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Carbohydrate source
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 slice (medium) of Open sandwich bread (30 g) has 80 calories. That works out to 266 calories per 100 g. It contains 14.8 g of carbs, 2.7 g of protein, 1 g of fat and 0.8 g of fiber. Its 7.5 µg of Selenium covers 14% of the Daily Value. Its glycemic index is 75 (high), so it raises blood sugar quickly.
Selected: 1 slice (medium) · 30 g
80
KCAL / 30G
Carbs
14.8g
· 5% DV
Protein
2.7g
· 5% DV
Fat
1g
· 1% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 14% · Fat 11%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 80 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.21 g | 1% |
| Trans fat | 0 g | |
| Sodium | 147 mg | 6% |
| Total carbohydrate | 14.8 g | 5% |
| Fiber | 0.8 g | 3% |
| Protein | 2.7 g | 5% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 30 g | 80 kcal |
| 1 slice (thin) | 22 g | 59 kcal |
| 1 slice (thick) | 42 g | 112 kcal |
| 1 slice (extra large) | 55 g | 146 kcal |
| 2 slice (double) | 60 g | 160 kcal |
| 1 serving (medium) | 60 g | 160 kcal |
| 3 slice (triple) | 90 g | 239 kcal |
| 1 serving (large) | 90 g | 239 kcal |
| 100 g | 100 g | 266 kcal |
Calculated from 266 calories per 100 g.
Open sandwich bread is bread served with toppings on one side, without a second slice covering them. Its broad, flat surface makes it easy to layer ingredients and serve the sandwich open-faced.
Cheese, egg, avocado, smoked fish, sliced vegetables and spreads all work well on open sandwich bread. Pair moist toppings with a sturdy spread or cheese layer so they stay in place and do not soak through quickly.
Toasting open sandwich bread is useful when you want a crisp base or plan to add moist toppings. For soft toppings such as egg salad, fresh bread works too; choose the texture that suits the filling.
To keep open sandwich bread from getting soggy, toast it lightly or spread a barrier such as butter, cream cheese or hummus before adding wet ingredients. Assemble it close to serving time, especially if using tomatoes or dressing.
You can prepare the components ahead, but open sandwich bread is best topped shortly before serving. Keep spreads and toppings separate until then; this preserves the bread’s texture and prevents delicate toppings from wilting.
Keep open sandwich bread sealed in its original bag or another airtight container in a cool, dry place. Once opened, close the package after each use and discard the bread if you see mold or notice an unusual smell.
Yes, open sandwich bread freezes well. Separate the slices or place small pieces of parchment between them, then seal them in a freezer bag. You can thaw only what you need and toast it straight from frozen.
Yes, open sandwich bread can be used for smørrebrød, although dense rye bread is the traditional choice because it holds substantial toppings. If your bread is soft, toast it lightly and avoid overloading it.
Use a thin layer of spread or soft cheese on open sandwich bread before arranging the toppings. Slice larger ingredients thinly, keep the topping stack low, and press delicate pieces gently into the spread.
Open sandwich bread can fit into a weight-loss eating pattern, but the toppings and portion matter. A measured amount topped with vegetables and a filling protein is generally more satisfying than adding generous amounts of rich spreads or cheese.
Vitamins
B1
0.13mg · 11% DV
B3
1.35mg · 8% DV
Folate
28.5µg · 7% DV
B2
0.08mg · 6% DV
Minerals
Selenium
7.5µg · 14% DV
Manganese
0.17mg · 7% DV
Sodium
147mg · 6% DV
Iron
1.08mg · 6% DV
Potassium ⭐
35mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 80 calories in 1 slice (medium) (30 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.
Open sandwich bread is bread served as the base for toppings, without a second slice placed over them. It is commonly made with wheat flour, though the crumb and slice size vary by loaf. The name describes how it is served rather than one fixed recipe.
Open sandwiches are especially familiar in Northern European food traditions, where sturdy slices may be topped with fish, cheese, eggs or vegetables; elsewhere, they make an easy breakfast or light lunch. The bread is primarily a source of carbohydrates, with 49.4 g per 100 g. Choose a wholegrain loaf and add vegetables or a protein-rich topping for a more filling combination.
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.
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.
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.
Contains these allergens:
Vegan
✓ Suitable
Vegetarian
✓ 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
SATURATED
0.21g
MONOUNSATURATED
0.26g
POLYUNSATURATED
0.23g
Omega 6:3 ratio 22:1
Above the ideal 4:1 (22:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.