4g
  • Carbohydrates: 3.6g
  • Fiber: 2.2g
  • Protein: 2.9g

2. Cucumber: Cool and Refreshing

Cucumber slices bring a cooling and refreshing element to your sandwich. They’re low in calories and high in water content, making them a hydrating choice. Their subtle flavor pairs well with various sandwich fillings.

  • Nutritional Highlights:
    • Low in calories and high in water content for hydration.
    • Provides vitamins K and C for bone and skin health.
    • Offers silica for healthy hair and nails.
  • Calories per 2/3 cup (100g): 15
  • Fat: 0.1g
  • Carbohydrates: 3.6g
  • Fiber: 0.5g
  • Protein: 0.7g

3. Tomato: Burst of Juicy Flavor

Tomatoes are a classic choice for sandwiches, thanks to their juicy texture and tangy taste. They’re rich in lycopene, an antioxidant known for its potential health benefits. Choose ripe tomatoes to elevate the flavor of your sandwich.

  • Nutritional Highlights:
    • Packed with lycopene, an antioxidant with potential health benefits.
    • Contains vitamin C, which boosts immunity.
    • Rich in potassium for heart health.
  • Calories per 2/3 cup (100g): 18
  • Fat: 0.2g
  • Carbohydrates: 3.9g
  • Fiber: 1.2g
  • Protein: 0.9g

4. Bell Peppers: Colorful Crunch

Add a pop of color and crunch with bell peppers. Red, yellow, or green, these peppers are rich in vitamin C and antioxidants. They contribute not only to the taste but also to the visual appeal of your sandwich.

  • Nutritional Highlights:
    • Excellent source of vitamin C for immune support.
    • Contains antioxidants that promote eye health.
    • Offers fiber for digestive health.
  • Calories per 2/3 cup (100g): 31
  • Fat: 0.3g
  • Carbohydrates: 6g
  • Fiber: 2.1g
  • Protein: 1g

5. Lettuce: Crisp and Light

Lettuce leaves provide a crisp and refreshing base for your sandwich. They’re low in calories and high in fiber, making them an excellent choice for those looking to cut down on calories while still enjoying a satisfying meal.

  • Nutritional Highlights:
    • Low in calories and carbohydrates.
    • Provides vitamin K for bone health.
    • Contains fiber for satiety.
  • Calories per 2/3 cup (100g): 5
  • Fat: 0.1g
  • Carbohydrates: 1g
  • Fiber: 0.5g
  • Protein: 0.5g

6. Red Onion: Zesty Kick

For a zesty kick, red onions are the way to go. They bring a sharp flavor and a vibrant color to your sandwich. Additionally, they contain flavonoids that may offer various health benefits.

  • Nutritional Highlights:
    • Contains flavonoids with potential health benefits.
    • Provides chromium, which supports blood sugar regulation.
    • Offers fiber for digestive health.
  • Calories per 2/3 cup (100g): 40
  • Fat: 0.1g
  • Carbohydrates: 9.3g
  • Fiber: 1.7g
  • Protein: 1.1g

7. Sprouts: Nutrient-Packed Microgreens

Sprouts, such as alfalfa or broccoli sprouts, are tiny but mighty when it comes to nutrition. They’re packed with vitamins, minerals, and enzymes that can contribute to your well-being. Plus, they add an interesting texture to your sandwich.

  • Nutritional Highlights:
    • Packed with vitamins and minerals, depending on the type.
    • Contains enzymes that aid digestion.
    • Offers potential health benefits due to concentrated nutrients.
  • Nutritional values vary based on type.

8. Avocado: Creamy Goodness Packed with Healthy Fats

Avocado is a true superstar in the world of sandwich veggies. With its buttery texture and rich flavor, it adds a luscious element to your sandwich. Don’t be afraid of its fat content; avocados are loaded with heart-healthy monounsaturated fats that provide essential nutrients and keep you feeling full.

