Sandwich: calories, recipe and nutrition facts
One serving of sandwich (1 sandwich, 156 g) has 368 kcal. Per 100 g: 236 kcal.
Sandwich is in the family World dishes. Per 100 g it provides 10.6 g protein, 19.8 g carbohydrates (1.5 g fiber) and 12.5 g fat: about 48% of its calories come from fat.
What sandwich provides most
- High in selenium: 17 µg per 100 g, 31 % of the Daily Value.
- High in vitamin B1 (thiamin): 0.36 mg per 100 g, 30 % of the Daily Value.
- High in protein: 10.6 g per 100 g, 21 % of the Daily Value.
- Source of folate (vitamin B9): 70.7 µg per 100 g, 18 % of the Daily Value.
- Source of vitamin B3 (niacin): 2.6 mg per 100 g, 16 % of the Daily Value.
- Source of vitamin B2 (riboflavin): 0.19 mg per 100 g, 15 % of the Daily Value.
Worth knowing, per 100 g: sodium: 595 mg · saturated fat: 4.2 g.
Sandwich per serving
The serving is 1 sandwich, 156 g (the reference recipe below).
| Nutrient | 100 g | 1 sandwich |
|---|---|---|
| Calories | 236 kcal | 368 kcal |
| Protein | 10.6 g | 16.5 g |
| Carbohydrates | 19.8 g | 30.9 g |
| Fiber | 1.5 g | 2.4 g |
| Sugars | 2.6 g | 4.1 g |
| Fat | 12.5 g | 19.5 g |
| Sodium | 595 mg | 928 mg |
The reference recipe, ingredient by ingredient
| Ingredient | g | kcal |
|---|---|---|
| White sandwich bread (2 slices) | 56 | 149 |
| Ham | 40 | 65 |
| Cheddar cheese | 20 | 81 |
| Lettuce | 10 | 1 |
| Tomato | 20 | 4 |
| Mayonnaise | 10 | 68 |
| Total | 156 | 368 |
We add up each ingredient, already cooked, with USDA SR28 data. The grams come from a typical home recipe: yours may use more or less of each, which changes the total.
For comparison, USDA has a record of the ready-made dish («Fast foods, submarine sandwich, ham on white bread with lettuce and tomato», NDB 21156) with 151 kcal per 100 g; this recipe gives 236.
Sandwich nutrition facts (per 100 g)
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 236 kcal | — |
| Protein | 10.6 g | 21 % |
| Total fat | 12.5 g | 16 % |
| Saturated fat | 4.2 g | 21 % |
| Monounsaturated fat | 3.6 g | — |
| Polyunsaturated fat | 3.8 g | — |
| Cholesterol | 30 mg | 10 % |
| Carbohydrates | 19.8 g | 7 % |
| Dietary fiber | 1.5 g | 5 % |
| Total sugars | 2.6 g | — |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 50.3 µg | 6 % |
| Vitamin C | 3 mg | 3 % |
| Vitamin D | 0.27 µg | 1 % |
| Vitamin E | 0.48 mg | 3 % |
| Vitamin K | 13.4 µg | 11 % |
| B1 · Thiamin | 0.36 mg | 30 % |
| B2 · Riboflavin | 0.19 mg | 15 % |
| B3 · Niacin | 2.6 mg | 16 % |
| B6 | 0.14 mg | 8 % |
| B9 · Folate | 70.7 µg | 18 % |
| B12 | 0.26 µg | 11 % |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 152 mg | 12 % |
| Iron | 1.6 mg | 9 % |
| Magnesium | 19.3 mg | 5 % |
| Phosphorus | 138 mg | 11 % |
| Potassium | 169 mg | 4 % |
| Sodium | 595 mg | 26 % |
| Zinc | 1.1 mg | 10 % |
| Selenium | 17 µg | 31 % |
Fatty acids & more
| Nutrient | Amount | % DV |
|---|---|---|
| Omega-3 · ALA | 0.44 g | — |
| Omega-3 · EPA | 0 g | — |
| Omega-3 · DHA | 0 g | — |
% DV: FDA Daily Values (2020), 2,000-calorie adult diet; «—» where none is set. Not a personal recommendation.
Compared with other dishes
Of 76 dishes on Micela, sandwich ranks 21st for calories per 100 g. See the full table.
