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Meat rye bread sandwich Calories
Source of protein and fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (whole) of Meat rye bread sandwich (200 g) has 408 calories. That works out to 204 calories per 100 g. It contains 44.8 g of carbs, 26.2 g of protein, 14.2 g of fat and 6.8 g of fiber. Its 2.1 µg of B12 covers 88% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Meat rye bread sandwich Nutrition Facts
Selected: 1 serving (whole) · 200 g
408
KCAL / 200G
Carbs
44.8g
· 16% DV
Protein
26.2g
· 52% DV
Fat
14.2g
· 18% DV
Fiber
6.8g
· 24% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 44% · Protein 25% · Fat 31%
Meat rye bread sandwich nutrition facts table · 1 serving (whole) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 408 kcal | |
| Total fat | 14.2 g | 18% |
| Saturated fat | 4.7 g | 24% |
| Trans fat | 0.24 g | |
| Sodium | 820 mg | 36% |
| Total carbohydrate | 44.8 g | 16% |
| Fiber | 6.8 g | 24% |
| Protein | 26.2 g | 52% |
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 Meat rye bread sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (whole) | 200 g | 408 kcal |
| 1 piece (quarter) | 75 g | 153 kcal |
| 100 g | 100 g | 204 kcal |
| 1 piece (half) | 100 g | 204 kcal |
| 1 serving (small) | 150 g | 306 kcal |
| 1 serving (large) | 250 g | 510 kcal |
| 1 serving (extra large) | 300 g | 612 kcal |
| 2 serving (double) | 400 g | 816 kcal |
Calculated from 204 calories per 100 g.
Frequently Asked Questions About Meat rye bread sandwich
How do you make a meat rye bread sandwich?
To make a meat rye bread sandwich, layer cooked or deli meat with vegetables on rye bread and add a thin spread of mustard or another sauce. Keep juicy toppings modest so the bread holds together, and press or toast the sandwich if you like it warm.
What meat works best in a meat rye bread sandwich?
Roast beef, pastrami, turkey, and cooked chicken all work well in a meat rye bread sandwich. Choose thin slices for easier eating; strongly seasoned or smoked meats pair especially well with rye’s earthy flavor, while leftover roast gives you a less processed filling.
What toppings go in a meat rye bread sandwich?
Common toppings for a meat rye bread sandwich include Swiss cheese, lettuce, tomato, pickles, and onion. Pick one or two crisp or tangy toppings rather than piling on wet ingredients, which can make the rye bread soggy.
Why does rye bread crumble in a meat rye bread sandwich?
Rye bread can crumble in a meat rye bread sandwich when it is stale, cut too thickly, or overloaded with filling. Use fresh, evenly sliced bread, spread a thin layer of mustard or butter inside, and let the assembled sandwich rest briefly before cutting.
Can you toast a meat rye bread sandwich?
Yes, a meat rye bread sandwich can be toasted in a skillet, sandwich press, or oven. Use moderate heat so the outside does not burn before the filling warms, and add lettuce or other delicate greens after toasting.
What cheese goes with a meat rye bread sandwich?
Swiss cheese is a classic match for a meat rye bread sandwich, especially with roast beef or pastrami. Cheddar and provolone also work; use a thin slice so the cheese complements the rye and meat instead of overwhelming them.
What should you serve with a meat rye bread sandwich?
Serve a meat rye bread sandwich with soup, a green salad, or pickles. Soup makes it a hearty lunch, while a crisp salad keeps the meal lighter; choose a less salty side if the sandwich includes cured meat or pickles.
How long does a meat rye bread sandwich keep in the fridge?
A meat rye bread sandwich is best eaten within a day because the fillings can make rye bread soggy. Refrigerate it promptly in a sealed container and do not leave it at room temperature for more than two hours; pack wet toppings separately if making it ahead.
Is a meat rye bread sandwich a good choice for weight loss?
A meat rye bread sandwich can fit a weight-loss eating plan, but it does not cause weight loss on its own. Its protein and fiber can help with fullness; keep rich sauces and oversized portions in check and add vegetables for a more filling meal.
Is a meat rye bread sandwich a good lunch to take to work?
Yes, a meat rye bread sandwich is convenient for a packed lunch. Keep it chilled in an insulated lunch bag, and pack tomato, dressing, or other wet toppings separately if you want the rye bread to stay firm until lunchtime.
Meat rye bread sandwich Vitamins & Minerals
Vitamins
B12
2.1µg · 88% DV
B3
8.2mg · 51% DV
B1
0.4mg · 33% DV
B6
0.5mg · 29% DV
Minerals
Selenium
40µg · 73% DV
Zinc
5.5mg · 50% DV
Phosphorus
348mg · 50% DV
Manganese
1.14mg · 50% DV
Sodium
820mg · 36% DV
Potassium ⭐
490mg · 14% DV
Meat rye bread sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Meat rye bread sandwich
To burn the 408 calories in 1 serving (whole) (200 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 Meat rye bread sandwich?
A Meat rye bread sandwich layers cooked meat between slices of rye bread, often with vegetables, cheese or a condiment. It is a straightforward deli-style meal rather than a dish tied to one specific region, and is familiar in places where rye bread is a regular part of the table.
Rye brings a hearty, slightly tangy flavour and a dense, chewy bite that stands up well to savoury fillings. It works for lunch or a quick supper; add crisp vegetables or a pickle for contrast. This sandwich provides both protein and fibre, with 13.1 g of protein per 100 g. For a lighter version, choose lean meat, keep creamy sauces modest and add plenty of salad leaves.
How Nutritious Is Meat rye bread 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 Meat rye bread 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 Meat rye bread sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Meat rye bread sandwich 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
Meat rye bread sandwich Fat Profile
SATURATED
4.7g
MONOUNSATURATED
6.1g
POLYUNSATURATED
1.76g
Omega 6:3 ratio 12.3:1
Above the ideal 4:1 (12.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.