  • Nutritional Highlights:
    • Rich in monounsaturated fats, which support heart health.
    • Contains potassium for regulating blood pressure.
    • Provides vitamin K and vitamin E for skin health.
  • Calories per 2/3 cup (100g): 160
  • Fat: 14.7g
  • Carbohydrates: 8.5g
  • Fiber: 6.7g
  • Protein: 2g

9. Carrot: Sweet and Crunchy

Grated carrots lend a hint of sweetness and a satisfying crunch to your sandwich. They’re rich in beta-carotene, which your body converts into vitamin A, supporting your vision and immune system.

  • Nutritional Highlights:
    • Rich in beta-carotene, which supports vision and skin health.
    • Provides vitamins A and K for various bodily functions.
    • Contains fiber for digestive health.
  • Calories per 2/3 cup (100g): 41
  • Fat: 0.2g
  • Carbohydrates: 10g
  • Fiber: 2.8g
  • Protein: 0.9g

10. Zucchini: A Delicate Addition

Thinly sliced zucchini adds a delicate flavor and texture to your sandwich. It’s low in calories and provides a source of vitamins B6 and C, along with minerals like potassium.

  • Nutritional Highlights:
    • Low in calories and carbohydrates.
    • Provides vitamin C and potassium for overall health.
    • Contains antioxidants that support cellular health.
  • Calories per 2/3 cup (100g): 17
  • Fat: 0.3g
  • Carbohydrates: 3.1g
  • Fiber: 1g
  • Protein: 1.2g

11. Cabbage: The Crunchy Companion

Whether red or green, cabbage brings a crunchy and robust element to your sandwich. It’s rich in fiber and contains compounds with potential health benefits, making it a nutritious choice.

  • Nutritional Highlights:
    • Rich in fiber for digestive health.
    • Contains compounds with potential health benefits.
    • Offers vitamins C and K for immunity and bone health.
  • Calories per 2/3 cup (100g): 25
  • Fat: 0.1g
  • Carbohydrates: 5.8g
  • Fiber: 2.5g
  • Protein: 1.3g

12. Radish: Peppery Bite

Radishes provide a peppery and slightly spicy bite to your sandwich. They’re low in calories and offer a good dose of vitamin C. Their unique flavor profile can elevate the overall taste.

  • Nutritional Highlights:
    • Low in calories and carbohydrates.
    • Contains vitamin C for immune support.
    • Offers compounds with potential health benefits.
  • Calories per 2/3 cup (100g): 16
  • Fat: 0.1g
  • Carbohydrates: 3.4g
  • Fiber: 1.6g
  • Protein: 0.7g

13. Mushrooms: Umami Flavor

Mushrooms add an umami-rich flavor to your sandwich. They’re low in calories, fat-free, and contain various vitamins and minerals. Sautéed or grilled, mushrooms are a delectable addition.

  • Nutritional Highlights:
    • Low in calories and fat-free.
    • Provides B vitamins for energy metabolism.
    • Contains minerals like selenium and potassium.
  • Calories per 2/3 cup (100g): 22
  • Fat: 0.3g
  • Carbohydrates: 3.3g
  • Fiber: 1g
  • Protein: 3.1g

14. Sliced Eggplant: Savory and Satisfying

Sliced eggplant, when grilled or roasted, becomes savory and satisfying. It’s a low-calorie option that provides fiber and antioxidants, contributing to your sandwich’s nutrition.

  • Nutritional Highlights:
    • Low in calories and carbohydrates.
    • Provides fiber for digestive health.
    • Contains antioxidants that promote cellular health.
  • Calories per 2/3 cup (100g): 25
  • Fat: 0.2g
  • Carbohydrates: 6g
  • Fiber: 3g
  • Protein: 1g

15. Pickles: Tangy and Crisp

Pickles bring a tangy and crisp element to your sandwich. They’re low in calories and can add a burst of flavor that complements various fillings. Just be mindful of their sodium content.

