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High-protein sandwich made with refined white bread
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Steak sandwich on white bread (180 g) has 446 calories. That works out to 248 calories per 100 g. It contains 34.9 g of carbs, 30.2 g of protein, 19.4 g of fat and 2.3 g of fiber. Its 2.2 µg of B12 covers 90% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 180 g
446
KCAL / 180G
Carbs
34.9g
· 13% DV
Protein
30.2g
· 60% DV
Fat
19.4g
· 25% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 32% · Protein 28% · Fat 40%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 446 kcal | |
| Total fat | 19.4 g | 25% |
| Saturated fat | 6.66 g | 33% |
| Trans fat | 0.5 g | |
| Sodium | 774 mg | 34% |
| Total carbohydrate | 34.9 g | 13% |
| Fiber | 2.3 g | 8% |
| Protein | 30.2 g | 60% |
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 serving (medium) | 180 g | 446 kcal |
| 1 ounce (shredded) | 28 g | 69 kcal |
| 2 slice (thick) | 60 g | 149 kcal |
| 1 piece (half) | 90 g | 223 kcal |
| 100 g | 100 g | 248 kcal |
| 1 cup (diced) | 140 g | 347 kcal |
| 1 piece (whole) | 160 g | 397 kcal |
| 1 serving (large) | 250 g | 620 kcal |
Calculated from 248 calories per 100 g.
Tender, quick-cooking cuts such as sirloin, strip steak, or ribeye work well in a steak sandwich on white bread. Slice the cooked steak thinly across the grain so it is easier to bite through in the sandwich.
Yes, lightly toasting the white bread helps it hold the steak and sauce without becoming soggy. Toast it just until the surface is crisp; heavily toasted bread can make the sandwich harder to bite.
Caramelized onions, tomato, lettuce, or rocket pair well with a steak sandwich on white bread. Add cheese or pickles if you like a richer or sharper taste, but keep wet toppings modest to avoid soggy bread.
Cook the steak quickly in a hot pan or on a grill, then let it rest before slicing. Thin slices cut across the grain fit the bread better and are easier to chew than a thick piece of steak.
You can prepare the steak ahead, but assemble the steak sandwich on white bread shortly before eating. Keep the cooked steak and toppings chilled separately, then warm the steak and add the wetter ingredients at the last moment.
Mustard is a simple, classic choice for a steak sandwich on white bread because its sharpness complements the beef. Horseradish sauce or a light garlic-yogurt sauce also works; spread it sparingly so the bread stays intact.
A steak sandwich on white bread can generally be refrigerated for three to four days in a covered container. For better texture, store the steak separately from the bread and add fresh toppings when you are ready to eat.
You can freeze the cooked steak, but a fully assembled steak sandwich on white bread usually thaws soggy. Freeze the steak separately, thaw it safely in the refrigerator, then assemble the sandwich with fresh bread and toppings.
A steak sandwich on white bread can work after exercise because the beef provides protein and the bread supplies carbohydrates. Add vegetables and drink water; the sandwich does not need to be eaten immediately after a workout.
Yes, a steak sandwich on white bread can fit into a balanced lunch. Add a generous serving of salad or vegetables, and go easy on creamy sauces and extra cheese if the sandwich is already rich.
Vitamins
B12
2.16µg · 90% DV
B3
8.82mg · 55% DV
B6
0.52mg · 31% DV
B2
0.25mg · 19% DV
Minerals
Selenium
36µg · 65% DV
Zinc
5.58mg · 51% DV
Phosphorus
333mg · 48% DV
Sodium
774mg · 34% DV
Potassium ⭐
459mg · 14% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 446 calories in 1 serving (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.
A steak sandwich on white bread puts cooked slices of steak between soft white bread. It has no single fixed recipe or clear regional origin: the cut of beef, cooking style and toppings vary, with onions, tomato, lettuce or a simple sauce among common additions. It is often served warm, while the bread is still soft and catches the meat juices.
Across English-speaking countries, it works as a casual lunch or an easy supper, either on its own or with salad, chips or pickles. The steak makes it a protein-rich choice, while white bread contributes relatively little fibre. Add plenty of vegetables, or serve it with a crisp salad, for a lighter-feeling meal.
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
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
6.66g
MONOUNSATURATED
7.92g
POLYUNSATURATED
1.71g
Omega 6:3 ratio 16.4:1
Above the ideal 4:1 (16.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.