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Cheese, lettuce, tomato and salami sandwich Calories
Savory sandwich with cheese, salami and fresh vegetables
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Cheese, lettuce, tomato and salami sandwich (180 g) has 517 calories. That works out to 287 calories per 100 g. It contains 38.5 g of carbs, 23.8 g of protein, 30.2 g of fat and 3.8 g of fiber. Its 423 mg of Phosphorus covers 60% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Cheese, lettuce, tomato and salami sandwich Nutrition Facts
Selected: 1 piece (medium) · 180 g
517
KCAL / 180G
Carbs
38.5g
· 14% DV
Protein
23.8g
· 48% DV
Fat
30.2g
· 39% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 30% · Protein 18% · Fat 52%
Cheese, lettuce, tomato and salami sandwich nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 517 kcal | |
| Total fat | 30.2 g | 39% |
| Saturated fat | 10.98 g | 55% |
| Trans fat | 0.4 g | |
| Sodium | 1368 mg | 59% |
| Total carbohydrate | 38.5 g | 14% |
| Fiber | 3.8 g | 14% |
| Protein | 23.8 g | 48% |
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 Medium Cheese, lettuce, tomato and salami sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 517 kcal |
| 1 slice (quarter) | 45 g | 129 kcal |
| ½ piece (half) | 90 g | 258 kcal |
| 100 g | 100 g | 287 kcal |
| 1 piece (small) | 140 g | 402 kcal |
| 1 pack (mini) | 180 g | 517 kcal |
| 1 piece (large) | 240 g | 689 kcal |
| 1 serving (double) | 300 g | 861 kcal |
Calculated from 287 calories per 100 g.
Frequently Asked Questions About Cheese, lettuce, tomato and salami sandwich
How do you make a cheese, lettuce, tomato and salami sandwich?
Layer cheese, salami, washed and thoroughly dried lettuce, and sliced tomato between two pieces of bread. Assemble the sandwich shortly before eating so the tomato juices do not make the bread soggy.
What cheese goes best in a cheese, lettuce, tomato and salami sandwich?
Mild cheddar or another easy-to-slice cheese pairs well with salami without overpowering the fresh vegetables. A stronger cheese also works, but its saltiness can make the sandwich taste especially salty alongside the salami.
How do you keep a cheese, lettuce, tomato and salami sandwich from getting soggy?
Pat the tomato dry and assemble the sandwich just before serving. If you need to prepare it ahead, pack the tomato separately and add it later; a layer of cheese between the bread and tomato can also help.
Can you toast a cheese, lettuce, tomato and salami sandwich?
Yes, toasting melts the cheese and warms the salami. For crisp lettuce, toast the bread with the cheese and salami first, then add the lettuce and tomato after it comes out of the toaster.
How long does a cheese, lettuce, tomato and salami sandwich last in the fridge?
It is best eaten the day it is made, while the lettuce and bread still have a good texture. If you need to keep it, cover it and refrigerate it promptly rather than leaving it at room temperature.
Can you freeze a cheese, lettuce, tomato and salami sandwich?
You can freeze one, but the lettuce and tomato will turn watery and limp when thawed. For better results, freeze the bread, cheese and salami without the fresh vegetables, then add those after thawing.
How do you pack a cheese, lettuce, tomato and salami sandwich for lunch?
Wrap it or place it in a sealed container and keep it chilled until lunchtime. Packing the tomato separately and adding it just before eating helps the bread stay firm, especially if lunch is several hours away.
Is a cheese, lettuce, tomato and salami sandwich a healthy lunch?
It combines protein-containing cheese and salami with fresh vegetables, but salami is a processed meat that can be high in salt. Pair the sandwich with extra vegetables or fruit for a more balanced lunch.
What should you serve with a cheese, lettuce, tomato and salami sandwich?
Soup, a side salad or fresh fruit all go well with this sandwich. Choose a lighter side if the sandwich is already filling, or add soup when you want a more substantial meal.
Does a cheese, lettuce, tomato and salami sandwich cause weight gain?
No single sandwich causes weight gain on its own; weight changes are influenced by overall eating habits over time. Larger portions and energy-dense sides can make this meal more substantial.
Cheese, lettuce, tomato and salami sandwich Vitamins & Minerals
Vitamins
B12
1.4µg · 58% DV
B3
6.48mg · 41% DV
B1
0.43mg · 36% DV
B2
0.4mg · 31% DV
Minerals
Phosphorus
423mg · 60% DV
Sodium
1368mg · 59% DV
Selenium
32µg · 58% DV
Calcium
378mg · 38% DV
Potassium ⭐
396mg · 12% DV
Cheese, lettuce, tomato and salami sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cheese, lettuce, tomato and salami sandwich
To burn the 517 calories in 1 piece (medium) (180 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 Cheese, lettuce, tomato and salami sandwich?
A cheese, lettuce, tomato and salami sandwich layers sliced cheese and salami with crisp lettuce and tomato between pieces of bread. It is an easy-to-assemble meal found in cafés, delis and lunchboxes in many parts of the world.
The cheese brings a mild, creamy note, while the salami is savoury and seasoned; lettuce and tomato add freshness and crunch. Enjoy it cold for a quick lunch or lightly toast the bread, and pair it with soup, fruit or a simple side salad. It provides protein—13.2 g per 100 g—along with carbohydrates and fat, making it a substantial savoury choice. For a lighter version, use less salami and cheese and add extra lettuce or tomato.
How Nutritious Is Cheese, lettuce, tomato and salami sandwich?
Nutrient density
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.
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 Cheese, lettuce, tomato and salami 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 Cheese, lettuce, tomato and salami sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Cheese, lettuce, tomato and salami 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
Cheese, lettuce, tomato and salami sandwich Fat Profile
SATURATED
10.98g
MONOUNSATURATED
11.52g
POLYUNSATURATED
3.6g
Omega 6:3 ratio 30.3:1
Above the ideal 4:1 (30.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.