Sandwiches

Lunch

Item Rating: 69/100

1 serving (150 grams) contains 300 calories, 15.0 grams of protein, 10.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		473.2
% Daily Value*
Total Fat		15.8 g	20%
	Saturated Fat	4.7 g	23%
	Polyunsaturated Fat	0 g
Cholesterol		31.5 mg	10%
Sodium		946.4 mg	41%
Total Carbohydrates		63.1 g	22%
	Dietary Fiber	4.7 g	16%
	Sugars	7.9 g
protein		23.7 g	47%
Vitamin D		0 mcg	0%
Calcium		157.7 mg	12%
Iron		3.2 mg	17%
Potassium		315.5 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

🍯 Low sugar

Source of Calories

Fat: 142 cal (29.1%)

Protein: 94 cal (19.4%)

Carbs: 252 cal (51.6%)

About Sandwiches

A sandwich is a versatile dish consisting of ingredients layered between slices of bread or other wrappers like buns or rolls. Originating in Western Europe, notably popularized by John Montagu, the 4th Earl of Sandwich, it has become a staple across all cuisines due to its adaptability. Nutritionally, sandwiches can vary widely based on fillings and bread type but typically offer balanced macronutrients. A basic sandwich comprises around 200 calories, 10 grams of protein, 26.7 grams of carbohydrates (including fiber), and 6.7 grams of fat. It also provides essential micronutrients such as calcium, iron, and small amounts of vitamin C, depending on the chosen components, making it both filling and nourishing for many diets.

Health Benefits

• Provides protein necessary for muscle repair and growth, with approximately 10 grams per serving.
• Rich in iron (around 1.3 mg), supporting healthy red blood cell production.
• Contains dietary calcium (about 66.7 mg), promoting bone health.

Dietary Considerations

Allergens: Contains gluten (from bread), dairy (if cheese or spreads are included), egg (if present in mayonnaise or fillings), soy (common in some sauces)

Suitable for: Omnivore, vegetarian (if non-meat fillings are used), flexitarian

Not suitable for: Gluten-free (unless gluten-free bread is used), vegan (if animal products like dairy or eggs are included), low-calorie diets (depending on ingredients)

Selection and Storage

Store sandwiches in an airtight container and refrigerate to prevent sogginess, especially if made with moist ingredients like spreads or tomatoes. Consume within 24-48 hours for best taste and freshness.

Common Questions About Sandwiches Nutrition

Is a sandwich high in protein?

The protein content of a sandwich depends on the filling, but a typical sandwich provides approximately 10 grams of protein when made with common ingredients like deli meat or cheese. Adding high-protein options such as chicken, egg, or turkey can further increase the protein content significantly.

Can I eat a sandwich on a keto diet?

Traditional sandwiches made with bread are not keto-friendly due to their high carbohydrate content, with an average of 26.67 grams of carbs per serving. To make a sandwich keto-compatible, you can use low-carb bread, lettuce wraps, or alternatives like almond flour wraps.

Are sandwiches healthy to eat regularly?

Sandwiches can be part of a healthy diet if made with whole-grain bread, lean proteins, and plenty of vegetables; they provide a balance of protein, carbs, and fats. However, concerns include high sodium levels (around 400 mg per serving) and added sugars in certain types of bread and condiments. Opting for low-sodium ingredients can help mitigate these concerns.

What is the recommended portion size for sandwiches?

A standard sandwich serving is typically one or two slices of bread with fillings, providing around 200 calories, depending on the ingredients used. Pairing it with a side of vegetables or salad can improve nutrient intake and satiety while keeping portions balanced.

Is a sandwich healthier than a wrap?

Sandwiches and wraps are similar in nutritional value, but wraps often contain slightly more calories and carbohydrates depending on the tortilla size and type. Sandwiches with whole-grain bread may provide more fiber compared to regular flour tortillas, while wraps are more versatile for low-carb options like lettuce or almond flour wraps.

Data Sources & Scientific References