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Cold sourdough sandwich Calories
Estimated values for a cold sandwich made with sourdough bread; fillings are unspecified. Nutrition varies with the filling and amount of bread.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Cold sourdough sandwich (220 g) has 508 calories. That works out to 231 calories per 100 g. It contains 66 g of carbs, 26.4 g of protein, 15.4 g of fat and 5.3 g of fiber. Its 33 µg of Selenium covers 60% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Cold sourdough sandwich Nutrition Facts
Selected: 1 serving (medium) · 220 g
508
KCAL / 220G
Carbs
66g
· 24% DV
Protein
26.4g
· 53% DV
Fat
15.4g
· 20% DV
Fiber
5.3g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 52% · Protein 21% · Fat 27%
Cold sourdough sandwich nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 508 kcal | |
| Total fat | 15.4 g | 20% |
| Saturated fat | 5.5 g | 28% |
| Trans fat | 0.18 g | |
| Sodium | 1056 mg | 46% |
| Total carbohydrate | 66 g | 24% |
| Fiber | 5.3 g | 19% |
| Protein | 26.4 g | 53% |
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 sourdough sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 508 kcal |
| 1 ounce (medium) | 28.4 g | 65 kcal |
| 2 slice (thin) | 90 g | 208 kcal |
| 100 g | 100 g | 231 kcal |
| 1 piece (half) | 110 g | 254 kcal |
| 2 slice (thick) | 120 g | 277 kcal |
| 1 serving (small) | 150 g | 347 kcal |
| 1 piece (whole) | 220 g | 508 kcal |
| 1 serving (large) | 300 g | 693 kcal |
Calculated from 231 calories per 100 g.
Frequently Asked Questions About Cold sourdough sandwich
What fillings go well in a cold sourdough sandwich?
Cheese, egg, turkey, tuna, hummus, and crisp vegetables all work well in a cold sourdough sandwich. Choose fillings that complement the bread’s tang, and drain or pat dry juicy ingredients so they do not soften the slices.
How do you keep a cold sourdough sandwich from getting soggy?
Keep a cold sourdough sandwich from getting soggy by drying washed greens and tomatoes, using only a thin layer of dressing, and keeping wet fillings away from the bread. For packed lunches, carry sauces separately and add them shortly before eating.
Can you make a cold sourdough sandwich the night before?
Yes, you can make a cold sourdough sandwich the night before, especially with firm fillings such as cheese and sliced vegetables. Wrap it tightly and refrigerate it; add watery vegetables or dressing in the morning to preserve the bread’s texture.
How long does a cold sourdough sandwich last in the fridge?
A cold sourdough sandwich with meat, egg, or dairy fillings is best eaten within one to two days when kept refrigerated. Store it promptly in a sealed container, and discard it if it has been left warm for an extended period.
Is a cold sourdough sandwich supposed to be toasted?
No, a cold sourdough sandwich is served without heating; that is what distinguishes it from a toasted sandwich or panini. Toasting the bread first is optional, but let it cool completely before adding fillings so they stay cold and fresh.
What makes a cold sourdough sandwich taste tangy?
The tang in a cold sourdough sandwich comes mainly from the fermented sourdough bread. Its intensity varies by loaf, while pickles, mustard, and sharp cheese can add more tart or pronounced flavors to the finished sandwich.
Can you freeze a cold sourdough sandwich?
You can freeze some cold sourdough sandwiches, but fresh vegetables, mayonnaise, and soft cheeses may become watery or change texture after thawing. For better results, freeze the bread separately and assemble the sandwich with fresh fillings when you need it.
What should you serve with a cold sourdough sandwich?
A cold sourdough sandwich pairs well with soup, a green salad, crunchy vegetables, or fruit. Choose a lighter side if the sandwich has rich cheese or a creamy spread, or serve it with soup for a more substantial lunch.
Is sourdough bread in a cold sourdough sandwich easier to digest?
Not necessarily: fermentation changes sourdough’s flavor and texture, but it does not guarantee that a cold sourdough sandwich will be easier for everyone to digest. The recipe and the person’s tolerance both matter, and ordinary sourdough bread still contains gluten.
Is a cold sourdough sandwich a good lunch for a packed lunchbox?
Yes, a cold sourdough sandwich can make a convenient lunchbox meal because it is eaten without reheating. Pack it in an insulated bag with a cold pack if it contains meat, egg, or dairy, and keep juicy fillings from soaking the bread.
Cold sourdough sandwich Vitamins & Minerals
Vitamins
B1
0.4mg · 33% DV
B12
0.77µg · 32% DV
B3
4.62mg · 29% DV
B2
0.35mg · 27% DV
Minerals
Selenium
33µg · 60% DV
Phosphorus
341mg · 49% DV
Sodium
1056mg · 46% DV
Manganese
0.77mg · 33% DV
Potassium ⭐
418mg · 12% DV
Cold sourdough sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cold sourdough sandwich
To burn the 508 calories in 1 serving (medium) (220 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 sourdough sandwich?
A cold sourdough sandwich is made by placing fillings between slices of sourdough bread and serving it without heating. The bread’s gently tangy flavour and chewy crumb pair well with a wide range of fillings, from vegetables and cheese to egg or meat; the exact combination can vary.
It makes an easy packed lunch or picnic meal, and can be served with soup, salad or a piece of fruit. Its nutritional profile depends greatly on the bread portion and what goes inside: the bread supplies much of the carbohydrate, while fillings contribute varying amounts of protein and fat. For a lighter version, add plenty of vegetables and go easy on rich sauces.
How Nutritious Is Cold sourdough sandwich?
Nutrient density
Low
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 sourdough 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 sourdough sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Cold sourdough 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 sourdough sandwich Fat Profile
SATURATED
5.5g
MONOUNSATURATED
5.28g
POLYUNSATURATED
2.64g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.