Update on breadless sandwiches

[thewayne]

I decided to look at the numbers on my sandwich components. This isn't something that I normally do, I have found that overall the easiest way to cut calories from your intake is to eliminate sugared sodas.

Oscar Mayer Chicken Breast Oven Roasted
Serving Size: 3 slices
Calories: 70
Calories from fat: 15
Fat: 2g
Cholesterol: 35mg
Sodium: 810mg
Protein: 11g
(These are thick slices, so a single one with a slice of cheese is sufficient for me.)

Oscar Mayer Roast Beef Slow Roasted
Serving Size: 6 slices
Calories: 60
Calories from fat: 20
Fat: 2.5g
Cholesterol: 30mg
Sodium: 520mg
Protein: 10g
(Thin slices, so 6 are probably reasonable for a typical sandwich. A rollup sandwich I might go with 3 slices.)

Land O'Frost Chicken
Serving Size: 1 pkg
Calories: 130
Calories from fat: 70
Fat: 7g
Cholesterol: 65mg
Sodium: 990mg
Protein: 11g
(Thin slices, I'd say one package is good for 2-3 sandwiches.)

Shur Fine Thin Sliced Corned Beef
Serving Size: 1 package
Calories: 90
from fat: 45
Fat: 5g
Cholesterol: 40mg
Sodium: 760mg
Protein: 10g
(Again, thin slices, the Shur Fine and the Land O'Frost are these little packets for $0.60 or so. Good for 2-3 sandwiches.)


Sargento Deli Style Swiss Natural Sliced
Serving Size: 1 slice
Calories: 70
From Fat: 45
Fat: 5g
Cholesterol: 20mg
Sodium: 40mg
Protein: 5g

Sargento Deli Style Sharp Cheddar Natural Sliced
Serving Size: 1 slice
Calories: 80
From Fat: 60
Fat: 7g
Cholesterol: 20mg
Sodium: 130mg
Protein: 5g

Sargento Deli Style Asiago Natural Sliced
Serving Size: 1 slice
Calories: 70
From Fat: 50
Fat: 6g
Cholesterol: 20mg
Sodium: 135mg
Protein: 4g


French's Honey Mustard
Serving Size: 1 tsp
Calories: 10
Fat: 0
Sodium: 30mg

Trader Joe's Hot & Sweet Mustard
Serving Size: 1 tsp
Calories: 10
Fat: 0
Sodium: 120mg


Nature's Own Honey 7 Grain Bread
Serving Size: 1 slice
Calories: 70
from fat: 5
Fat: 1g
Sodium: 130mg
Protein: 3g


So a single breadless rollup of Swiss and a single slice of Oscar Mayer chicken would be something like this:
Calories: 93
from fat: 50
Fat: 6g
Sodium: 310mg
Protein: 9g

Three rollups would be:
Calories: 279
from fat: 150
Fat: 18g
Sodium: 930mg
Protein: 27g

A comparable sandwich, I'd probably go with three slices of the chicken, two slices of cheese, two slices of bread, and two teaspoons of the TJ's Hot/Sweet Mustard. It would amount to something like this:
Calories: 370 (70 + 140 + 20 + 140)
from fat: 115 (15 + 90 + 10)
Cholesterol: 75 (35 + 40)
Sodium: 1390 (810 + 80 + 240 + 260)
Protein: 27 (11 + 10 + 6)

So three rolls vs a sandwich:
Calories: 279 vs 370
Calories from fat: 150 vs 115 (+1 slice of cheese for the wraps)
Fat: 18 vs 115
Sodium: 930 vs 1390
Protein: 27 vs 27


Interesting results. I was rather surprised, as was Russet, by the amount of sodium in the meat. I knew there was a lot, but I didn't expect that much.

Comments

[spaceoperadiva.livejournal.com]

Are you doing some sort of low-carb diet or did you discover a gluten sensitivity or something? I feel like I've spaced out something important here!

[thewayne.livejournal.com]

Sorry to take so long to respond to this. No, no specific diet or medical issue. Just a general discussion. I've liked breadless sandwiches ever since having learned of them and rediscovered them a couple of weeks ago.