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Hummus and salad sandwich
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Hummus and salad sandwich

David Janitzek
David Janitzek
Żywność i napoje na bazie roślin Żywność na bazie roślin Konserwy Produkty na bazie warzyw i owoców Produkty na bazie warzyw Produkty drzewa oliwnego Oliwki Nabiał Żywność fermentowana Fermentowane produkty mleczne Sery Sery włoskie Mozzarella Salad Sandwich Sandwich Hummus Salad
Specification & Key Parameters
13 parameter
Parameter Value Parameter Value
Preparation time
10 min
Number of portions
1
Cena (Walmart)
$0.64
Cost of one portion
$0.64
Number of ingredients needed for preparation
7
Total calories
28
Calories per 1 portion
28 kcal
Amount of protein per portion
1g
Amount of fat per portion
1g
Amount of carbohydrates per portion
3g
Amount of fiber per portion
1g
Glycemic Index (GI)
IG 26
Glycemic Load (GL)
GL 0.6
Prices calculated for Walmart
$0.64 / serving
$0.64 (Number of portions: 1)
Hummus and salad sandwich
Specialist Verified
Kcal
28 kcal
Protein 21%
1.2 g
Fat 20%
1.1 g
Carbohydrates 58%
3.3 g
fiber: 0.9 g IG: 26

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Ingredients

Ingredients

Calculate for portions:
Natural Hummus

Natural Hummus

#Hummus
1 Tablespoon (1 Tablespoon (1 g)) • 3 kcal • $0.05
Chickpeas Sesame Garlic Lemon
B: 0.1g
T: 0.2g
W: 0.2g
3 kcal
Sunflower Seeds (Shelled)

Sunflower Seeds (Shelled)

#Sunflower Seeds #Peeled
1 Tablespoon (1 Tablespoon (1 g)) • 5 kcal • $0.09
Sunflower seeds
B: 0.2g
T: 0.4g
W: 0.2g
5 kcal
Wholemeal Rye Bread

Wholemeal Rye Bread

#Rye Bread #Wholemeal #Bread
2 Slice of bread (2 Slice of bread (2 g)) • 6 kcal • $0.14
Rye Gluten
B: 0.2g
T: 0.1g
W: 1g
6 kcal
Black Olives

Black Olives

#Black Olives
1 Tablespoon (1 Tablespoon (1 g)) • 1 kcal • $0.04
Olive Sulphites Mustard Celery Milk Egg Soy
B: 0g
T: 0.1g
W: 0g
1 kcal
Iceberg Lettuce

Iceberg Lettuce

#Healthy Vegetables #Weight Loss Salads #Heart-healthy Diet #Vegan #Gluten-free
1 Leaf (1 Leaf (1 g)) • 0 kcal • $0.07
Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome Latex-Fruit Syndrome
B: 0g
T: 0g
W: 0g
0 kcal
Cherry Tomatoes

Cherry Tomatoes

#Nutrition #Vegan #Vegetarian #Gluten-free #Lactose-Free
50 Gram (50 Gram) • 10 kcal • $0.13
Tomato Salicylates Histamine
B: 0.5g
T: 0.1g
W: 1.8g
10 kcal
Mozzarella Cheese

Mozzarella Cheese

#DASH Diet #Heart Health #Mozzarella Cheese #Vegetarian #Gluten-free
1 Slice (1 Slice (1 g)) • 3 kcal • $0.12
Milk
B: 0.2g
T: 0.2g
W: 0g
3 kcal

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Supermarket Chain Price Comparator

PRO Price Comparator & Store Map Store Prices

Supermarket Chain Price Comparator — Hummus and salad sandwich

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

Cheapest Aldi
0,58 € / 1 portion
Calculate for portions:
Select supermarket chain
Cost of one portion ( 1 portion ) 0,58 €
100 kcal 2,07 €
20 g protein 9,75 €
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
0,58 € 0,58 € 1,16 € 2,32 €
Lidl +2%
0,59 € 0,59 € 1,18 € 2,36 €
Tesco +10%
0,64 € 0,64 € 1,28 € 2,56 €
Carrefour +14%
0,66 € 0,66 € 1,32 € 2,64 €
SPAR +17%
0,68 € 0,68 € 1,36 € 2,72 €

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Spread hummus on the bread. Cut the tomatoes in half and mix with the lettuce and olives torn into smaller pieces. Add the sunflower seeds and mozzarella cut into smaller pieces. Eat the sandwich with the salad.

Recipe preparation steps

1
Spread the natural hummus evenly over the slices of wholemeal rye bread.
2
Wash the iceberg lettuce and cherry tomatoes; tear the lettuce into bite-sized pieces, halve the cherry tomatoes, and dice the mozzarella cheese.
3
Combine the lettuce, cherry tomatoes, mozzarella, and black olives in a bowl, sprinkle the salad with hulled sunflower seeds, and serve alongside the hummus sandwich.
Contains allergens 23
Peach Meat Sulphites Chickpeas Sesame Garlic Lemon Sunflower seeds Rye Gluten Olive Sulphites Mustard Celery Milk Egg Soy Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome Latex-Fruit Syndrome Tomato Salicylates Histamine

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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
28 kcal
Protein 1.2g (18% kcal)
Fat 1.1g (36% kcal)
Carbs 3.3g (46% kcal)
Protein
1.2g
Fat
1.1g
Carbs
3.3g
Fiber
0.9g
Hummus and salad sandwich
Bio-Analysis Recipe

Hummus and salad sandwich

28 kcal B: 1.2g T: 1.1g W: 3.3g 0.9g fib.
Glycemic Load
IG 26 ŁG 1
Low
Workout Window
30-60 min
Pre-workout
Full Analysis
🔍
Looking for a specific mineral or vitamin? Explore all 95 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): Low (0.6)
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 8 µU/mL 10 µU/mL 10 µU/mL 9 µU/mL 8 µU/mL 7 µU/mL 6 µU/mL 6 µU/mL 86 mg/dL 89 mg/dL 91 mg/dL 92 mg/dL 91 mg/dL 89 mg/dL 88 mg/dL 86 mg/dL 86 mg/dL 92 mg/dL
Clinical Insight (Glycemic Model) Low glycemic load (GL 0.6) promotes stable blood glucose with a gentle peak around 92 mg/dL and minimal insulin surge.
Glycemic Load (GL) Low
0.6 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)
26
Glucose peak
92
mg/dL
P+F+Fiber buffer
1.11
🛡️ Glycemic buffering in this meal
Protein (1.2 g), fat (1.1 g), and dietary fiber (0.9 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible) 2.4 g
Simple sugars: 1.5 g Slowing fiber: 0.9 g
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