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Club sandwich (whole wheat bread) Calories
Whole wheat club sandwich with chicken and vegetables
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Club sandwich (whole wheat bread) (250 g) has 595 calories. That works out to 238 calories per 100 g. It contains 50.3 g of carbs, 33 g of protein, 28.5 g of fat and 7.8 g of fiber. Its 45 µg of Selenium covers 82% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Club sandwich (whole wheat bread) Nutrition Facts
Selected: 1 serving (medium) · 250 g
595
KCAL / 250G
Carbs
50.3g
· 18% DV
Protein
33g
· 66% DV
Fat
28.5g
· 37% DV
Fiber
7.8g
· 28% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 34% · Protein 22% · Fat 44%
Club sandwich (whole wheat bread) nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 595 kcal | |
| Total fat | 28.5 g | 37% |
| Saturated fat | 6 g | 30% |
| Trans fat | 0.15 g | |
| Sodium | 1155 mg | 50% |
| Total carbohydrate | 50.3 g | 18% |
| Fiber | 7.8 g | 28% |
| Protein | 33 g | 66% |
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 Club sandwich (whole wheat bread)?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 595 kcal |
| 1 piece (quarter) | 90 g | 214 kcal |
| 100 g | 100 g | 238 kcal |
| 1 piece (half) | 125 g | 298 kcal |
| 2 piece (half) | 180 g | 428 kcal |
| 1 pack (mini) | 230 g | 547 kcal |
| 1 piece (whole) | 250 g | 595 kcal |
| 1 serving (large) | 320 g | 762 kcal |
Calculated from 238 calories per 100 g.
Frequently Asked Questions About Club sandwich (whole wheat bread)
What goes in a whole-wheat club sandwich?
A whole-wheat club sandwich usually has cooked chicken, lettuce, tomato, mayonnaise, and three slices of bread. Some versions add bacon, turkey, egg, or cheese, so the exact filling varies by recipe and restaurant.
How do you make a whole-wheat club sandwich?
To make a whole-wheat club sandwich, lightly toast the bread and layer cooked chicken, lettuce, tomato, and mayonnaise between the slices. Cut the finished sandwich diagonally and secure each portion with a toothpick so the layers stay together.
Why does a whole-wheat club sandwich have three slices of bread?
A whole-wheat club sandwich traditionally uses three slices to create two separate layers of filling. The middle slice helps support the tall stack, though you can make a two-slice version if you prefer a less substantial sandwich.
Why is it called a whole-wheat club sandwich?
The club sandwich is commonly said to have originated in late-19th-century American social clubs. Its name refers to that association, while “whole-wheat” describes the bread used in this version rather than a separate traditional recipe.
What sauce is used in a whole-wheat club sandwich?
Mayonnaise is the classic sauce for a whole-wheat club sandwich, often spread thinly on the bread. You can use mustard for a sharper flavor or mix mayonnaise with plain yogurt for a lighter, tangy spread.
Should you toast the bread for a whole-wheat club sandwich?
Yes, whole-wheat club sandwich bread is usually lightly toasted. Toasting gives the slices enough firmness to support the stacked fillings, but avoid over-toasting them, which can make the sandwich dry and difficult to bite.
Can you make a whole-wheat club sandwich without bacon?
Yes, a whole-wheat club sandwich can be made without bacon; chicken, lettuce, tomato, and mayonnaise still make a recognizable version. Add egg, cheese, or extra vegetables if you want a more filling sandwich without using bacon.
What should you serve with a whole-wheat club sandwich?
A whole-wheat club sandwich goes well with a green salad, pickles, or roasted potatoes. Choose salad or soup for a lighter meal, or serve it with fries when you want a more substantial restaurant-style plate.
How long does a whole-wheat club sandwich last in the fridge?
A whole-wheat club sandwich with cooked chicken can be refrigerated in a sealed container for up to 3–4 days, though the bread may become soggy from the tomato and lettuce. For the best texture, assemble it shortly before eating.
How can you make a whole-wheat club sandwich lighter?
To make a whole-wheat club sandwich lighter, use less mayonnaise, grill the chicken instead of frying it, and add more lettuce and tomato. Skipping extra cheese or processed meat also keeps the filling simpler.
Club sandwich (whole wheat bread) Vitamins & Minerals
Vitamins
B3
10.5mg · 66% DV
Biotin
15µg · 50% DV
B1
0.45mg · 38% DV
Vitamin K
45µg · 38% DV
Minerals
Selenium
45µg · 82% DV
Phosphorus
440mg · 63% DV
Sodium
1155mg · 50% DV
Manganese
1.05mg · 46% DV
Potassium ⭐
620mg · 18% DV
Club sandwich (whole wheat bread) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Club sandwich (whole wheat bread)
To burn the 595 calories in 1 serving (medium) (250 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 Club sandwich (whole wheat bread)?
A club sandwich on whole wheat bread is a layered toasted sandwich, commonly filled with chicken, lettuce and tomato. The club sandwich is associated with the United States, though versions vary; whole wheat bread gives this one a nuttier flavour and a heartier bite.
It is often served as a filling lunch in cafés and diners, either with a side salad or, in some places, fries. For people looking for a substantial handheld meal, the chicken provides protein, while the whole wheat bread and vegetables contribute fibre; it has 13.2 g of protein per 100 g. To keep the meal lighter, ask for less mayonnaise or pair it with salad instead of fries.
How Nutritious Is Club sandwich (whole wheat 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 Club sandwich (whole wheat 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 Club sandwich (whole wheat bread) Contain Allergens?
Contains these allergens:
Which Diets Is Club sandwich (whole wheat 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
Club sandwich (whole wheat bread) Fat Profile
SATURATED
6g
MONOUNSATURATED
11g
POLYUNSATURATED
7.25g
Omega 6:3 ratio 32.5:1
Above the ideal 4:1 (32.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.