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Pork, bread, often lettuce, tomato, condiments
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Pork Sandwich (160 g) has 368 calories. That works out to 230 calories per 100 g. It contains 43.2 g of carbs, 20.8 g of protein, 11.2 g of fat and 3.4 g of fiber. Its 0.5 mg of B1 covers 43% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 160 g
368
KCAL / 160G
Carbs
43.2g
· 16% DV
Protein
20.8g
· 42% DV
Fat
11.2g
· 14% DV
Fiber
3.4g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 48% · Protein 23% · Fat 29%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 368 kcal | |
| Total fat | 11.2 g | 14% |
| Saturated fat | 3.36 g | 17% |
| Trans fat | 0.06 g | |
| Sodium | 832 mg | 36% |
| Total carbohydrate | 43.2 g | 16% |
| Fiber | 3.4 g | 12% |
| Protein | 20.8 g | 42% |
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 piece (medium) | 160 g | 368 kcal |
| ½ piece (half) | 80 g | 184 kcal |
| 1 slice (half) | 80 g | 184 kcal |
| 100 g | 100 g | 230 kcal |
| 1 piece (small) | 120 g | 276 kcal |
| 1 serving (medium) | 160 g | 368 kcal |
| 1 piece (large) | 220 g | 506 kcal |
| 1 piece (jumbo) | 320 g | 736 kcal |
| 2 piece (double) | 320 g | 736 kcal |
Calculated from 230 calories per 100 g.
A pork sandwich is cooked pork served between slices of bread or in a roll, often with vegetables and sauce. It can feature sliced roast pork, pulled pork, or another cooked cut, so the style varies by recipe and region.
Cook the pork thoroughly, place it in or on bread, and add vegetables and condiments. For a simple hot sandwich, sear thin slices of pork and toast the bread; for pulled pork, slow-cook a tougher cut until it shreds easily.
The best cut depends on the sandwich style: pork shoulder becomes tender and easy to shred for barbecue sandwiches, while loin or tenderloin can be sliced for a leaner, quicker-cooking filling. Cook the meat fully before serving.
Pickles, slaw, lettuce, tomato, onion, and cheese all pair well with pork in a sandwich. Mustard, mayonnaise, barbecue sauce, or a tangy vinegar dressing add flavor; use less-wet toppings if you want the bread to stay firm.
A pulled pork sandwich specifically contains pork cooked until it can be shredded into strands, often mixed with barbecue sauce. Pork sandwich is a broader term that can also mean one made with sliced, roasted, grilled, or breaded pork.
A sturdy roll or toasted sandwich bread works well for a pork sandwich because it can hold the meat and toppings without falling apart. Soft buns suit pulled pork, while crusty bread is a good choice for sliced roast pork.
Serve a pork sandwich with coleslaw, pickles, potato salad, fries, or a green salad. Tangy or crisp sides are especially good with rich, saucy pork because they balance the sandwich’s savory flavors.
Yes, a pork sandwich can be eaten cold if the pork was fully cooked and kept refrigerated. Cold sliced roast pork works well with mustard or salad; keep the sandwich chilled until serving rather than leaving it out for an extended time.
A pork sandwich can generally be refrigerated for 3–4 days in a covered container. For better texture, store the cooked pork and bread separately, then assemble the sandwich when you are ready to eat it.
Remove the pork from the bread and heat the meat in a pan or oven until steaming hot, then put it back in the sandwich. If reheating the whole sandwich, use an oven or toaster oven rather than wrapping it tightly in a microwave.
Vitamins
B1
0.51mg · 43% DV
B12
0.8µg · 33% DV
B3
4.96mg · 31% DV
B6
0.35mg · 21% DV
Minerals
Selenium
21µg · 38% DV
Sodium
832mg · 36% DV
Phosphorus
176mg · 25% DV
Zinc
1.76mg · 16% DV
Potassium ⭐
272mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 368 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.
A pork sandwich is made with cooked pork—often sliced or pulled—inside bread, with additions such as lettuce, tomato and condiments. There is no single recipe or point of origin: versions range from simple cold lunch sandwiches to hot, toasted or sauced preparations, depending on local tastes.
The savoury meat pairs with soft or crusty bread, while fresh vegetables and a tangy sauce bring contrast. It works as a portable lunch or a casual meal, often served with salad, chips or soup. With 13 g of protein per 100 g, it contributes protein as well as the carbohydrates supplied by the bread. Add extra vegetables and use a lighter hand with rich sauces for a less heavy sandwich.
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.
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
— 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
SATURATED
3.36g
MONOUNSATURATED
4.32g
POLYUNSATURATED
1.76g
Omega 6:3 ratio 16:1
Above the ideal 4:1 (16:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.