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Whole-wheat sandwich Calories
Source of fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Whole-wheat sandwich (70 g) has 176 calories. That works out to 252 calories per 100 g. It contains 29.9 g of carbs, 8.8 g of protein, 2.9 g of fat and 4.9 g of fiber. Its 1.5 mg of Manganese covers 64% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Whole-wheat sandwich Nutrition Facts
Selected: 1 serving (medium) · 70 g
176
KCAL / 70G
Carbs
29.9g
· 11% DV
Protein
8.8g
· 18% DV
Fat
2.9g
· 4% DV
Fiber
4.9g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 66% · Protein 19% · Fat 15%
Whole-wheat sandwich nutrition facts table · 1 serving (medium) (70 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 176 kcal | |
| Total fat | 2.9 g | 4% |
| Saturated fat | 0.45 g | 2% |
| Trans fat | 0 g | |
| Sodium | 308 mg | 13% |
| Total carbohydrate | 29.9 g | 11% |
| Fiber | 4.9 g | 18% |
| Protein | 8.8 g | 18% |
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 sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 70 g | 176 kcal |
| 1 slice (thin) | 25 g | 63 kcal |
| 1 slice (thick) | 35 g | 88 kcal |
| 1 piece (half) | 50 g | 126 kcal |
| 100 g | 100 g | 252 kcal |
| 1 piece (whole) | 100 g | 252 kcal |
| 1 serving (large) | 120 g | 302 kcal |
| 2 piece (double) | 200 g | 504 kcal |
Calculated from 252 calories per 100 g.
Frequently Asked Questions About Whole-wheat sandwich
What can you put in a whole-wheat sandwich?
A whole-wheat sandwich can hold eggs, chicken, cheese, hummus, or beans, along with vegetables such as lettuce and cucumber. Layer leafy greens between the bread and juicy fillings to help keep the slices from getting soggy.
Is a whole-wheat sandwich healthy?
A whole-wheat sandwich can make a balanced meal when you fill it with vegetables and a protein such as egg, chicken, or beans. Choose modest amounts of rich sauces and processed meats rather than relying on them as the main filling.
Is a whole-wheat sandwich healthier than a white-bread sandwich?
Often, yes: a whole-wheat sandwich generally provides more fiber than one made with refined white bread. The fillings still matter, so add vegetables and a satisfying protein instead of assuming the bread alone makes the meal balanced.
What are the best fillings for a whole-wheat sandwich?
The best fillings for a whole-wheat sandwich are ones that combine protein, moisture, and crunch without making the bread soggy. Try egg with spinach, chicken with lettuce, or hummus with roasted vegetables; add wet sauces sparingly.
Can you toast a whole-wheat sandwich?
Yes, you can toast a whole-wheat sandwich in a panini press, skillet, or toaster oven. Cheese, egg, and cooked vegetables work well as fillings; add delicate greens after heating so they stay fresh and crisp.
How do you keep a whole-wheat sandwich from getting soggy?
Keep a whole-wheat sandwich from getting soggy by drying washed vegetables, using lettuce as a barrier, and packing wet condiments separately. Assemble it shortly before eating when possible, especially if the filling includes tomato or pickles.
How long does a whole-wheat sandwich last in the fridge?
A whole-wheat sandwich is best eaten the day it is made, particularly when it contains egg, chicken, or cheese. If storing it, wrap it tightly and refrigerate it promptly; discard it if it has been left warm for too long.
Can a whole-wheat sandwich help with weight loss?
A whole-wheat sandwich can fit into a weight-loss eating plan when it has a filling protein and plenty of vegetables. Keep creamy sauces and large amounts of high-fat deli meat in check, and pair it with fruit or salad rather than extra snack foods.
Can people with diabetes eat a whole-wheat sandwich?
Yes, people with diabetes can include a whole-wheat sandwich, but its bread still contributes carbohydrates that can affect blood glucose. Choose a protein-rich filling and vegetables, and match the portion to your meal plan; ask your care team if medication makes meal timing important.
Can you make whole-wheat sandwiches ahead for lunch?
Yes, you can make whole-wheat sandwiches ahead for lunch, but pack juicy vegetables and dressings separately for better texture. Refrigerate fillings such as egg, chicken, or cheese, then assemble or finish the sandwich shortly before eating.
Whole-wheat sandwich Vitamins & Minerals
Vitamins
B1
0.3mg · 25% DV
B3
3.64mg · 23% DV
B2
0.15mg · 12% DV
B6
0.19mg · 11% DV
Minerals
Manganese
1.47mg · 64% DV
Selenium
23µg · 42% DV
Phosphorus
176mg · 25% DV
Copper
0.2mg · 22% DV
Sodium
308mg · 13% DV
Potassium ⭐
161mg · 5% DV
Whole-wheat sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole-wheat sandwich
To burn the 176 calories in 1 serving (medium) (70 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 sandwich?
A whole-wheat sandwich is made with whole-wheat bread and a filling between the slices. Fillings vary widely, from vegetables and cheese to egg or legumes, so the name describes the bread rather than one fixed recipe. The bread has a fuller, slightly nutty flavour and a heartier texture than white bread.
It works as a quick breakfast, packed lunch or casual meal, and can be served cold or toasted. Whole-wheat bread contributes fibre; the overall nutritional character depends on what goes inside. For a lighter version, add plenty of salad vegetables and choose a modest amount of spread or a simple protein-rich filling.
How Nutritious Is Whole-wheat 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
High
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 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 sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Whole-wheat sandwich Good For?
Vegan
✓ Suitable
Vegetarian
✓ 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
Whole-wheat sandwich Fat Profile
SATURATED
0.45g
MONOUNSATURATED
0.63g
POLYUNSATURATED
1.05g
Omega 6:3 ratio 15.8:1
Above the ideal 4:1 (15.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.