  • Nutritional Highlights:
    • Low in calories.
    • Contains probiotics that support gut health.
    • Offers small amounts of vitamins and minerals.
  • Calories per 2/3 cup (100g): 11
  • Fat: 0.1g
  • Carbohydrates: 2.3g
  • Fiber: 1.3g
  • Protein: 0.5g

16. Asparagus: Elegant and Nutrient-Packed

Asparagus spears, whether steamed or roasted, offer an elegant touch to your sandwich. They’re rich in folate, vitamins A and K, and fiber, making them a nutritious choice.

  • Nutritional Highlights:
    • Rich in folate, which supports cell division.
    • Provides vitamins A and K for various bodily functions.
    • Contains antioxidants that promote overall health.
  • Calories per 2/3 cup (100g): 20
  • Fat: 0.2g
  • Carbohydrates: 3.7g
  • Fiber: 2.1g
  • Protein: 2.2g

17. Artichoke Hearts: Distinctive and Delicious

Artichoke hearts have a distinctive flavor that pairs well with various sandwich ingredients. They’re low in calories and provide fiber, antioxidants, and potassium.

  • Nutritional Highlights:
    • Low in calories and carbohydrates.
    • Rich in fiber for digestive health.
    • Contains antioxidants and potassium.
  • Calories per 2/3 cup (100g): 47
  • Fat: 0.2g
  • Carbohydrates: 10.5g
  • Fiber: 5.4g
  • Protein: 2.9g

18. Cilantro: Fresh Herb Delight

Cilantro leaves bring a fresh and vibrant flavor to your sandwich. They’re rich in antioxidants and may even have potential health benefits. Add a handful for a burst of taste.

  • Nutritional Highlights:
    • Provides antioxidants that promote overall health.
    • Contains potential health benefits.
    • Offers vitamins A and K for various bodily functions.
  • Calories per 2/3 cup (100g): 23
  • Fat: 0.5g
  • Carbohydrates: 3.7g
  • Fiber: 2.8g
  • Protein: 2.1g

19. Red Cabbage: Colorful Crunch and Nutrition

Red cabbage not only adds a pop of color but also brings a satisfying crunch to your sandwich. It’s loaded with vitamins and minerals, including vitamin C and vitamin K.

  • Nutritional Highlights:
    • Contains vitamin C for immune support.
    • Offers fiber for digestive health.
    • Provides antioxidants with potential health benefits.
  • Calories per 2/3 cup (100g): 31
  • Fat: 0.1g
  • Carbohydrates: 7.4g
  • Fiber: 2.1g
  • Protein: 1.3g

20. Jalapeño: Spicy Kick

If you’re a fan of heat, jalapeño slices are a great addition. They provide a spicy kick and contain capsaicin, which may have metabolism-boosting properties. Use them sparingly for a flavorful punch.

  • Nutritional Highlights:
    • Contains capsaicin, which may boost metabolism.
    • Provides vitamins A and C for immunity.
    • Offers potential health benefits in moderation.
  • Calories per 2/3 cup (100g): 29
  • Fat: 0.4g
  • Carbohydrates: 6g
  • Fiber: 2.8g
  • Protein: 1.4g

21. Sliced Beets: Earthy and Nutrient-Rich

Sliced beets add an earthy flavor and vibrant color to your sandwich. They’re rich in antioxidants, fiber, and essential nutrients, making them a wholesome choice.

  • Nutritional Highlights:
    • Rich in antioxidants and potential health benefits.
    • Provides fiber for digestive health.
    • Contains vitamins and minerals for overall wellness.
  • Calories per 2/3 cup (100g): 43
  • Fat: 0.2g
  • Carbohydrates: 9.6g
  • Fiber: 2.8g
  • Protein: 1.6g

22. Sliced Fennel: Anise-like Flavor

Sliced fennel offers a unique anise-like flavor to your sandwich. It’s low in calories and provides vitamin C, fiber, and various phytonutrients.