| # | Food | kcal / 100 g | Protein |
|---|---|---|---|
| 1 | 🍩 Buñuelos | 462 | 8 g |
| 2 | 🥧 Pecan pie | 412 | 4.9 g |
| 3 | 🍬 Turron | 398 | 3.3 g |
| 4 | 🧆 Falafel | 372 | 13.9 g |
| 5 | 🧀 Quesadilla | 368 | 15.9 g |
| 6 | 🍞 Pan de muerto | 367 | 9.4 g |
| 7 | 🧀 Nachos | 343 | 4.3 g |
| 8 | 🥟 Empanada | 335 | 11.3 g |
| 9 | 🍰 Fruitcake | 324 | 2.9 g |
| 10 | 🍟 French fries | 312 | 3.4 g |
| 11 | 🍌 Tostones | 309 | 1.5 g |
| 12 | 🫕 Fondue | 301 | 17.2 g |
| 13 | 🍖 Roast pork leg | 273 | 26.8 g |
| 14 | 🫔 Enchiladas | 273 | 11.2 g |
| 15 | 🫓 Pupusa | 256 | 11.7 g |
| 16 | 🍕 Pizza | 254 | 10.7 g |
| 17 | 🥩 Breaded steak (milanesa) | 247 | 24.4 g |
| 18 | 🥖 Molletes | 241 | 9.8 g |
| 19 | 🥟 Dumpling | 238 | 13.9 g |
| 20 | 🍌 Fried sweet plantains | 236 | 1.4 g |
| 21 | 🥪 Sandwich | 236 | 10.6 g |
| 22 | 🌭 Hot dog | 235 | 8.1 g |
| 23 | 🍤 Tempura | 232 | 20.7 g |
| 24 | 🫓 Arepa | 219 | 5.5 g |
| 25 | 🍔 Hamburger | 209 | 14.6 g |
| 26 | 🥧 Pumpkin pie | 204 | 4.5 g |
| 27 | 🫔 Chilaquiles | 198 | 4 g |
| 28 | 🍳 Fried egg | 196 | 13.6 g |
| 29 | 🥖 Stuffing | 195 | 2.7 g |
| 30 | 🌯 Burrito | 193 | 10 g |
| 31 | 🫔 Tamale | 190 | 9.5 g |
| 32 | 🦃 Roast turkey | 189 | 28.6 g |
| 33 | 🍚 Mexican rice | 185 | 3.3 g |
| 34 | 🍚 Rice with pigeon peas | 182 | 3.5 g |
| 35 | 🌮 Taco | 180 | 11.3 g |
| 36 | 🍚 Chicken and rice | 174 | 12 g |
| 37 | 🍚 Fried rice | 174 | 4 g |
| 38 | 🍠 Candied sweet potatoes | 164 | 0.89 g |
| 39 | 🥙 Shawarma | 159 | 13.1 g |
| 40 | 🫙 Cranberry sauce | 159 | 0.9 g |
| 41 | 🍣 Sushi | 157 | 8.1 g |
| 42 | 🫘 Refried beans | 156 | 6.9 g |
| 43 | 🍝 Spaghetti bolognese | 153 | 8 g |
| 44 | 🥚 Spanish omelette | 152 | 4.8 g |
| 45 | 🍚 Rice and black beans | 151 | 4.6 g |
| 46 | 🍳 Scrambled eggs | 149 | 10 g |
| 47 | 🍎 Christmas apple salad | 149 | 2 g |
| 48 | 🥘 Paella | 147 | 10.4 g |
| 49 | 🍛 Curry | 146 | 9.1 g |
| 50 | 🍮 Rice pudding | 146 | 3.2 g |
| 51 | 🥔 Potato salad | 143 | 2.7 g |
| 52 | 🍙 Rice ball | 137 | 5.2 g |
| 53 | 🍝 Lasagna | 135 | 7.3 g |
| 54 | 🍱 Bento | 128 | 8.8 g |
| 55 | 🥑 Guacamole | 121 | 1.7 g |
| 56 | 🥣 Oatmeal with milk | 114 | 4.8 g |
| 57 | 🥔 Mashed potatoes | 114 | 1.9 g |
| 58 | 🥡 Chop suey | 114 | 9.8 g |
| 59 | 🥣 Black bean soup | 103 | 5.1 g |
| 60 | 🐟 Basque-style salt cod | 103 | 8.5 g |
| 61 | 🍥 Fish cake | 99 | 15.2 g |
| 62 | 🍲 Stew | 98 | 7.8 g |
| 63 | 🎃 Candied pumpkin | 97 | 0.61 g |
| 64 | ☕ Champurrado | 94 | 1.9 g |
| 65 | 🍫 Mexican hot chocolate | 89 | 3.2 g |
| 66 | 🥛 Eggnog | 88 | 4.5 g |
| 67 | 🍲 Pozole | 82 | 6.3 g |
| 68 | 🥛 Atole | 79 | 2.3 g |
| 69 | 🍲 Tripe soup | 74 | 8.6 g |
| 70 | 🐟 Ceviche | 74 | 9.4 g |
| 71 | 🥤 Banana smoothie | 70 | 2.5 g |
| 72 | 🍢 Oden | 68 | 6.4 g |
| 73 | 🍜 Ramen | 65 | 4.4 g |
| 74 | 🥗 Salad | 59 | 0.92 g |
| 75 | 🍹 Mexican Christmas punch | 51 | 0.38 g |
| 76 | 🥣 Turkey gravy | 51 | 2.6 g |
Where it comes from
England, after the Earl of Sandwich.
Approximate origin, under review.
Frequently asked questions
How many calories are in a sandwich?
A reference serving (1 sandwich, 156 g) has 368 kcal: 236 kcal per 100 g. It depends on how much of each ingredient it has.
What is in a sandwich?
In the reference recipe: white sandwich bread (2 slices) (56 g), ham (40 g), cheddar cheese (20 g), lettuce (10 g), tomato (20 g), mayonnaise (10 g).
How much protein does sandwich have?
10.6 g per 100 g; 16.5 g in 1 sandwich.
How many carbs does sandwich have?
19.8 g of carbohydrates per 100 g, of which 1.5 g is fiber and 2.6 g sugars.
What vitamins and minerals does sandwich have?
The ones it provides most per 100 g, by Daily Value: selenium, 31 %; vitamin B1 (thiamin), 30 %; protein, 21 %; folate (vitamin B9), 18 %.
Where does sandwich come from?
England, after the Earl of Sandwich. This is an approximate origin, under review.
Source
Receta de referencia Micela · ingredientes USDA SR28 · records: Bread, white, commercially prepared (includes soft bread crumbs) (NDB 18069) · Ham, sliced, regular (approximately 11% fat) (NDB 7029) · Cheese, cheddar (NDB 1009) · Lettuce, iceberg (includes crisphead types), raw (NDB 11252) · Tomatoes, red, ripe, raw, year round average (NDB 11529) · Salad dressing, mayonnaise, regular (NDB 4025)
One serving (1 sandwich) is about 18% of a 2,000-calorie diet. Work out how many calories you need · How we calculate these numbers