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Cold Cheese and Salami Sandwich Calories
Provides protein and calcium; relatively high in sodium and saturated fat.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Cold Cheese and Salami Sandwich (180 g) has 497 calories. That works out to 276 calories per 100 g. It contains 46.4 g of carbs, 23.8 g of protein, 24.5 g of fat and 3.2 g of fiber. Its 43.2 µg of Selenium covers 79% of the Daily Value. Its glycemic index is 59 (medium), so it raises blood sugar at a moderate pace.
Cold Cheese and Salami Sandwich Nutrition Facts
Selected: 1 serving (medium) · 180 g
497
KCAL / 180G
Carbs
46.4g
· 17% DV
Protein
23.8g
· 48% DV
Fat
24.5g
· 31% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 37% · Protein 19% · Fat 44%
Cold Cheese and Salami Sandwich nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 497 kcal | |
| Total fat | 24.5 g | 31% |
| Saturated fat | 9.81 g | 49% |
| Trans fat | 0.32 g | |
| Sodium | 1809 mg | 79% |
| Total carbohydrate | 46.4 g | 17% |
| Fiber | 3.2 g | 11% |
| Protein | 23.8 g | 48% |
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 Cold Cheese and Salami Sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 497 kcal |
| 1 piece (half) | 90 g | 248 kcal |
| 100 g | 100 g | 276 kcal |
| 2 slice (thin) | 110 g | 304 kcal |
| 1 serving (small) | 140 g | 386 kcal |
| 2 slice (thick) | 160 g | 442 kcal |
| 1 piece (whole) | 180 g | 497 kcal |
| 1 serving (large) | 250 g | 690 kcal |
| 1 serving (double) | 360 g | 994 kcal |
Calculated from 276 calories per 100 g.
Frequently Asked Questions About Cold Cheese and Salami Sandwich
What goes in a Cold Cheese and Salami Sandwich?
A Cold Cheese and Salami Sandwich is made with bread, sliced cheese and salami. Lettuce, tomato, cucumber, mustard or mayonnaise are common additions; pat vegetables dry so their moisture does not make the bread soggy.
What bread is best for a Cold Cheese and Salami Sandwich?
A sturdy bread works best for a Cold Cheese and Salami Sandwich because it holds the cheese, salami and fillings without tearing. A roll, sourdough or whole-grain bread can all work; choose a softer loaf if you prefer an easy-to-bite sandwich.
How do you make a Cold Cheese and Salami Sandwich?
Layer cheese and salami between two slices of bread, then add any preferred vegetables or condiments to make a Cold Cheese and Salami Sandwich. For packed lunches, keep wet ingredients such as tomato and dressing separate until you are ready to eat.
How do you keep a Cold Cheese and Salami Sandwich from getting soggy?
Keep moisture away from the bread in a Cold Cheese and Salami Sandwich. Pat vegetables dry, use only a thin layer of sauce, and place lettuce between the bread and wetter fillings; wrapping it tightly also helps it hold together.
How long does a Cold Cheese and Salami Sandwich last in the fridge?
A Cold Cheese and Salami Sandwich is best eaten the day it is made, but it can be refrigerated in a sealed container for up to three to four days. For the best texture, add lettuce and other wet fillings shortly before eating.
Can you freeze a Cold Cheese and Salami Sandwich?
Yes, you can freeze a Cold Cheese and Salami Sandwich, though the bread and cheese may lose some of their original texture after thawing. Freeze it without lettuce, tomato or condiments, wrap it well, and thaw it in the refrigerator.
Does salami need to be cooked for a Cold Cheese and Salami Sandwich?
No, ready-to-eat salami does not need to be cooked for a Cold Cheese and Salami Sandwich. Use it straight from the package unless its label says it must be cooked, and keep the sandwich refrigerated until serving.
Is a Cold Cheese and Salami Sandwich healthy?
A Cold Cheese and Salami Sandwich provides protein and calcium, but it can also be high in sodium and saturated fat. Add vegetables and use less salami or cheese to make it a more balanced lunch.
Can you eat a Cold Cheese and Salami Sandwich during pregnancy?
A cold Cold Cheese and Salami Sandwich may carry a listeria risk because it contains deli meat. During pregnancy, heat the salami until steaming before eating it, and ask your healthcare professional for advice specific to your situation.
What can you serve with a Cold Cheese and Salami Sandwich?
A Cold Cheese and Salami Sandwich pairs well with vegetable sticks, a green salad, fruit or soup. For a packed lunch, choose sides that stay fresh without extra sauces, which can otherwise make the sandwich soggy.
Cold Cheese and Salami Sandwich Vitamins & Minerals
Vitamins
B12
1.3µg · 54% DV
B1
0.54mg · 45% DV
B3
5.58mg · 35% DV
B2
0.4mg · 31% DV
Minerals
Sodium
1809mg · 79% DV
Selenium
43µg · 78% DV
Phosphorus
410mg · 59% DV
Calcium
439mg · 44% DV
Potassium ⭐
338mg · 10% DV
Cold Cheese and Salami Sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cold Cheese and Salami Sandwich
To burn the 497 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 Cold Cheese and Salami Sandwich?
A cold cheese and salami sandwich is made with sliced cheese and salami tucked into bread and served without toasting. It is a familiar deli-style lunch rather than a dish tied to one particular region, and is easy to put together at home or buy from a café or sandwich shop.
People commonly pack it for work, school or travel, or serve it with a simple salad. It provides protein and calcium, but the salami and cheese also make it relatively high in sodium and saturated fat. For a lighter version, use a little less of each and add crisp vegetables such as lettuce, tomato or cucumber.
How Nutritious Is Cold Cheese and Salami Sandwich?
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 Cold Cheese and Salami 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 Cold Cheese and Salami Sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Cold Cheese and Salami 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
Cold Cheese and Salami Sandwich Fat Profile
SATURATED
9.81g
MONOUNSATURATED
9.99g
POLYUNSATURATED
2.92g
Omega 6:3 ratio 11.9:1
Above the ideal 4:1 (11.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.