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Japanese Sandwich Calories
Soft milk bread, typically filled with egg, chicken, pork, or fruit
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Japanese Sandwich (120 g) has 264 calories. That works out to 220 calories per 100 g. It contains 38.4 g of carbs, 9.6 g of protein, 7.2 g of fat and 1.8 g of fiber. Its 0.4 µg of B12 covers 15% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Japanese Sandwich Nutrition Facts
Selected: 1 piece (medium) · 120 g
264
KCAL / 120G
Carbs
38.4g
· 14% DV
Protein
9.6g
· 19% DV
Fat
7.2g
· 9% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 60% · Protein 15% · Fat 25%
Japanese Sandwich nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 264 kcal | |
| Total fat | 7.2 g | 9% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0.02 g | |
| Sodium | 444 mg | 19% |
| Total carbohydrate | 38.4 g | 14% |
| Fiber | 1.8 g | 6% |
| Protein | 9.6 g | 19% |
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 Medium Japanese Sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 264 kcal |
| 1 slice (thin) | 40 g | 88 kcal |
| 1 slice (thick) | 60 g | 132 kcal |
| 1 piece (small) | 80 g | 176 kcal |
| 100 g | 100 g | 220 kcal |
| 1 piece (large) | 180 g | 396 kcal |
| 2 piece (double) | 240 g | 528 kcal |
| 1 pack (whole) | 240 g | 528 kcal |
Calculated from 220 calories per 100 g.
Frequently Asked Questions About Japanese Sandwich
What is a Japanese sandwich called?
A Japanese sandwich is often called a sando, a Japanese shortening of “sandwich.” The term covers several fillings tucked into soft bread, including egg salad, breaded cutlet, and fruit with cream.
What is in a Japanese egg sandwich?
A Japanese egg sandwich usually contains hard-boiled eggs mashed with mayonnaise, tucked between slices of soft milk bread. Some versions leave a whole or halved egg in the center, so the filling can look different when cut.
How do you make a Japanese egg sandwich (tamago sando)?
To make a Japanese egg sandwich, mash hard-boiled eggs with mayonnaise, spread the mixture between soft bread slices, and trim or cut the sandwich if desired. Chill the filling first so it is easier to spread and less likely to make the bread soggy.
What bread is used for a Japanese sandwich?
Japanese sandwiches are usually made with shokupan, a soft, slightly sweet Japanese milk bread. Thick slices hold creamy egg or fruit fillings well; soft white sandwich bread is a practical substitute if shokupan is unavailable.
Why does a Japanese egg sandwich taste so creamy?
A Japanese egg sandwich tastes creamy because its chopped or mashed boiled eggs are mixed with mayonnaise, often Japanese-style mayonnaise, which has a rich, tangy flavor. The soft milk bread adds to the tender texture.
What is a katsu sando?
A katsu sando is a Japanese sandwich filled with a breaded, fried cutlet, commonly pork or chicken. It is often paired with a sweet-savory katsu sauce, and some versions include shredded cabbage between the soft bread.
What is a Japanese fruit sandwich?
A Japanese fruit sandwich, or fruit sando, layers fresh fruit and whipped cream between soft slices of bread. Strawberries and kiwi are common choices; the fruit is often arranged to create a neat pattern when the sandwich is cut.
Why are the crusts cut off a Japanese sandwich?
The crusts are often removed from a Japanese sandwich to give it a soft, even texture and a tidy square shape. It is a presentation choice, not a requirement, and the crusts can be left on when making one at home.
Can you freeze a Japanese sandwich?
You can freeze some Japanese sandwiches, but creamy fillings may turn watery or separate after thawing. Egg- and fruit-and-cream versions are best made fresh; a katsu sandwich freezes more successfully, though its breading may lose some crispness.
How long does a Japanese sandwich last in the fridge?
A Japanese sandwich is best eaten by the next day when kept refrigerated in an airtight container. Sandwiches containing egg, meat, or cream should not be left at room temperature for long, and refrigeration helps keep the bread from drying out.
Japanese Sandwich Vitamins & Minerals
Vitamins
B12
0.36µg · 15% DV
B1
0.13mg · 11% DV
Biotin
3µg · 10% DV
B5
0.48mg · 10% DV
Minerals
Sodium
444mg · 19% DV
Selenium
8.4µg · 15% DV
Phosphorus
84mg · 12% DV
Copper
0.07mg · 8% DV
Potassium ⭐
108mg · 3% DV
Japanese Sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Japanese Sandwich
To burn the 264 calories in 1 piece (medium) (120 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 Japanese Sandwich?
Japanese Sandwich, often called a sando in Japan, is made with soft, slightly sweet milk bread known as shokupan. Fillings range from creamy egg salad and fried pork cutlet to chicken or fresh fruit with whipped cream; the crusts are often trimmed for a neat, tender bite.
In Japan, these sandwiches are common in convenience stores, bakeries and cafés, and make an easy lunch or snack. Elsewhere, they work well for a packed lunch, a light breakfast or an afternoon bite with tea. The bread makes them mainly a source of carbohydrates, while fillings such as egg or meat add protein. Choose a savoury filling and serve with vegetables if you want a more balanced meal.
How Nutritious Is Japanese 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 Japanese 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 Japanese Sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Japanese 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
Japanese Sandwich Fat Profile
SATURATED
2.52g
MONOUNSATURATED
2.04g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.