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Convenient light sandwich providing carbohydrates and protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
100 g of Small bread sandwich has 260 calories. It contains 32.5 g of carbs, 10.2 g of protein, 10.1 g of fat and 2.4 g of fiber. Its 22 µg of Selenium covers 40% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Selected: 100 g
260
KCAL / 100G
Carbs
32.5g
· 12% DV
Protein
10.2g
· 20% DV
Fat
10.1g
· 13% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 50% · Protein 16% · Fat 34%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 260 kcal | |
| Total fat | 10.1 g | 13% |
| Saturated fat | 3.25 g | 16% |
| Trans fat | 0.08 g | |
| Sodium | 535 mg | 23% |
| Total carbohydrate | 32.5 g | 12% |
| Fiber | 2.4 g | 9% |
| Protein | 10.2 g | 20% |
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) | 140 g | 364 kcal |
| ½ piece (half) | 50 g | 130 kcal |
| 1 piece (extra small) | 70 g | 182 kcal |
| 100 g | 100 g | 260 kcal |
| 1 piece (small) | 100 g | 260 kcal |
| 1 piece (large) | 190 g | 494 kcal |
| 2 piece (double) | 200 g | 520 kcal |
| 1 piece (extra large) | 240 g | 624 kcal |
Calculated from 260 calories per 100 g.
A small bread sandwich can hold cheese, egg, deli meat, vegetables, or a spread. Pair moist fillings with a barrier such as cheese or lettuce, and avoid overfilling so the bread stays easy to hold and eat.
To make a small bread sandwich, slice a small roll across the middle without cutting all the way through, then add your chosen fillings. Spread sauce thinly on the bread and layer sturdier ingredients beneath anything juicy.
Keep a small bread sandwich from getting soggy by patting wet vegetables dry, using only a little dressing, and keeping juicy fillings separate until serving. A slice of cheese or lettuce between the bread and moist ingredients can help.
Yes, you can make a small bread sandwich ahead for lunch. Choose sturdy fillings, wrap it tightly, and keep it chilled if it contains meat, egg, or dairy. Pack wet vegetables or sauces separately when possible.
Yes, a small bread sandwich can be frozen if its fillings freeze well. Cheese and cooked meat generally work better than lettuce, fresh tomato, mayonnaise, or cucumber, which can become watery or change texture after thawing.
A soft roll with enough structure to hold its filling works well for a small bread sandwich. A crusty roll can be difficult to bite through at this size, while very fluffy bread may compress or split when filled.
Yes, you can toast a small bread sandwich, especially one filled with cheese or cooked ingredients. Remove delicate vegetables such as lettuce first, warm the sandwich in a pan or sandwich press, then add the fresh ingredients back.
A small bread sandwich with perishable fillings should be refrigerated promptly and is best eaten within a day for good texture. Keep it covered, and discard it if it has been left warm for an extended period.
Yes, a small bread sandwich is convenient for a picnic because it is easy to portion and carry. Use fillings that do not leak, wrap each sandwich separately, and keep meat, egg, and dairy fillings chilled until mealtime.
Serve a small bread sandwich with soup, a simple salad, or cut vegetables for a fuller meal. For a lighter snack, fruit or yogurt can go alongside it; choose a side that complements rather than duplicates the filling.
Vitamins
B1
0.29mg · 24% DV
B3
3.1mg · 19% DV
Folate
72µg · 18% DV
Biotin
5.2µg · 17% DV
Minerals
Selenium
22µg · 40% DV
Phosphorus
176mg · 25% DV
Manganese
0.54mg · 23% DV
Sodium
535mg · 23% DV
Potassium ⭐
176mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 260 calories in 100 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 small bread sandwich is a compact sandwich made by splitting a small loaf or roll and adding a filling. It is a flexible format rather than a dish tied to one particular cuisine: fillings may include cheese, egg, meat or vegetables, depending on taste and availability.
It works as a quick snack, a packed lunch or a light meal, and is easy to eat on the go. The bread supplies much of its carbohydrate, while the filling affects its protein and fat; a 100 g portion provides 10.2 g of protein. For a lighter version, choose a vegetable-rich filling and go easy on creamy sauces.
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
3.25g
MONOUNSATURATED
4.1g
POLYUNSATURATED
1.7g
Omega 6:3 ratio 19.4:1
Above the ideal 4:1 (19.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.