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Mixed cold sandwich Calories
Sandwich made with assorted cold fillings, typically ham, cheese, lettuce, tomato, and sauce.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Mixed cold sandwich (160 g) has 352 calories. That works out to 220 calories per 100 g. It contains 44.8 g of carbs, 15.2 g of protein, 12 g of fat and 3.5 g of fiber. Its 0.8 µg of B12 covers 33% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Mixed cold sandwich Nutrition Facts
Selected: 1 piece (medium) · 160 g
352
KCAL / 160G
Carbs
44.8g
· 16% DV
Protein
15.2g
· 30% DV
Fat
12g
· 15% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 51% · Protein 17% · Fat 32%
Mixed cold sandwich nutrition facts table · 1 piece (medium) (160 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 352 kcal | |
| Total fat | 12 g | 15% |
| Saturated fat | 3.52 g | 18% |
| Trans fat | 0.08 g | |
| Sodium | 864 mg | 38% |
| Total carbohydrate | 44.8 g | 16% |
| Fiber | 3.5 g | 13% |
| Protein | 15.2 g | 30% |
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 Mixed cold sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 160 g | 352 kcal |
| 1 piece (extra small) | 80 g | 176 kcal |
| 100 g | 100 g | 220 kcal |
| 1 piece (thin) | 100 g | 220 kcal |
| 1 piece (small) | 120 g | 264 kcal |
| 1 piece (thick) | 180 g | 396 kcal |
| 1 piece (large) | 220 g | 484 kcal |
| 1 piece (jumbo) | 300 g | 660 kcal |
| 2 piece (double) | 320 g | 704 kcal |
Calculated from 220 calories per 100 g.
Frequently Asked Questions About Mixed cold sandwich
What is in a mixed cold sandwich?
A mixed cold sandwich usually contains deli meat, cheese, lettuce, tomato and a spread or sauce. Fillings vary, and you can swap in cooked egg or another cheese. Pat watery vegetables dry so they do not make the bread soggy.
How do you make a mixed cold sandwich?
To make a mixed cold sandwich, spread a thin layer of sauce on the bread, then layer in the cheese, deli meat, lettuce and tomato. Dry the vegetables first and put sturdier fillings next to the bread to help keep it from getting soggy.
How long does a mixed cold sandwich last in the fridge?
A mixed cold sandwich is best eaten the day it is made. Keep it covered and refrigerated because deli meat and cheese should not sit out for long; lettuce and tomato also release moisture and soften the bread as the sandwich stands.
Can you make a mixed cold sandwich ahead of time?
Yes, you can prepare a mixed cold sandwich a few hours ahead. Dry the lettuce and tomato well, use only a thin spread, and wrap it tightly. For a longer wait, pack the vegetables and sauce separately and assemble the sandwich just before eating.
What bread is best for a mixed cold sandwich?
Soft sandwich bread, a roll or a baguette all work for a mixed cold sandwich. Choose bread sturdy enough to hold the fillings without falling apart. If using crusty bread, add the sauce shortly before serving so it stays crisp.
Can you freeze a mixed cold sandwich?
Freezing a fully assembled mixed cold sandwich is not recommended: lettuce and tomato turn watery, and sauces can separate as they thaw. If you need to freeze one, leave out the fresh vegetables and sauce, then add them after thawing.
What sauce goes well in a mixed cold sandwich?
Mayonnaise, mustard or a yogurt-based spread can all work in a mixed cold sandwich. Use a thin layer to avoid overwhelming the fillings, and spread it on the bread rather than directly on the lettuce to help keep the vegetables crisp.
What can you serve with a mixed cold sandwich?
A mixed cold sandwich pairs well with soup, a side salad, pickles or fresh fruit. For a lighter lunch, choose soup or salad; if the sandwich is already filling, a small side is usually enough.
How do you keep a mixed cold sandwich from getting soggy?
Keep a mixed cold sandwich from getting soggy by drying lettuce and tomato thoroughly, using little sauce, and keeping wet fillings away from the bread. For packed lunches, carry tomato and dressing separately and add them when you are ready to eat.
Can you make a vegetarian mixed cold sandwich?
Yes, you can make a vegetarian mixed cold sandwich by replacing the deli meat with hard-boiled egg, extra cheese, or grilled vegetables. Keep the lettuce, tomato and spread, and choose fillings with enough texture to make each bite satisfying.
Mixed cold sandwich Vitamins & Minerals
Vitamins
B12
0.8µg · 33% DV
B1
0.29mg · 24% DV
B3
3.36mg · 21% DV
Vitamin A
176µg · 20% DV
Minerals
Sodium
864mg · 38% DV
Selenium
18µg · 33% DV
Phosphorus
152mg · 22% DV
Calcium
192mg · 19% DV
Potassium ⭐
288mg · 8% DV
Mixed cold sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed cold sandwich
To burn the 352 calories in 1 piece (medium) (160 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 Mixed cold sandwich?
A Mixed cold sandwich is made by layering bread with assorted ready-to-eat fillings, commonly ham, cheese, lettuce, tomato and a sauce. It has no single regional recipe: the combination varies by deli, café or household, and it is a familiar grab-and-go meal in many countries.
The cool, savoury fillings contrast with soft bread, making it easy to eat for lunch, on a commute or as a picnic. In the UK, it is a common café and supermarket lunch; elsewhere, it may be served with crisps, salad or soup. It provides carbohydrates from the bread, alongside some protein and vegetables. For a lighter version, use less sauce and add extra lettuce or tomato; choose wholemeal bread if you prefer more fibre.
How Nutritious Is Mixed cold 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 Mixed cold 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 Mixed cold sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Mixed cold 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
Mixed cold sandwich Fat Profile
SATURATED
3.52g
MONOUNSATURATED
4g
POLYUNSATURATED
1.76g
Omega 6:3 ratio 5.5:1
Above the ideal 4:1 (5.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.