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Whole-Wheat Siciliano Sandwich Calories
Protein-containing deli meat and cheese sandwich on whole-wheat bread
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Whole-Wheat Siciliano Sandwich (220 g) has 539 calories. That works out to 245 calories per 100 g. It contains 59 g of carbs, 27.5 g of protein, 22.2 g of fat and 9 g of fiber. Its 52.8 µg of Selenium covers 96% of the Daily Value. Its glycemic index is 51 (medium), so it raises blood sugar at a moderate pace.
Whole-Wheat Siciliano Sandwich Nutrition Facts
Selected: 1 serving (medium) · 220 g
539
KCAL / 220G
Carbs
59g
· 21% DV
Protein
27.5g
· 55% DV
Fat
22.2g
· 28% DV
Fiber
9g
· 32% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 43% · Protein 20% · Fat 37%
Whole-Wheat Siciliano Sandwich nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 539 kcal | |
| Total fat | 22.2 g | 28% |
| Saturated fat | 7.81 g | 39% |
| Trans fat | 0.18 g | |
| Sodium | 1364 mg | 59% |
| Total carbohydrate | 59 g | 21% |
| Fiber | 9 g | 32% |
| Protein | 27.5 g | 55% |
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 Siciliano Sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 539 kcal |
| 1 ounce (thin) | 28.4 g | 69 kcal |
| 100 g | 100 g | 245 kcal |
| 1 piece (half) | 120 g | 294 kcal |
| 1 serving (small) | 160 g | 392 kcal |
| 1 piece (whole) | 220 g | 539 kcal |
| 1 serving (large) | 300 g | 735 kcal |
| 2 piece (double) | 440 g | 1078 kcal |
Calculated from 245 calories per 100 g.
Frequently Asked Questions About Whole-Wheat Siciliano Sandwich
What is in a Whole-Wheat Siciliano Sandwich?
A Whole-Wheat Siciliano Sandwich is made with whole-wheat bread, deli meat, and cheese. The particular meat, cheese, and any added vegetables or condiments can vary by recipe or seller, so the name does not guarantee one fixed filling.
How do you make a Whole-Wheat Siciliano Sandwich?
To make a Whole-Wheat Siciliano Sandwich, layer deli meat and cheese inside whole-wheat bread, adding vegetables or condiments if desired. Serve it cold, or heat it until the cheese melts and the bread is lightly toasted.
Is a Whole-Wheat Siciliano Sandwich a traditional Sicilian sandwich?
Not necessarily. The name Whole-Wheat Siciliano Sandwich does not identify one universally established Sicilian recipe; “Siciliano” may be a shop or menu name. Its defining features here are whole-wheat bread with deli meat and cheese.
Which meat and cheese go in a Whole-Wheat Siciliano Sandwich?
A Whole-Wheat Siciliano Sandwich contains deli meat and cheese, but there is no single meat-and-cheese pairing guaranteed by the name. Check the menu or ingredient list, or choose the combination you prefer when making one at home.
How can you make a Whole-Wheat Siciliano Sandwich lighter at home?
For a lighter Whole-Wheat Siciliano Sandwich, use a modest amount of cheese and sauce and add more fresh vegetables, such as tomato, lettuce, or peppers. Choosing lower-sodium deli meat can also help reduce the sandwich’s salt.
What goes well with a Whole-Wheat Siciliano Sandwich?
A Whole-Wheat Siciliano Sandwich pairs well with a green salad or crunchy raw vegetables. Soup also makes a suitable side for a fuller meal; since the sandwich already has meat and cheese, a simple accompaniment balances the plate.
Can you keep a Whole-Wheat Siciliano Sandwich for the next day?
Yes, refrigerate a Whole-Wheat Siciliano Sandwich in a closed container, though moisture from vegetables or condiments can soften the bread. For better texture, keep wet ingredients separate and assemble the sandwich shortly before eating.
Can you freeze a Whole-Wheat Siciliano Sandwich?
You can freeze a Whole-Wheat Siciliano Sandwich, but thawing may make the bread soggy and fresh vegetables limp. For better results, freeze the bread with the meat and cheese, then add fresh vegetables after thawing.
Can you toast a Whole-Wheat Siciliano Sandwich?
Yes, a Whole-Wheat Siciliano Sandwich can be toasted until the bread is crisp and the cheese melts. If it contains lettuce or other delicate fresh vegetables, add them after heating so they stay fresh and crunchy.
Can you make a Whole-Wheat Siciliano Sandwich ahead for lunch?
Yes, you can prepare a Whole-Wheat Siciliano Sandwich ahead for lunch, but keep it refrigerated until you leave and use an insulated lunch bag if it will be out for a while. Pack juicy vegetables or sauce separately to prevent soggy bread.
Whole-Wheat Siciliano Sandwich Vitamins & Minerals
Vitamins
B12
1.58µg · 66% DV
B3
8.58mg · 54% DV
B1
0.57mg · 48% DV
Biotin
11.22µg · 37% DV
Minerals
Selenium
53µg · 96% DV
Manganese
1.72mg · 75% DV
Phosphorus
506mg · 72% DV
Sodium
1364mg · 59% DV
Potassium ⭐
539mg · 16% DV
Whole-Wheat Siciliano Sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole-Wheat Siciliano Sandwich
To burn the 539 calories in 1 serving (medium) (220 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 Siciliano Sandwich?
The Whole-Wheat Siciliano Sandwich layers deli meat and cheese in whole-wheat bread. “Siciliano” suggests a Sicilian-inspired style, though the specific meat and cheese are not identified here, so the name alone does not establish a traditional Sicilian recipe.
The bread brings a hearty, slightly grainy bite, balanced by the savoury meat and creamy cheese. It works as a straightforward lunch, whether packed for work or served with a simple salad; a piece of fruit alongside makes an easy, balanced meal without adding much preparation.
It provides protein as well as fibre from the whole-wheat bread. For a lighter version, add fresh vegetables and go easy on rich spreads.
How Nutritious Is Whole-Wheat Siciliano 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 Siciliano 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 Siciliano Sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Whole-Wheat Siciliano 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 Siciliano Sandwich Fat Profile
SATURATED
7.81g
MONOUNSATURATED
8.69g
POLYUNSATURATED
3.74g
Omega 6:3 ratio 15.5:1
Above the ideal 4:1 (15.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.