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Chicken sandwich on wheat-rye bread Calories
High-protein sandwich on mixed wheat-rye bread
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Chicken sandwich on wheat-rye bread (180 g) has 428 calories. That works out to 238 calories per 100 g. It contains 38.5 g of carbs, 27.4 g of protein, 17.6 g of fat and 5.6 g of fiber. Its 9.7 mg of B3 covers 61% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Chicken sandwich on wheat-rye bread Nutrition Facts
Selected: 1 serving (medium) · 180 g
428
KCAL / 180G
Carbs
38.5g
· 14% DV
Protein
27.4g
· 55% DV
Fat
17.6g
· 23% DV
Fiber
5.6g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 36% · Protein 26% · Fat 38%
Chicken sandwich on wheat-rye bread nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 428 kcal | |
| Total fat | 17.6 g | 23% |
| Saturated fat | 3.78 g | 19% |
| Trans fat | 0.14 g | |
| Sodium | 774 mg | 34% |
| Total carbohydrate | 38.5 g | 14% |
| Fiber | 5.6 g | 20% |
| Protein | 27.4 g | 55% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Chicken sandwich on wheat-rye bread?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 428 kcal |
| 1 ounce (shredded) | 28 g | 67 kcal |
| 1 slice (thin) | 30 g | 71 kcal |
| 2 slice (thick) | 70 g | 167 kcal |
| 1 piece (half) | 90 g | 214 kcal |
| 100 g | 100 g | 238 kcal |
| 1 piece (whole) | 160 g | 381 kcal |
| 1 piece (jumbo) | 220 g | 524 kcal |
| 1 serving (large) | 250 g | 595 kcal |
Calculated from 238 calories per 100 g.
Frequently Asked Questions About Chicken sandwich on wheat-rye bread
How do you make a chicken sandwich on wheat-rye bread?
To make a chicken sandwich on wheat-rye bread, layer cooked chicken with crisp vegetables and a thin spread of sauce between the slices. Cook raw chicken fully before assembling, and add wet ingredients just before serving to keep the bread from getting soggy.
Is a chicken sandwich on wheat-rye bread served hot or cold?
A chicken sandwich on wheat-rye bread can be served either hot or cold. For a toasted version, warm the bread and chicken, then add lettuce or other fresh toppings afterward so they stay crisp.
What toppings go well on a chicken sandwich on wheat-rye bread?
Lettuce, tomato, cucumber, and pickled onions all work well on a chicken sandwich on wheat-rye bread. Add cheese or avocado for a richer sandwich, or keep the toppings simple so the chicken's flavor comes through.
Can you freeze a chicken sandwich on wheat-rye bread?
Freezing a fully assembled chicken sandwich on wheat-rye bread is not ideal because lettuce, tomato, and sauces turn watery after thawing. Freeze cooked chicken separately, then thaw it safely and assemble the sandwich with fresh toppings when needed.
How do you keep a chicken sandwich on wheat-rye bread from getting soggy in a lunchbox?
Keep a chicken sandwich on wheat-rye bread from getting soggy by packing the chicken and wet toppings separately, or placing lettuce between the bread and moist fillings. Refrigerate it until lunch and use an insulated lunch bag with a cold pack.
What can you use instead of mayonnaise in a chicken sandwich on wheat-rye bread?
Greek yogurt, mashed avocado, hummus, or mustard can replace mayonnaise in a chicken sandwich on wheat-rye bread. Yogurt with lemon and herbs gives a tangy, creamy spread; use only a thin layer to avoid softening the bread.
Is grilled or fried chicken better in a chicken sandwich on wheat-rye bread?
Grilled chicken gives a chicken sandwich on wheat-rye bread a leaner, less greasy filling, while fried chicken adds crunch and a richer taste. For crispness without deep-frying, use a hot oven or air fryer and add the chicken just before serving.
What sides go with a chicken sandwich on wheat-rye bread?
A chicken sandwich on wheat-rye bread pairs well with a green salad, soup, roasted vegetables, or fruit. For a casual meal, serve it with coleslaw or oven-baked potato wedges instead of fried sides.
Is a chicken sandwich on wheat-rye bread a good post-workout meal?
Yes, a chicken sandwich on wheat-rye bread can be a convenient post-workout meal because it combines chicken with bread. Add vegetables and have water alongside it; the sandwich is most useful when it fits your appetite and usual meal timing.
How long can a chicken sandwich on wheat-rye bread sit out?
A chicken sandwich on wheat-rye bread should not sit at room temperature for more than two hours, or more than one hour in hot conditions. Refrigerate leftovers promptly, and discard a sandwich that has been left out beyond those limits.
Chicken sandwich on wheat-rye bread Vitamins & Minerals
Vitamins
B3
9.72mg · 61% DV
B6
0.52mg · 31% DV
B5
1.3mg · 26% DV
Biotin
7.2µg · 24% DV
Minerals
Selenium
32µg · 58% DV
Phosphorus
333mg · 48% DV
Manganese
0.86mg · 37% DV
Sodium
774mg · 34% DV
Potassium ⭐
432mg · 13% DV
Chicken sandwich on wheat-rye bread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chicken sandwich on wheat-rye bread
To burn the 428 calories in 1 serving (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Chicken sandwich on wheat-rye bread?
A chicken sandwich on wheat-rye bread pairs cooked chicken with a loaf made from wheat and rye. Fillings vary, but the bread’s hearty, gently grainy texture gives the tender chicken a satisfying contrast. It is a familiar, convenient meal rather than a dish tied to one particular regional tradition.
It works well for lunch, a packed meal or a quick bite, and can be served with a simple salad or soup. The chicken makes it a protein-rich sandwich, with 15.2 g of protein per 100 g. For a lighter meal, add fresh vegetables and go easy on rich sauces.
How Nutritious Is Chicken sandwich on wheat-rye bread?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Chicken sandwich on wheat-rye bread Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Chicken sandwich on wheat-rye bread Contain Allergens?
Contains these allergens:
Which Diets Is Chicken sandwich on wheat-rye bread Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Chicken sandwich on wheat-rye bread Fat Profile
SATURATED
3.78g
MONOUNSATURATED
6.12g
POLYUNSATURATED
4.32g
Omega 6:3 ratio 34.4:1
Above the ideal 4:1 (34.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.