1 serving (292 grams) contains 710 calories, 40.9 grams of protein, 35.9 grams of fat, and 59.0 grams of carbohydrates.
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Nutrition Information
Calories |
710 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.9 g | 46% | |
| Saturated Fat | 17 g | 85% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 111 mg | 37% | |
| Sodium | 1900 mg | 82% | |
| Total Carbohydrates | 59 g | 21% | |
| Dietary Fiber | 4.1 g | 14% | |
| Sugars | 5.0 g | ||
| protein | 40.9 g | 81% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 499 mg | 38% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 0 mg | 0% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Club sandwich
The club sandwich is a classic American dish traditionally made with three layers of toasted bread, sliced turkey or chicken, crispy bacon, lettuce, tomato, and mayonnaise, often served with a pickle or side of fries. Its origins can be traced to late 19th-century New York, famously linked to private clubhouses, hence the name. Nutritionally, a typical club sandwich provides a balance of macronutrients, including protein from the turkey and bacon, carbohydrates from the bread, and a small amount of fats from mayonnaise and bacon. Depending on the ingredients, it can contain approximately 300-500 calories per serving, 15-25g protein, and varying levels of dietary fiber, sodium, and vitamins such as vitamin C from the tomatoes and iron from the meat.
Health Benefits
- A good source of protein (15-25g per serving), which supports muscle repair and growth.
- Provides iron from turkey or chicken, essential for red blood cell production and oxygen transportation.
- Contains vitamin C from tomatoes, which aids immune function and skin health.
Dietary Considerations
Selection and Storage
To maintain freshness, store components such as cooked bacon and turkey separately in airtight containers in the refrigerator for up to 3-4 days. Assemble the sandwich just before serving to prevent sogginess.
Common Questions About Club sandwich Nutrition
How many calories and protein are in a club sandwich?
A standard club sandwich typically contains around 300-400 calories and 20-25 grams of protein, depending on the ingredients used. The calorie count can increase with additional spreads like mayonnaise or higher-fat meats, while the protein primarily comes from turkey, chicken, or bacon.
Is a club sandwich compatible with a keto diet?
A traditional club sandwich is not keto-friendly due to its bread, which is high in carbohydrates. To make it keto-compatible, you can replace the bread with a low-carb option like lettuce wraps or keto-friendly bread while retaining the high-protein fillings.
What are the health benefits and concerns of eating a club sandwich?
Club sandwiches are a good source of protein and may provide some vitamins depending on the vegetables used (lettuce or tomato). However, they can be high in sodium, especially from bacon and deli meats, and contain saturated fats from mayonnaise. Opting for lean meat and reducing added spreads can make them a healthier choice.
What is the recommended portion size for a club sandwich?
A single serving of a club sandwich (usually two to three stacked layers) is a typical portion size. If you're watching calorie intake, aim for half a sandwich paired with a side of salad or vegetables to balance the meal.
How does a club sandwich compare to a BLT sandwich?
A club sandwich contains additional ingredients such as turkey or chicken, making it higher in protein than a traditional BLT, which primarily includes bacon, lettuce, and tomato. However, a BLT typically has fewer calories and less sodium since it lacks the additional meat and layers found in a club sandwich.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Club sandwich DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Chicken, deli meat, and sandwich composition informationUSDA FoodData CentralProvides detailed nutritional information for common components of a club sandwich, including chicken, deli meats, breads, and toppings.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Health and Human Services and U.S. Department of AgricultureHighlights balanced meal components like lean protein, vegetables, and whole grains that align with a well-constructed club sandwich.
- Lean Meats and Health: A Review of Current ResearchNational Center for Biotechnology Information (PubMed)Discusses health benefits of lean meats (like chicken) often found in club sandwiches, including their role in muscle health and low-fat diets.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
