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Whole wheat bread salami sandwich Calories
Whole wheat bread, salami, source of protein and fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Whole wheat bread salami sandwich (120 g) has 300 calories. That works out to 250 calories per 100 g. It contains 34.8 g of carbs, 13.2 g of protein, 12 g of fat and 5.4 g of fiber. Its 0.8 mg of Manganese covers 37% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Whole wheat bread salami sandwich Nutrition Facts
Selected: 1 piece (medium) · 120 g
300
KCAL / 120G
Carbs
34.8g
· 13% DV
Protein
13.2g
· 26% DV
Fat
12g
· 15% DV
Fiber
5.4g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 46% · Protein 18% · Fat 36%
Whole wheat bread salami sandwich nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 300 kcal | |
| Total fat | 12 g | 15% |
| Saturated fat | 3.84 g | 19% |
| Trans fat | 0.08 g | |
| Sodium | 864 mg | 38% |
| Total carbohydrate | 34.8 g | 13% |
| Fiber | 5.4 g | 19% |
| Protein | 13.2 g | 26% |
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 Whole wheat bread salami sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 300 kcal |
| 1 piece (mini) | 60 g | 150 kcal |
| 1 piece (small) | 80 g | 200 kcal |
| 100 g | 100 g | 250 kcal |
| 1 serving (medium) | 150 g | 375 kcal |
| 1 piece (large) | 180 g | 450 kcal |
| 1 serving (large) | 200 g | 500 kcal |
| 1 piece (extra large) | 240 g | 600 kcal |
| 2 piece (double) | 240 g | 600 kcal |
Calculated from 250 calories per 100 g.
Frequently Asked Questions About Whole wheat bread salami sandwich
How do you make a whole wheat bread salami sandwich?
Make a whole wheat bread salami sandwich by layering salami and your preferred cheese between slices of whole wheat bread. Add washed, dried vegetables if you like, then serve it cold or toast it until the cheese melts.
What toppings go well in a whole wheat bread salami sandwich?
Lettuce, tomato, cucumber, mustard, and sliced pickles all work well in a whole wheat bread salami sandwich. Use a thin layer of mustard rather than adding several wet sauces, which can make the bread soggy.
What cheese is best in a whole wheat bread salami sandwich?
Provolone, Swiss, and cheddar are all good choices for a whole wheat bread salami sandwich. Provolone has a mild, savory flavor, while cheddar tastes sharper; either melts well if you plan to toast the sandwich.
Can you toast a whole wheat bread salami sandwich?
Yes, you can toast a whole wheat bread salami sandwich in a skillet, sandwich press, or toaster oven. Heat it until the bread is crisp and the cheese is melted, and add lettuce afterward so it stays fresh.
How do you stop a whole wheat bread salami sandwich from getting soggy?
Keep a whole wheat bread salami sandwich from getting soggy by drying washed vegetables thoroughly and keeping wet condiments to a thin layer. For packed lunches, place tomato or pickles separately and add them just before eating.
Can you make a whole wheat bread salami sandwich the night before?
Yes, you can assemble a whole wheat bread salami sandwich the night before, but it stays fresher if you leave out watery vegetables and pack condiments separately. Wrap it and refrigerate it until you are ready to take it.
How long does a whole wheat bread salami sandwich last in the fridge?
A whole wheat bread salami sandwich is best eaten within a day when kept covered in the refrigerator. Tomato and other moist fillings can soften the bread, so remove them or store them separately if you are saving leftovers.
Can you freeze a whole wheat bread salami sandwich?
Yes, a whole wheat bread salami sandwich can be frozen, preferably without lettuce, tomato, or mayonnaise, which lose their texture after thawing. Wrap it tightly, thaw it in the refrigerator, and add fresh vegetables before serving.
Is a whole wheat bread salami sandwich a healthy lunch?
A whole wheat bread salami sandwich can make a convenient lunch, especially with vegetables, but salami is a processed meat and can be high in salt. Add fruit or a side salad, and avoid relying on it as an everyday filling.
Can you eat a whole wheat bread salami sandwich during pregnancy?
Yes, but during pregnancy heat the salami in a whole wheat bread salami sandwich until steaming hot to reduce the risk from harmful bacteria in deli meats. Use freshly prepared ingredients and ask your healthcare professional if you have specific food-safety concerns.
Whole wheat bread salami sandwich Vitamins & Minerals
Vitamins
B12
0.84µg · 35% DV
B1
0.22mg · 18% DV
B3
2.52mg · 16% DV
B2
0.17mg · 13% DV
Minerals
Sodium
864mg · 38% DV
Manganese
0.84mg · 37% DV
Selenium
13µg · 24% DV
Phosphorus
132mg · 19% DV
Potassium ⭐
216mg · 6% DV
Whole wheat bread salami sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole wheat bread salami sandwich
To burn the 300 calories in 1 piece (medium) (120 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 bread salami sandwich?
A whole wheat bread salami sandwich layers slices of salami between whole wheat bread, often with vegetables or a spread. It is an easy packed lunch or quick bite, assembled at home or picked up from a café or deli.
The bread has a hearty, slightly nutty taste and a more substantial texture than white bread, while the salami brings a salty, savoury, spiced note. Depending on local habits, it may be served cold or lightly toasted, with salad, soup or a piece of fruit. Whole wheat bread contributes fibre, and the sandwich also provides protein. For a fresher, lighter version, use a modest amount of salami and add tomato, lettuce or cucumber.
How Nutritious Is Whole wheat bread salami 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 Whole wheat bread 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 Whole wheat bread salami sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat bread salami sandwich Good For?
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
Whole wheat bread salami sandwich Fat Profile
SATURATED
3.84g
MONOUNSATURATED
4.56g
POLYUNSATURATED
1.56g
Omega 6:3 ratio 13.2:1
Above the ideal 4:1 (13.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.