Nutritional Facts of Russian Salad Sandwich

This calorie page has been viewed 606 times Last Updated : Jun 11,2019



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Russian Salad Sandwich

How many calories does one Russian Salad Sandwich have?

One Russian Salad Sandwich gives 325 calories. Out of which carbohydrates comprise 163 calories, proteins account for 18 calories and remaining calories come from fat which is 164 calories.  One Russian Salad Sandwich provides about 16 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Russian Salad Sandwich recipe. Russian Salad Sandwich is a cold sandwich that is perfect for hot summer afternoons. 

The chopped pineapple contrasts well with the remaining ingredients and adds a crispy, tangy feel to the sandwich. Use freshly-crushed black pepper.

Is Russian Salad Sandwich healthy?

No, this is not healthy. Let's see why.

Let's understand the Ingredients.

What's good?

Mixed Vegetables : Mixed vegetables  get the benefits of lots of nutrients as you are using cauliflowercarrotscabbagefrench beans and green peas. Cauliflower is extremely low in carbs and therefore does not raise blood glucose levels.  Rich in Antioxidant and read here for detailed benefits of cauliflower. Cabbage is low in cal, relieves constipation, good for diabetics and see here all benefits of cabbage.  Green peas are good for weight loss, good source of vegetarian protein, has insoluble fibre to relieve constipation. Is green peas good for diabetics and see full benefits of green peas

What's the problem?

Potatoes (Aloo) : Potatoes being high in simple carbohydrates will lead to weight gain and are not good for people with diabetes, heart problem and obesity. Potatoes are recommended for malnourished children and people with low weight. See full details on why potatoes are bad for you.  

Plain flour (maida) : This recipe uses plain flour or maida to make whote bread which is refined carb not suitable for healthy lifestyle. Maida consumption in any food should be totally avoided or just a little bit of usage as any consumption of this will cause a larger spike in blood levels which is not good for diabeticsheart patients. Read is maida good for you to understand fully.

Canned Pineapple : Any fruit which is canned is not going to be very healthy. Better to use fresh fruits.

Can diabetics, heart patients and over weight individuals have Russian Salad Sandwich  ?

No, this recipe is not good for diabetics, heart and weight loss. Far too many unhealthy ingredients used in this recipe like potoates, fresh cream, bread and canned pineapple.

What is a healthy toast or Sandwich option to have?

We suggest you try homemade almond bread made without eggs and toast it. A good option is toasted almond bread with avocado which is a perfect gluten free breakfast option.  Whole wheat bread is better choice than white bread made from refined plain flour to make toast like mixed sprouts open toast, oats moong toastcottage cheese tomato and chutney sandwich or creamy alfalfa sprouts and apple on toast

Cottage Cheese, Tomato and Chutney Sandwich

Cottage Cheese, Tomato and Chutney Sandwich

Can healthy individuals have Russian Salad Sandwich?

No, this is not healthy. 

Russian Salad Sandwich is high in

1. Vitamin C :  Vitamin C is a great defence against coughs and colds.

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 325 calories that come from Russian Salad Sandwich?

Walking (6 kmph) = 1hr 38 mins

Running (11 kmph) = 33 mins

Cycling (30 kmph) = 43 mins       

Swimming (2 kmph) = 56 mins

Note: These values are approximate and calorie burning differs in each individual.

Click here to view Russian Salad Sandwich recipe
Value per per sandwich% Daily Values
Energy325 cal16%
Protein4.6 g8%
Carbohydrates40.7 g14%
Fiber1.4 g6%
Fat18.2 g28%
Cholesterol7.5 mg2%
VITAMINS
Vitamin A311.1 mcg6%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.5 mg4%
Vitamin C8.2 mg20%
Vitamin E
Folic Acid (Vitamin B9)8.9 mcg4%
MINERALS
Calcium28.2 mg5%
Iron0.9 mg4%
Magnesium11.8 mg3%
Phosphorus49.8 mg8%
Sodium311.8 mg16%
Potassium80.3 mg2%
Zinc0.2 mg2%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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