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Ham and cucumber sandwich
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Ham and cucumber sandwich

David Janitzek
David Janitzek
Sandwich Cucumber Ham
Specification & Key Parameters
13 parameter
Parameter Value Parameter Value
Preparation time
5 min
Number of portions
1
Cena (Walmart)
$0.95
Cost of one portion
$0.95
Number of ingredients needed for preparation
7
Total calories
335
Calories per 1 portion
335 kcal
Amount of protein per portion
22g
Amount of fat per portion
13g
Amount of carbohydrates per portion
33g
Amount of fiber per portion
6g
Glycemic Index (GI)
IG 47
Glycemic Load (GL)
GL 12.4
Prices calculated for Walmart
$0.95 / serving
$0.95 (Number of portions: 1)
Ham and cucumber sandwich
Specialist Verified
Kcal
335 kcal
Protein 33%
22.1 g
Fat 19%
12.9 g
Carbohydrates 48%
32.6 g
fiber: 6.3 g IG: 47

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Ingredients

Ingredients

Calculate for portions:
Wholemeal Rye Bread

Wholemeal Rye Bread

#Rye Bread #Wholemeal #Bread
2 Slice of bread (2 Slice of bread (60 g)) • 155 kcal • $0.16
Rye Gluten
B: 5.4g
T: 2g
W: 28.8g
155 kcal
Chicken Breast Ham

Chicken Breast Ham

#Chicken Breast #Ham
4 Portion (4 Portion (60 g)) • 58 kcal • $0.42
Chicken Sodium nitrite Ham
B: 12.7g
T: 0.7g
W: 0.1g
58 kcal
Butter

Butter

#Butter
1 Teaspoon (1 Teaspoon (10 g)) • 76 kcal • $0.10
Milk Lactose
B: 0.1g
T: 8.3g
W: 0.1g
76 kcal
Cucumber

Cucumber

#Cucumber
2 Piece (2 Piece (70 g)) • 11 kcal • $0.20
Cucumber Latex-Fruit Syndrome
B: 0.5g
T: 0.1g
W: 2g
11 kcal
Greek Natural Yogurt

Greek Natural Yogurt

#Natural Yogurt
1 Tablespoon (1 Tablespoon (25 g)) • 37 kcal • $0.07
Milk Lactose
B: 3.4g
T: 1.9g
W: 1.5g
37 kcal
White Salt

White Salt

#White Salt
1 Pinch (1 Pinch (0.1 g)) • 0 kcal
Iodine
B: 0g
T: 0g
W: 0g
0 kcal
Black Pepper

Black Pepper

#DASH Diet #Heart Health #Vegan #Vegetarian #Gluten-free
1 Pinch (1 Pinch (0.1 g)) • 0 kcal
Black Pepper
B: 0g
T: 0g
W: 0.1g
0 kcal

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Supermarket Chain Price Comparator

PRO Price Comparator & Store Map Store Prices

Supermarket Chain Price Comparator — Ham and cucumber sandwich

Compare estimated shopping costs across major supermarket chains, scale portions or weight, and calculate the route to your nearest store.

Cheapest Aldi
0,86 € / 1 portion
Calculate for portions:
Select supermarket chain
Cost of one portion ( 1 portion ) 0,86 €
100 kcal 0,26 €
20 g protein 0,78 €
Unlock the full multi-chain price comparator and interactive store route planner with a PRO subscription.
Select supermarket chain 1 portion 1 portion 2 portions 4 portions Find store on map & calculate route
Aldi Cheapest
0,86 € 0,86 € 1,72 € 3,44 €
Lidl +1%
0,87 € 0,87 € 1,74 € 3,48 €
Tesco +10%
0,95 € 0,95 € 1,90 € 3,80 €
Carrefour +14%
0,98 € 0,98 € 1,96 € 3,92 €
SPAR +17%
1,01 € 1,01 € 2,02 € 4,04 €

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Spread butter very lightly on the bread.

Cover the bread with ham.

Recipe preparation steps

1
Spread the slices of wholemeal rye bread thinly with butter and top them with slices of chicken breast ham.
2
Wash and peel the cucumbers, then cut them into strips or slices.
3
Place the cut cucumbers in a small bowl, toss with the Greek yogurt, season with a pinch of salt and black pepper, and serve alongside the sandwiches.

Peel the cucumber.

Cut into strips.

Put in a small bowl, add a little yogurt, season with salt and pepper.

Contains allergens 14
Peach Meat Sulphites Rye Gluten Chicken Sodium nitrite Ham Milk Lactose Cucumber Latex-Fruit Syndrome Iodine Black Pepper

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Nutrients

Nutritional Profile & Bioactivity

Nutrients

Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (1 portion)

Calculate for portions:
Macronutrient Distribution 1 portion
335 kcal
Protein 22.1g (26% kcal)
Fat 12.9g (35% kcal)
Carbs 32.6g (39% kcal)
Protein
22.1g
Fat
12.9g
Carbs
32.6g
Fiber
6.3g
Ham and cucumber sandwich
Bio-Analysis Recipe

Ham and cucumber sandwich

335 kcal B: 22.1g T: 12.9g W: 32.6g 6.3g fib.
Glycemic Load
IG 47 ŁG 12
Moderate
Workout Window
30-60 min
Pre-workout
Full Analysis
🔍
Looking for a specific mineral or vitamin? Explore all 60 nutrients organized by category and RDA coverage.

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Estimated Daily Glycemic & Insulin Curve

Glucose Curve

Blood Glucose Curve & Glycemic Index

Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.

Calculate for portions:
Glucose Curve

Blood Glucose Curve (0-180 min)

Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.

Glycemic Load (GL): Moderate (12.4)
Chart series:
Time horizon:
180 90 160 74 140 57 120 41 100 25 80 8 140 mg/dL 0 min 15 min 30 min 45 min 60 min 90 min 120 min 150 min 180 min 6 µU/mL 14 µU/mL 22 µU/mL 23 µU/mL 19 µU/mL 14 µU/mL 10 µU/mL 8 µU/mL 6 µU/mL 86 mg/dL 96 mg/dL 103 mg/dL 105 mg/dL 102 mg/dL 96 mg/dL 91 mg/dL 88 mg/dL 86 mg/dL 105 mg/dL
Clinical Insight (Glycemic Model) Moderate glycemic load (GL 12.4) leads to a controlled glucose rise up to ~105 mg/dL followed by a gradual return to baseline.
Glycemic Load (GL) Moderate
12.4 GL pts

Glycemic Load (GL) combines both the Glycemic Index (GI) and the actual amount of digestible carbohydrates in a serving.

Clinical thresholds: Low ≤ 10 pts • Moderate 11–19 pts • High ≥ 20 pts

Index (GI)
47
Glucose peak
105
mg/dL
P+F+Fiber buffer
1.36
🛡️ Glycemic buffering in this meal
Protein (22.1 g), fat (12.9 g), and dietary fiber (6.3 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible) 26.3 g
Simple sugars: 6.3 g Slowing fiber: 6.3 g
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