1 sandwich (195 g) Kids Runza Sandwich has a total of 530 calories. For kids who love their sandwiches, it's important to keep track of what's healthy and what's not. The Kids Runza Sandwich is a tasty and filling option, but let's take a closer look at its nutritional value.

The Kids Runza Sandwich is made up of a freshly baked, soft bread roll with a beef patty, onions, and a secret blend of seasonings. It contains 22g of fat, 49g of carbohydrates, 26g of protein, 11g of sugar, 1550mg of sodium, 4g of fiber, 4% of daily value (DV) of vitamin A, 25% DV of calcium, and 25% DV of iron.

In this article, we'll explore some tips and strategies on how to balance your child's diet and include the Kids Runza Sandwich in moderation.

Calories

The Kids Runza Sandwich contains 530 calories. This is a substantial amount for a sandwich and should be taken into consideration when planning a child's daily caloric intake. To put this into perspective, an average 8-year-old child requires around 1400-1600 calories per day, while a 12-year-old requires around 1800-2200 calories per day, depending on their activity level. One Kids Runza Sandwich provides around 30-38% of the recommended daily caloric intake for a child. It's best to balance the calorie intake by pairing the sandwich with low-calorie sides such as fresh vegetables or a fruit salad.

Fat Content

The Kids Runza Sandwich contains 22g of fat, of which 9g are saturated. Saturated fats are unhealthy for the heart and should be limited in children's diets. It's recommended that children consume less than 10% of their daily calories from saturated fats. One Kids Runza Sandwich contains around 14% of the recommended daily intake of saturated fats for children. To reduce the fat content, opt for a leaner meat option or remove the bun to eliminate some of the carbohydrates and calories.

Carbohydrate Content

The Kids Runza Sandwich contains 49g of carbohydrates, of which 10g are sugar and 4g are fiber. Carbohydrates are an essential source of energy for the body, and children require around 130g of carbohydrates per day. However, consuming too many carbohydrates can cause weight gain and other health issues. To balance the carbohydrate intake, pair the sandwich with a low-carbohydrate side such as a salad or grilled vegetables.

Protein Content

The Kids Runza Sandwich contains 26g of protein, which is essential for growth and development in children. Children require around 0.5g of protein per pound of body weight per day. One Kids Runza Sandwich provides around 30% of the recommended daily protein intake for an average 8-year-old child. To add more protein to the meal, include low-fat dairy products such as milk or yogurt, or add a side of beans or nuts.

Sugar Content

The Kids Runza Sandwich contains 11g of sugar, which is relatively high for a sandwich. While children require some sugar for energy, consuming too much sugar can lead to weight gain and other health issues such as tooth decay and type 2 diabetes. To minimize sugar intake, pair the sandwich with a sugar-free beverage or a low-sugar side such as fresh fruits.

Sodium Content

The Kids Runza Sandwich contains 1550mg of sodium, which is higher than the daily recommended intake for children. Excessive sodium intake can lead to high blood pressure, which is a risk factor for heart disease and stroke. To reduce sodium intake, limit processed and packaged foods in your child's diet, and choose low-sodium options when available.

Fiber Content

The Kids Runza Sandwich contains 4g of fiber, which is essential for maintaining digestive health and promoting satiety. Most children consume less than the recommended daily amount of fiber, which is around 14g per 1000 calories. To increase fiber intake, include more whole grains, fruits, and vegetables in your child's diet.

Vitamin A Content

The Kids Runza Sandwich provides around 4% of the daily value of vitamin A for children. Vitamin A is important for maintaining good vision and a healthy immune system. To increase vitamin A intake, include more orange and yellow vegetables such as sweet potato, carrots, and squash in your child's diet.

Calcium Content

The Kids Runza Sandwich provides around 25% of the daily value of calcium for children. Calcium is important for building strong bones and teeth. To increase calcium intake, include more dairy products such as milk, cheese, and yogurt in your child's diet.

Iron Content

The Kids Runza Sandwich provides around 25% of the daily value of iron for children. Iron is essential for building red blood cells and carrying oxygen throughout the body. To increase iron intake, include more iron-rich foods such as lean meat, beans, fortified cereals, and leafy green vegetables in your child's diet.