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Sandwich Calories
Classic sandwich, typically two slices of bread with cheese, meat, vegetables, or spreads.
CALORIES
GI
POTASSIUM
FIBER
Sandwich Nutrition Facts
Selected: 100 g
230
KCAL / 100G
Carbs
32g
· 57%
Protein
8g
· 14%
Fat
7g
· 29%
Fiber
2.2g
Sandwich Vitamins & Minerals
Vitamins
B12
0.4µg · 17% DV
B1
0.18mg · 15% DV
B3
2.1mg · 13% DV
B2
0.13mg · 10% DV
Minerals
Sodium
430mg · 19% DV
Selenium
10µg · 18% DV
Phosphorus
85mg · 12% DV
Iron
2mg · 11% DV
Sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is 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 Sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Sandwich Good For?
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
Sandwich Fat Profile
SATURATED
2.1g
MONOUNSATURATED
2.4g
POLYUNSATURATED
1.3g
Omega 6:3 ratio 30:1
Above the ideal 4:1 (30:1).
Foods Similar to Sandwich
Sandwich — Frequently Asked Questions
Is a sandwich better before or after a workout?
It depends on the filling. A lighter, lower-fat sandwich is often easier before training, while one with a solid protein source may be more useful after exercise.
Why does a sandwich sometimes leave you hungry again quickly?
If it is built mostly around white bread and sugary sauces, fullness may not last long. Adding more protein, fibre-rich ingredients, and vegetables usually makes it more satisfying.
How long does a ready-made sandwich keep in the fridge?
Once opened, it is usually safest to eat it the same day. Sandwiches with dairy, deli meat, or mayonnaise should not sit at room temperature for long.
Can you freeze a sandwich?
Some sandwiches freeze well, but lettuce, tomato, and mayonnaise often turn watery or lose texture after thawing. Bread with cooked fillings generally freezes better than fully assembled fresh sandwiches.
What makes a sandwich a more balanced meal?
A good mix of protein, vegetables, and a moderate amount of sauce helps. Pairing the bread with fillings like cheese, eggs, chicken, tuna, or legumes plus salad vegetables usually gives better balance than bread alone.
Is a sandwich a better choice than toast?
The ingredients matter more than the name. Toast can end up higher in added fat or melted cheese, while sandwiches often make it easier to include vegetables and lighter fillings.
Is it okay to eat a sandwich at night?
Yes, but very large portions or heavy, greasy fillings may feel uncomfortable late in the evening. A simpler sandwich with some protein is usually easier to tolerate.
Are sandwiches unhealthy?
Not automatically. Because this is a processed food category, some versions can be high in refined bread, salty fillings, and rich sauces, but ingredient choice makes a big difference.
Who should be careful with sandwiches?
People with gluten or dairy allergy or intolerance need to check the ingredients closely. Those watching sodium intake should also be cautious with ready-made sandwiches that contain deli meats, cheese, and packaged sauces.
What should you eat with a sandwich to make the meal better?
Vegetable sides, yogurt, soup, or a plain dairy drink can round it out better than chips or sugary drinks. This can make the meal feel more balanced without relying only on extra bread or sauce.
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Nutrition data compiled from USDA FoodData Central and scientific sources.