Small sandwich

Snack

Item Rating: 70/100

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		788.6 mg	34%
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 Small sandwich

A small sandwich typically consists of a portion-controlled serving of bread filled with various ingredients such as proteins (e.g., meat, cheese, or plant-based options), vegetables, and condiments. Originating from 18th-century England as a convenient, portable meal, sandwiches are now a staple across diverse cuisines worldwide. A small sandwich’s nutritional content varies widely, but a basic deli sandwich can provide approximately 200-350 calories, 10-15 grams of protein, 3-10 grams of fat, and 20-40 grams of carbohydrates, depending on the ingredients used. It can also supply key nutrients such as fiber (from whole-grain bread and vegetables), vitamin C, and iron depending on its composition.

Health Benefits

• Whole-grain bread provides dietary fiber, which supports digestive health and helps regulate blood sugar levels.
• Lean protein sources, like chicken or turkey, offer high-quality protein for muscle repair and maintenance.
• Vegetable fillings, such as lettuce and tomatoes, can deliver antioxidants like vitamin C and lycopene, supporting immune health.

Dietary Considerations

Allergens: Contains wheat (gluten), dairy (if cheese is included), soy (if soy-based condiments or bread are used)

Suitable for: Omnivorous diets, vegetarian diets (if meat-free options are used)

Not suitable for: Gluten-free diets (unless gluten-free bread is used), vegans (if animal-derived products like cheese or mayo are used)

Selection and Storage

Store components separately in the refrigerator and assemble shortly before eating to maintain freshness and prevent sogginess.

Common Questions About Small sandwich Nutrition

How many calories and protein are in a small sandwich?

The calorie and protein content of a small sandwich depend on its ingredients. A typical small turkey sandwich with lettuce and mayonnaise may contain around 250-350 calories and 15-20 grams of protein. If you're adding cheese or fatty spreads, the calorie count may increase significantly.

Is a small sandwich suitable for a keto diet?

A traditional small sandwich with regular bread is not keto-friendly due to the high carbohydrate content in bread (around 15-20 grams per slice). For a keto version, you can use low-carb bread, lettuce wraps, or almond flour-based sandwich alternatives.

Are there health concerns with eating small sandwiches regularly?

The healthiness of eating small sandwiches regularly depends on the ingredients. High-sodium deli meats, processed condiments, and white bread can contribute to unhealthy eating habits. Opting for whole-grain bread, fresh vegetables, and lean protein sources like turkey or chicken reduces concerns and increases health benefits.

What is the recommended serving size for a small sandwich?

A small sandwich often serves as a single portion, typically around 4-6 inches in size. Pairing it with a side of fresh fruit or vegetables can create a balanced meal, boosting nutrient intake without overindulging.

How does a small sandwich compare to a salad for health and nutrition?

A small sandwich provides more protein and calories than a typical salad, especially if it contains meats and cheeses. However, salads tend to be higher in fiber, vitamins, and micronutrients due to their vegetable content. For a healthier option, add lean proteins to your salad or use nutritious bread alternatives in your sandwich.

Data Sources & Scientific References