Per 2 slices (120g)
220kcal
Protein
6g
11% of energy
Carbs
30g
56% of energy
Fat
8g
33% of energy
Indian food · foods
Veg Sandwich
- Serving
- 2 slices · 120g
- Macro lead
- Carb-forward
- Fiber / serving
- 4 g
Macros
Per-100g values are scaled from the serving weight in our food database.
| Nutrient | Per serving (120g) | Per 100g |
|---|---|---|
| Calories | 220 kcal | 183 kcal |
| Protein | 6 g | 5 g |
| Carbs | 30 g | 25 g |
| Fat | 8 g | 6.7 g |
| Fiber | 4 g | 3.3 g |
How Indian lifters use Veg Sandwich
Carb-forward — use it around training, dial it back on rest days if you're cutting.
Where it fits in your day
Best consumed pre and post workout when insulin sensitivity is highest. On rest days, keep the portion smaller and pair with protein and fibre to slow the glycemic response.
Cost & convenience
Low protein density (5g/100g). Treat it as a carb, fat, or micronutrient food — not a protein anchor. Cost-per-gram of protein is high here; don't rely on it to hit your daily target.
Common myth
Food is neither "clean" nor "dirty" — it's kcal and macros. Track what's on the plate, adjust as your goal changes, and stop moralising your dinner.
Swaps & pairings
Similar foods
Grilled Cheese Sandwich 320 kcal · 12g protein per servingSamosa 200 kcal · 4g protein per servingKachori 220 kcal · 4g protein per servingPav Bhaji 480 kcal · 10g protein per servingVada Pav 290 kcal · 6g protein per servingPani Puri (6) 180 kcal · 3g protein per serving
Build a plate around Veg Sandwich
Plans that fit
Meal plans that use Veg Sandwich
Muscle Gain ideas — Vegetarian
Goal × diet day of food ideas
Fat Loss ideas — Vegetarian
Goal × diet day of food ideas
~2400 kcal Recomp — Ovo-vegetarian
Example recomp day, eggs included
Train while you eat this
Frequently asked
Is Veg Sandwich good for weight loss?
Yes if it fits your calorie budget — no food causes or prevents weight loss on its own. One 2 slices costs you 220 kcal; slot it into a daily deficit and it works fine.
How much Veg Sandwich should I eat per day?
Depends on your goal and total calorie target. A lifter cutting on 1800–2000 kcal typically uses 1–2 servings; someone bulking on 2800+ can comfortably fit 3+. Weigh, don't eyeball.
Is Veg Sandwich high in protein?
Not really — 5g per 100g. Treat it as a carb source and pair it with a dedicated protein anchor.
Can I eat Veg Sandwich pre or post workout?
Yes — carb-forward foods like this one are ideal 60–90 minutes before and immediately after training.
Fit this into your daily targets
bodyBot builds your Indian meal plan around your goal and weight, using this same food database.