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Meat Sandwich Calories
Protein and iron source, filling
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Meat Sandwich (180 g) has 414 calories. That works out to 230 calories per 100 g. It contains 45 g of carbs, 21.6 g of protein, 14.4 g of fat and 4 g of fiber. Its 1.3 µg of B12 covers 53% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
What is Meat Sandwich?
A meat sandwich is made by placing cooked meat, often sliced, between pieces of bread. The exact meat and extras vary by household and shop; the pictured version has thin slices of meat in pale bread. It is a familiar, adaptable lunch rather than a dish tied to one specific regional tradition.
The soft bread balances the savoury filling, and it can be eaten as a quick meal at home, at work or on the go. Add salad leaves, tomato or pickles for freshness, or serve it with soup for a more substantial lunch. It provides protein—12 g per 100 g—and can be filling. For a lighter sandwich, use plenty of vegetables and go easy on rich sauces.
Meat Sandwich Nutrition Facts
Selected: 100 g
230
KCAL / 100G
Carbs
25g
· 9% DV
Protein
12g
· 24% DV
Fat
8g
· 10% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 45% · Protein 22% · Fat 33%
Meat Sandwich Vitamins & Minerals
Vitamins
B12
0.7µg · 29% DV
B3
2.8mg · 18% DV
B1
0.18mg · 15% DV
B6
0.22mg · 13% DV
Minerals
Selenium
13µg · 24% DV
Sodium
420mg · 18% DV
Phosphorus
95mg · 14% DV
Iron
2mg · 11% DV
How Nutritious Is Meat 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.
Meat Sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Meat Sandwich
To burn the 230 calories in 100 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.
Is Meat 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 Sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Meat 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 Sandwich Fat Profile
SATURATED
2.6g
MONOUNSATURATED
2.8g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
Compare Meat Sandwich
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Frequently Asked Questions About Meat Sandwich
Is a meat sandwich healthy?
A meat sandwich can be part of a balanced meal, but processed fillings such as deli ham or salami can be high in salt. Add vegetables and choose a modest amount of meat to make the sandwich more balanced.
What meat is best for a meat sandwich?
There is no single best meat for every meat sandwich: roast beef gives a hearty flavor, while ham and turkey are milder deli options. Use cooked meat sliced thinly so it is easy to bite through with the bread.
How do you make a meat sandwich?
Layer cooked meat between two slices of bread, then add any vegetables, cheese or sauce you like. Keep wet ingredients such as tomato or dressing away from the bread until serving to help prevent sogginess.
Can you eat a meat sandwich cold?
Yes, a meat sandwich made with cooked, ready-to-eat meat can be eaten cold. Keep it refrigerated until you are ready to eat, particularly when it contains deli meat, cheese or mayonnaise.
What sauce goes well in a meat sandwich?
Mustard pairs especially well with a meat sandwich because its sharp flavor complements savory deli meats without making the bread overly wet. Mayonnaise, horseradish sauce or a little barbecue sauce also work, depending on the meat.
How do you stop a meat sandwich from getting soggy?
To keep a meat sandwich from getting soggy, pat wet vegetables dry and spread a thin layer of butter or another moisture barrier on the bread. Pack sauces separately and add them just before eating.
Can you freeze a meat sandwich?
Yes, you can freeze a meat sandwich, but fresh vegetables and mayonnaise often turn watery or change texture after thawing. Freeze the bread and meat together, then add crisp vegetables and sauce after it has thawed.
How long does a meat sandwich last in the fridge?
Keep a meat sandwich covered or in an airtight container and eat it within 3–4 days. Do not leave it at room temperature for more than 2 hours, or 1 hour in hot conditions.
Is a meat sandwich safe during pregnancy?
A meat sandwich with cold deli meat is safest during pregnancy when the meat is heated until steaming hot, then added to the sandwich. This reduces the risk from Listeria, which can grow in refrigerated ready-to-eat meats.
What should you serve with a meat sandwich?
A meat sandwich goes well with soup, a green salad or crunchy raw vegetables. For a lighter lunch, pair it with vegetable sticks or a simple salad instead of fries or crisps.
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Nutrition data compiled from USDA FoodData Central and scientific sources.