1 serving (200 grams) contains 350 calories, 18.0 grams of protein, 12.0 grams of fat, and 40.0 grams of carbohydrates.
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Nutrition Information
Calories |
411.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.1 g | 18% | |
| Saturated Fat | 4.7 g | 23% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 35.3 mg | 11% | |
| Sodium | 941.2 mg | 40% | |
| Total Carbohydrates | 47.1 g | 17% | |
| Dietary Fiber | 3.5 g | 12% | |
| Sugars | 5.9 g | ||
| protein | 21.2 g | 42% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 176.5 mg | 13% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 294.1 mg | 6% | |
* 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 Deli sandwich
A deli sandwich is a quintessential food item typically originating from American or European culinary traditions, often inspired by the deli (delicatessen) culture. It commonly consists of sliced meats, cheeses, vegetables, and condiments layered between two slices of bread. The nutritional profile of a deli sandwich can vary depending on ingredients, but on average, it provides a blend of protein, carbohydrates, and fats. For example, a standard turkey or ham sandwich on whole-grain bread with vegetables can provide approximately 20-30 grams of protein, 15-20 grams of fat, and 40-50 grams of carbohydrates per serving. Deli sandwiches may also offer essential nutrients like fiber (from whole-grain bread and vegetables), iron (from meats), and calcium (from cheeses). However, sodium content can be high depending on the processed meats and added condiments used.
Health Benefits
- Provides protein for muscle repair and growth from meats like turkey, ham, or roast beef.
- Offers dietary fiber from whole-grain bread and vegetables, promoting gut health and digestion.
- Rich in calcium from cheese, contributing to strong bones and teeth.
Dietary Considerations
Selection and Storage
To maintain freshness, store sandwiches in an airtight container or wrap in foil and refrigerate. Consume within 24 hours to ensure optimal taste and safety.
Common Questions About Deli sandwich Nutrition
How many calories and protein are in a typical deli sandwich?
A typical deli sandwich with standard ingredients like deli meat, cheese, lettuce, tomato, and two slices of bread contains approximately 350-500 calories and 15-25 grams of protein per serving, depending on portion size and specific ingredients. Adding condiments like mayonnaise can increase calorie content, while leaner meats like turkey can provide higher protein with fewer calories.
Is a deli sandwich suitable for a low-carb or keto diet?
Most deli sandwiches are not ideal for a keto diet as they are typically made with bread, which is high in carbohydrates. However, you can modify it by using low-carb bread or lettuce wraps and focusing on low-carb fillings like turkey, roast beef, cheese, and non-starchy vegetables to stay keto-friendly.
Are deli sandwiches healthy to eat regularly?
Deli sandwiches can be a part of a healthy diet if made with whole-grain bread, lean proteins, and plenty of vegetables. However, pre-packaged deli meats may be high in sodium and preservatives, which could pose a health concern if consumed in excess. Opting for fresh or low-sodium deli meat can make a significant difference in reducing sodium intake.
What is the recommended portion size for a deli sandwich?
A reasonable portion size for a deli sandwich would typically include 2-3 ounces of lean deli meat, 1-2 slices of cheese, and a moderate amount of vegetables served on two slices of bread or a small roll. This can be balanced with a side of fresh fruit or salad to create a more nutritionally complete meal.
How does a deli sandwich compare to a wrap or a sub sandwich nutritionally?
Deli sandwiches typically have fewer calories and less bread compared to sub sandwiches, which are often made with larger rolls. Wraps can sometimes have more calories than deli sandwiches depending on the size and type of tortilla. To make a healthier choice, compare portion sizes and select whole-grain bread or wraps when possible.
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.
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.
