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Vegetarian Club Sandwich Calories
Triple-decker sandwich with vegetables, cheese, and mayonnaise
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (whole) of Vegetarian Club Sandwich (300 g) has 684 calories. That works out to 228 calories per 100 g. It contains 73.5 g of carbs, 24.3 g of protein, 33.6 g of fat and 7.2 g of fiber. Its 54 µg of Selenium covers 98% of the Daily Value. Its glycemic index is 57 (medium), so it raises blood sugar at a moderate pace.
Vegetarian Club Sandwich Nutrition Facts
Selected: 1 serving (whole) · 300 g
684
KCAL / 300G
Carbs
73.5g
· 27% DV
Protein
24.3g
· 49% DV
Fat
33.6g
· 43% DV
Fiber
7.2g
· 26% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 42% · Protein 14% · Fat 44%
Vegetarian Club Sandwich nutrition facts table · 1 serving (whole) (300 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 684 kcal | |
| Total fat | 33.6 g | 43% |
| Saturated fat | 9.45 g | 47% |
| Trans fat | 0.24 g | |
| Sodium | 1398 mg | 61% |
| Total carbohydrate | 73.5 g | 27% |
| Fiber | 7.2 g | 26% |
| Protein | 24.3 g | 49% |
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 Vegetarian Club Sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (whole) | 300 g | 684 kcal |
| 1 piece (quarter) | 75 g | 171 kcal |
| 100 g | 100 g | 228 kcal |
| 1 piece (half) | 150 g | 342 kcal |
| 2 piece (half) | 150 g | 342 kcal |
| 1 serving (small) | 225 g | 513 kcal |
| 1 serving (large) | 375 g | 855 kcal |
| 1 serving (double) | 450 g | 1026 kcal |
Calculated from 228 calories per 100 g.
Frequently Asked Questions About Vegetarian Club Sandwich
What is in a Vegetarian Club Sandwich?
A Vegetarian Club Sandwich usually has toasted bread layered with vegetables, cheese and mayonnaise. Common fillings include lettuce and tomato, though recipes may add cucumber, avocado, egg or other spreads. The exact combination varies, so it is not one fixed recipe.
How do you make a Vegetarian Club Sandwich?
Toast the bread lightly, spread mayonnaise on the slices, then layer cheese and vegetables between them. Use three slices of bread for the familiar double-decker style, secure the stack with picks, and cut it diagonally just before serving.
What bread is best for a Vegetarian Club Sandwich?
Soft sandwich bread is the traditional choice for a Vegetarian Club Sandwich because it stacks neatly and is easy to cut. Lightly toasting it helps support moist fillings; whole-wheat or sourdough bread also works if the slices are sturdy enough.
Is a Vegetarian Club Sandwich served hot or cold?
A Vegetarian Club Sandwich is usually served cold or at room temperature, often with lightly toasted bread. You can warm it, but heating the assembled sandwich may wilt the lettuce and soften the bread, so add delicate vegetables after warming.
What cheese goes in a Vegetarian Club Sandwich?
Cheddar, Swiss-style cheese and provolone are all common choices for a Vegetarian Club Sandwich. Choose slices that hold their shape between the bread layers; a stronger-flavoured cheese can stand up well to mayonnaise and fresh vegetables.
What sauce goes well on a Vegetarian Club Sandwich?
Mayonnaise is the classic spread for a Vegetarian Club Sandwich. Mustard adds tang, while pesto or an herbed yogurt spread changes the flavour; use a thin layer so the sauce does not overwhelm the vegetables or make the bread soggy.
What should you serve with a Vegetarian Club Sandwich?
A Vegetarian Club Sandwich pairs well with fries, potato chips, pickles or a simple side salad. Soup also makes a satisfying meal alongside it; choose a lighter side if the sandwich has plenty of cheese and mayonnaise.
How do you keep a Vegetarian Club Sandwich from getting soggy?
Keep a Vegetarian Club Sandwich from getting soggy by drying washed vegetables thoroughly and spreading sauce in a thin layer. Put wetter ingredients such as tomato between drier fillings, or assemble the sandwich shortly before eating rather than letting it sit.
Can you make a Vegetarian Club Sandwich ahead of time?
You can prepare the fillings for a Vegetarian Club Sandwich ahead, but it is best assembled close to serving. Store the ingredients separately in the refrigerator, then stack the sandwich shortly before eating to keep the toast crisp and the vegetables fresh.
Where did the Vegetarian Club Sandwich come from?
The Vegetarian Club Sandwich is a meat-free take on the American club sandwich, traditionally a layered sandwich served in clubs and restaurants. Its vegetable-and-cheese filling varies by cook, while the stacked bread and diagonal cut preserve the familiar club-style presentation.
Vegetarian Club Sandwich Vitamins & Minerals
Vitamins
B1
0.75mg · 63% DV
B3
8.1mg · 51% DV
B12
1.14µg · 48% DV
Vitamin K
54µg · 45% DV
Minerals
Selenium
54µg · 98% DV
Phosphorus
471mg · 67% DV
Sodium
1398mg · 61% DV
Manganese
1.29mg · 56% DV
Potassium ⭐
576mg · 17% DV
Vegetarian Club Sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Vegetarian Club Sandwich
To burn the 684 calories in 1 serving (whole) (300 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 Vegetarian Club Sandwich?
The Vegetarian Club Sandwich is a meat-free take on the layered club sandwich associated with the United States. It is usually built with toasted bread, vegetables, cheese and mayonnaise; the exact fillings vary, with lettuce and tomato common choices.
In cafés, it makes a substantial lunch or an easy meal to share, often served with chips or a side salad. Toasted edges contrast with soft vegetables and creamy filling, while the cheese adds richness. It provides some protein, but the bread and mayonnaise also contribute to its overall energy. For a lighter plate, pair it with salad and ask for less mayonnaise.
How Nutritious Is Vegetarian Club 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
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 Vegetarian Club 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 Vegetarian Club Sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Vegetarian Club Sandwich Good For?
Vegan
— Not 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
Vegetarian Club Sandwich Fat Profile
SATURATED
9.45g
MONOUNSATURATED
13.86g
POLYUNSATURATED
5.64g
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.