1 piece (medium) of Sandwich (120 g) has 300 calories. That works out to 250 calories per 100 g. It contains 42 g of carbs, 9.6 g of protein, 9.6 g of fat and 3 g of fiber. Its 504 mg of Sodium covers 22% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.

What is Sandwich?

A sandwich is made by placing fillings between slices of bread. The name is associated with the 18th-century Earl of Sandwich in England, though versions now appear in cuisines around the world. A familiar deli-style version layers cheese and sliced meat with lettuce and tomato in soft white bread, while the fillings and bread vary widely.

It makes an easy packed lunch or snack, and can be served cold or toasted; in the UK it is also a common choice for a light lunch or afternoon tea. Bread supplies most of its carbohydrates, while cheese and meat contribute protein and fat; vegetables add freshness and some fibre. For a lighter version, choose wholegrain bread, add extra salad vegetables and go easy on rich spreads.

Sandwich Nutrition Facts

Selected: 100 g

250

KCAL / 100G

Carbs

35g

· 13% DV

Protein

· 16% DV

Fat

· 10% DV

Fiber

2.5g

· 9% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 57% · Protein 13% · Fat 30%

Sandwich Vitamins & Minerals

Vitamins

0.18mg · 15% DV

2.1mg · 13% DV

B12

0.3µg · 13% DV

Folate

45µg · 11% DV

Minerals

Sodium

420mg · 18% DV

Selenium

8µg · 15% DV

Phosphorus

75mg · 11% DV

Zinc

1mg · 9% DV

How Nutritious Is Sandwich?

Nutrient density

Medium

35/ 100

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

40/ 100

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.

Sandwich Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Sandwich

To burn the 250 calories in 100 g:

🚶

62min

Walking (5 km/h)

🏃

26min

Running (8 km/h)

🚴

34min

Cycling

🏊

29min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

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:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

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

2.2g

MONOUNSATURATED

2.6g

POLYUNSATURATED

1.1g

⚖️

Omega 6:3 ratio 16:1

Above the ideal 4:1 (16:1).

Compare Sandwich

🥪vs🧴

Sandwich vs Hawthorn Vinegar232 kcal more per 100 g

→🥪vs🌯

Sandwich vs Tantuni40 kcal more per 100 g

→🥪vs🌯

Sandwich vs Chicken Wrap55 kcal more per 100 g

→🥪vs🍫

Sandwich vs Protein Bar100 kcal fewer per 100 g

→

Foods Similar to Sandwich

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

🥟

Cheese Börek

290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

Frequently Asked Questions About Sandwich

What makes a sandwich a sandwich?

A sandwich is food held between or inside pieces of bread. Fillings can include meat, cheese, vegetables, eggs, or spreads; the defining feature is the bread serving as the edible outer layer rather than the particular ingredients.

Is a sandwich healthy?

A sandwich can be a balanced meal when it combines a filling such as eggs, beans, chicken, or cheese with vegetables and bread. A sandwich made mostly with processed meat and rich sauces is less nutritious, so varying the fillings matters.

How do you stop a sandwich from getting soggy?

Keep wet ingredients and sauces away from the bread until serving. Pat vegetables dry, use a protective layer such as cheese or lettuce, and pack juicy fillings separately. These steps help the bread stay firm, especially when preparing a sandwich ahead.

How long does a sandwich last in the refrigerator?

A sandwich with meat, egg, or cheese should be refrigerated promptly and is best eaten within a day or two for freshness. Keep it covered and cold; discard it if it has been left at room temperature for an extended period.

Can you freeze a sandwich?

Yes, some sandwiches freeze well, especially those filled with cooked meat or firm cheese. Lettuce, tomato, mayonnaise, and other watery or delicate ingredients tend to turn limp after thawing, so add them after defrosting rather than freezing them inside.

What is the difference between a sandwich and a wrap?

A sandwich uses bread slices or a bread roll to hold its filling, while a wrap encloses filling in a flatbread rolled around it. Both can contain similar ingredients, but their bread shape and way of eating distinguish them.

Why is it called a sandwich?

The word sandwich comes from John Montagu, the 4th Earl of Sandwich, an 18th-century British nobleman. A popular story says he wanted food he could eat without leaving a card game, though the exact origin of the dish is uncertain.

What are good fillings for a lunch sandwich?

Good lunch sandwich fillings include cooked chicken, egg, cheese, hummus, or beans paired with crisp vegetables. Choose ingredients that hold their texture and keep sauces separate if the sandwich will sit in a lunchbox before being eaten.

Should you put lettuce or tomato first in a sandwich?

Put lettuce between the bread and juicy tomato to help shield the bread from moisture. Dry the lettuce and tomato before assembling, and keep dressing or other wet sauces away from the bread if the sandwich will not be eaten right away.

Can you make a sandwich without sliced bread?

Yes, a sandwich can be made with a roll, pita, bagel, or other bread instead of sliced bread. The format changes, but the basic idea stays the same: bread holds a filling that can be savory or sweet.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026