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26 Low Calorie Sandwich Veggies (Nutrition Included!) – Lose Weight By Eating

In the quest for a healthier lifestyle and weight management, sandwiches are often a go-to meal for many. The versatility of a sandwich allows you to pack it with delicious and nutritious ingredients, particularly vegetables. Here, we present a list of 26 low-calorie vegetables ideal for sandwich-making, complete with nutritional information, to help you make healthier choices while still enjoying your meals.

1. Cucumber

Calories: 16 per 100g
Nutritional Benefits: High in water content, cucumbers are refreshing and hydrating. They contain antioxidants and provide a small amount of vitamin K.

2. Spinach

Calories: 23 per 100g
Nutritional Benefits: Packed with iron, calcium, vitamins A, C, and K, spinach is excellent for bone health and boosting immunity.

3. Lettuce

Calories: 15 per 100g
Nutritional Benefits: Low in calories and high in fibre, lettuce is perfect for adding crunch without adding many calories. It’s also a good source of vitamins A and C.

4. Tomato

Calories: 18 per 100g
Nutritional Benefits: Rich in lycopene, an antioxidant linked to many health benefits, tomatoes are also an excellent source of vitamin C and potassium.

5. Bell Peppers

Calories: 31 per 100g
Nutritional Benefits: Bell peppers are rich in vitamins A and C, and their vibrant colours indicate high levels of antioxidants.

6. Red Onion

Calories: 40 per 100g
Nutritional Benefits: Offering anti-inflammatory properties, red onions are a good source of vitamin C and various antioxidants.

7. Mushroom

Calories: 22 per 100g
Nutritional Benefits: Low in calories but high in umami flavour, mushrooms provide selenium and vitamin D, essential for bone health.

8. Zucchini

Calories: 17 per 100g
Nutritional Benefits: Zucchini is a great source of antioxidants and vitamins A and C, making it a perfect low-calorie addition to any sandwich.

9. Radish

Calories: 16 per 100g
Nutritional Benefits: Radishes are packed with vitamin C and fibre, which can aid digestion and help you feel full.

10. Carrots

Calories: 41 per 100g
Nutritional Benefits: Carrots are high in beta-carotene, which converts to vitamin A in the body, supporting eye health and immune function.

11. Avocado (in moderation)

Calories: 160 per 100g
Nutritional Benefits: Although higher in calories, avocados provide healthy fats, fibre, and potassium, which can be beneficial in small amounts.

12. Sweet Corn

Calories: 86 per 100g
Nutritional Benefits: Corn is a good source of fibre and antioxidants, but should be used sparingly to keep calorie counts lower.

13. Beets

Calories: 43 per 100g
Nutritional Benefits: Beets are nutritious and rich in nitrates that can enhance exercise performance, while also providing folate and manganese.

14. Celery

Calories: 14 per 100g
Nutritional Benefits: Celery is incredibly low in calories and high in fibre, making it excellent for weight loss and hydration.

15. Kale

Calories: 35 per 100g
Nutritional Benefits: A superfood, kale is loaded with vitamins A, K, and C, as well as a host of minerals and antioxidants.

16. Eggplant

Calories: 25 per 100g
Nutritional Benefits: Eggplants are a source of dietary fibre, potassium, and vitamins B6 and K, contributing to heart health and weight management.

17. Arugula (Rocket)

Calories: 25 per 100g
Nutritional Benefits: Arugula is a peppery green that is high in calcium and vitamins A, K, and C.

18. Sprouts

Calories: 32 per 100g
Nutritional Benefits: Whether alfalfa or broccoli sprouts, they’re low in calories and rich in nutrients like vitamin C and antioxidants.

19. Green Beans

Calories: 31 per 100g
Nutritional Benefits: High in fibre, green beans are also a good source of vitamins A, C, and K, making them excellent for overall health.

20. Asparagus

Calories: 20 per 100g
Nutritional Benefits: Rich in folate and vitamins A, C, E, and K, asparagus can aid in digestion and is a powerful diuretic.

21. Jicama

Calories: 38 per 100g
Nutritional Benefits: This crunchy root vegetable is high in fibre and vitamin C, perfect for adding crunch.

22. Cauliflower

Calories: 25 per 100g
Nutritional Benefits: Cauliflower is versatile and can replace high-carb ingredients while providing vitamins C, K, and folate.

23. Broccoli

Calories: 34 per 100g
Nutritional Benefits: A nutrient-dense vegetable, broccoli is excellent for heart health and is loaded with vitamin C, K, and fibre.

24. Peas

Calories: 81 per 100g
Nutritional Benefits: While slightly higher in calories, peas provide protein, fibre, and an array of vitamins and minerals.

25. Cabbage

Calories: 25 per 100g
Nutritional Benefits: Cabbage is rich in antioxidants and offers an impressive amount of vitamin K, making it great for bone health.

26. Leeks

Calories: 61 per 100g
Nutritional Benefits: Leeks are an excellent source of vitamins A and K, and can add a mild sweet onion flavour to your sandwiches.

Conclusion

Adding these low-calorie vegetables to your sandwiches not only enhances their flavour and texture but also boosts your nutrient intake without significantly increasing calorie counts. Incorporating a variety of these vegetables can help you create satisfying, healthy meals that align with your weight loss goals. By choosing the right ingredients, you can enjoy delicious sandwiches while supporting your journey toward a healthier lifestyle. Happy sandwich making!

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