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Club sandwich Calories
Classic sandwich with chicken, ham, tomato, lettuce, mayonnaise, and triple-layered toasted bread.
CALORIES
GI
POTASSIUM
FIBER
Club sandwich Nutrition Facts
Selected: 100 g
230
KCAL / 100G
Carbs
22g
· 39%
Protein
11.5g
· 20%
Fat
10.5g
· 41%
Fiber
2.1g
Club sandwich Vitamins & Minerals
Vitamins
B12
0.4µg · 17% DV
B1
0.18mg · 15% DV
B3
2.1mg · 13% DV
Vitamin K
14µg · 12% DV
Minerals
Sodium
540mg · 23% DV
Selenium
7.5µg · 14% DV
Phosphorus
95mg · 14% DV
Zinc
1mg · 9% DV
Club sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Club sandwich 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 Club sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Club sandwich Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Club sandwich Fat Profile
SATURATED
2.6g
MONOUNSATURATED
3.7g
POLYUNSATURATED
2.2g
Omega 6:3 ratio 13.8:1
Above the ideal 4:1 (13.8:1).
Foods Similar to Club sandwich
Club sandwich — Frequently Asked Questions
Why shouldn’t a club sandwich be left out at room temperature?
Club sandwiches often contain cooked poultry, egg-based mayonnaise, and other perishable fillings that can support bacterial growth when left out too long. Keep them chilled and avoid leaving them out for extended periods.
How can I stop a club sandwich from going soggy?
Pat tomato slices dry, use only a thin layer of sauce, and place lettuce between the bread and moist fillings. Assemble it close to serving time for the best texture.
Can a club sandwich be made ahead of time?
Yes, but it is best eaten within a few hours. Add tomatoes and mayonnaise shortly before serving to help the toast stay crisp.
Can you freeze a club sandwich?
Freezing a fully assembled club sandwich is not ideal because lettuce, tomato, and mayonnaise become watery after thawing. Cooked chicken or turkey can be frozen separately and assembled later.
What type of chicken works best in a club sandwich?
Cooked, chilled chicken breast is easy to slice and keeps the layers neat. Leftover roast chicken also works well if skin and excess fatty pieces are removed.
What is the difference between a club sandwich and a regular chicken sandwich?
A club sandwich is usually made with three slices of toasted bread and two layers of filling. It commonly includes chicken or turkey along with bacon, lettuce, tomato, and mayonnaise, making it more substantial than a basic single-layer sandwich.
Is a club sandwich a good post-workout meal?
It can be a convenient post-workout meal because it combines protein-rich fillings with bread. However, rich sauces, bacon, and a large portion may feel heavy immediately after intense exercise, so a lighter version may suit some people better.
What goes well with a club sandwich for a more balanced meal?
A side salad, raw vegetables, or fruit adds variety and freshness without making the meal overly heavy. Choosing whole-grain bread and using sauce sparingly can also improve the overall balance.
Is bacon essential in a club sandwich?
No. Bacon is traditional in many versions, but it can be omitted or replaced with extra chicken, avocado, grilled mushrooms, or roasted peppers.
Who should be cautious with club sandwiches?
People with gluten, egg, or dairy allergies need to check the bread, sauces, cheese, and possible cross-contact carefully. Those limiting sodium or saturated fat may also want to reduce processed meat and creamy sauces.
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Nutrition data compiled from USDA FoodData Central and scientific sources.