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Whole wheat bread sandwich Calories
Whole-wheat bread-based sandwich; carbohydrate-forward with moderate protein and fiber.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Whole wheat bread sandwich (140 g) has 353 calories. That works out to 252 calories per 100 g. It contains 44 g of carbs, 14.1 g of protein, 12.9 g of fat and 7.8 g of fiber. Its 1.2 mg of Manganese covers 52% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Whole wheat bread sandwich Nutrition Facts
Selected: 1 serving (medium) · 140 g
353
KCAL / 140G
Carbs
44g
· 16% DV
Protein
14.1g
· 28% DV
Fat
12.9g
· 17% DV
Fiber
7.8g
· 28% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 51% · Protein 16% · Fat 33%
Whole wheat bread sandwich nutrition facts table · 1 serving (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 353 kcal | |
| Total fat | 12.9 g | 17% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0.07 g | |
| Sodium | 602 mg | 26% |
| Total carbohydrate | 44 g | 16% |
| Fiber | 7.8 g | 28% |
| Protein | 14.1 g | 28% |
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 Serving of Whole wheat bread sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 140 g | 353 kcal |
| 2 slice (thin) | 60 g | 151 kcal |
| ½ serving (half) | 70 g | 176 kcal |
| 2 slice (thick) | 80 g | 202 kcal |
| 1 piece (small) | 90 g | 227 kcal |
| 100 g | 100 g | 252 kcal |
| 1 piece (large) | 180 g | 454 kcal |
| 1 piece (jumbo) | 220 g | 554 kcal |
| 1 pack (double) | 250 g | 630 kcal |
Calculated from 252 calories per 100 g.
Frequently Asked Questions About Whole wheat bread sandwich
What can you put in a whole wheat bread sandwich?
A whole wheat bread sandwich can hold egg, chicken, tuna, cheese, or hummus with vegetables such as lettuce and cucumber. Pair moist fillings with a dry layer of cheese or greens so the bread does not turn soggy before you eat it.
How do you make a whole wheat bread sandwich?
To make a whole wheat bread sandwich, layer a protein-rich filling and vegetables between two slices, then add a small amount of sauce if desired. Keep wet ingredients away from the bread with lettuce or cheese to help it hold together.
Is a whole wheat bread sandwich healthy?
A whole wheat bread sandwich can be a nourishing meal when it includes vegetables and a filling such as egg, beans, or chicken. Heavy spreads and large amounts of processed meat can make it less balanced, so use those sparingly.
Can you toast a whole wheat bread sandwich?
Yes, you can toast a whole wheat bread sandwich in a skillet, sandwich press, or toaster oven. Cheese, egg, and cooked chicken work well as fillings; use less tomato or other watery ingredients because heat can release their liquid.
How do you keep a whole wheat bread sandwich from getting soggy?
Keep a whole wheat bread sandwich from getting soggy by packing wet ingredients separately or placing them between dry fillings and lettuce. Pat washed vegetables dry, use only a little dressing, and assemble the sandwich shortly before eating.
How long does a whole wheat bread sandwich last in the fridge?
A whole wheat bread sandwich is best eaten the day it is made, especially if it contains fresh vegetables. Refrigerate sandwiches with egg, chicken, or dairy fillings in a sealed container, and do not leave them sitting at room temperature for hours.
Can you make a whole wheat bread sandwich ahead of time?
Yes, you can make a whole wheat bread sandwich ahead, but it stays fresher if you pack wet fillings and sauces separately. Assemble it the night before only with ingredients that hold up well, then refrigerate it in a sealed container.
Can you freeze a whole wheat bread sandwich?
Yes, a whole wheat bread sandwich can be frozen if its fillings tolerate freezing. Cheese and cooked meat generally work better than lettuce, cucumber, or tomato, which become watery; add fresh vegetables after thawing for a better texture.
What goes well with a whole wheat bread sandwich?
Soup, a side salad, fruit, or yogurt goes well with a whole wheat bread sandwich. Choose a side that complements its filling: soup suits a toasted cheese sandwich, while fresh fruit or salad makes a lighter pairing for a substantial sandwich.
Is a whole wheat bread sandwich good for weight loss?
A whole wheat bread sandwich can fit a weight-loss meal when you fill it with vegetables and a satisfying protein, then keep rich spreads moderate. Its effect on weight depends on the overall eating pattern, not on the sandwich alone.
Whole wheat bread sandwich Vitamins & Minerals
Vitamins
B3
4.76mg · 30% DV
B1
0.31mg · 26% DV
Biotin
5.6µg · 19% DV
Folate
64.4µg · 16% DV
Minerals
Manganese
1.19mg · 52% DV
Selenium
25µg · 45% DV
Phosphorus
231mg · 33% DV
Sodium
602mg · 26% DV
Potassium ⭐
294mg · 9% DV
Whole wheat bread sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole wheat bread sandwich
To burn the 353 calories in 1 serving (medium) (140 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 Whole wheat bread sandwich?
A Whole wheat bread sandwich is made by putting fillings between slices of bread baked with whole-wheat flour, often with some of the bran retained. The filling can be as simple as cheese and vegetables or include egg, meat or plant-based alternatives; it is a flexible everyday meal rather than a single fixed recipe.
Across English-speaking countries, it is commonly packed for lunch, served at a café, or made quickly at home. The bread has a hearty, slightly nutty flavour and a more substantial texture than white bread; it can be eaten cold or toasted. It provides mainly carbohydrates, with a moderate amount of protein and useful fibre. For a lighter balance, add plenty of fresh vegetables and choose a lean filling, keeping rich spreads modest.
How Nutritious Is Whole wheat bread 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 Whole wheat bread 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 Whole wheat bread sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat bread sandwich Good For?
Vegan
— Not suitable
Vegetarian
✓ 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
Whole wheat bread sandwich Fat Profile
SATURATED
2.52g
MONOUNSATURATED
4.2g
POLYUNSATURATED
3.36g
Omega 6:3 ratio 36.8:1
Above the ideal 4:1 (36.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.