  • Nutritional Highlights:
    • Low in calories and carbohydrates.
    • Provides vitamin C and fiber.
    • Contains potential health benefits.
  • Calories per 2/3 cup (100g): 31
  • Fat: 0.2g
  • Carbohydrates: 7.3g
  • Fiber: 3.1g
  • Protein: 1.2g

23. Sliced Brussels Sprouts: Tiny Cabbage Delights

Brussels sprouts, when thinly sliced, bring a delicate cabbage flavor to your sandwich. They’re packed with vitamins and minerals, including vitamin K and folate.

  • Nutritional Highlights:
    • Packed with vitamins and minerals.
    • Contains fiber for digestive health.
    • Offers antioxidants with potential health benefits.
  • Calories per 2/3 cup (100g): 43
  • Fat: 0.3g
  • Carbohydrates: 9g
  • Fiber: 3.8g
  • Protein: 3.4g

24. Kale: Robust and Nutrient-Dense

Kale leaves provide a robust and slightly earthy flavor to your sandwich. They’re a nutritional powerhouse, offering vitamins A, K, and C, as well as antioxidants.

  • Nutritional Highlights:
    • Rich in vitamins A, K, and C.
    • Provides antioxidants that promote cellular health.
    • Offers fiber and potential health benefits.
  • Calories per 2/3 cup (100g): 49
  • Fat: 0.9g
  • Carbohydrates: 9g
  • Fiber: 2g
  • Protein: 4.3g

25. Microgreens: Concentrated Nutrition

Microgreens, like arugula or mustard greens, offer concentrated nutrition in tiny packages. They’re rich in vitamins and minerals, making them an excellent choice for enhancing your sandwich’s health profile.

  • Nutritional Highlights:
    • Packed with vitamins and minerals.
    • Offers antioxidants that promote overall health.
    • Contains potential health benefits.
  • Nutritional values vary based on type.

26. Sun-Dried Tomatoes: Intense Flavor Burst

Sun-dried tomatoes bring an intense burst of flavor to your sandwich. They’re a concentrated source of lycopene and provide a unique twist to your meal.

  • Nutritional Highlights:
    • Concentrated source of lycopene.
    • Provides antioxidants and potential health benefits.
    • Offers unique flavor to sandwiches.
  • Calories per 2/3 cup (100g): 258
  • Fat: 2.7g
  • Carbohydrates: 58.4g
  • Fiber: 12.5g
  • Protein: 14.1g

Frequently Asked Questions (FAQ’s)

Are these low calorie veggies suitable for any diet plan?

Absolutely! These low calorie sandwich veggies are versatile and can fit into various diet plans, whether you’re focusing on weight loss, maintaining a balanced diet, or even following a specific eating pattern.

Can I mix and match these veggies?

Certainly! The beauty of sandwiches lies in their customizability. Feel free to mix and match these veggies to create your perfect sandwich masterpiece. Experiment with different combinations to find your favorite flavors.

Do these veggies lose their nutrients when cooked?

Cooking methods can impact nutrient content. To retain maximum nutrients, opt for methods like steaming or roasting. However, even if nutrients are slightly reduced, these veggies still provide a plethora of health benefits.

Are there any veggies I should use sparingly?

While all these veggies are nutritious, some, like pickles and jalapeños, may be higher in sodium or spiciness. Use them sparingly if you’re watching your sodium intake or prefer milder flavors.

Can these veggies replace the protein in my sandwich?

While these veggies offer some protein, they’re not a primary protein source. Consider adding lean proteins like turkey, chicken, tofu, or beans to create a well-rounded and satisfying sandwich.

Final Notes on Healthy Sandwich Vegetables

Elevate your sandwich game with the vibrant and nutritious world of 26 low calorie sandwich veggies.

From the crunch of lettuce to the zesty kick of red onions, each veggie brings its unique flavor and health benefits to your meal. Customize your sandwiches to your heart’s content and enjoy the delightful combination of taste and nutrition.

So, why wait? Embark on a journey of culinary creativity and wellness with these wholesome veggies.

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