Sandwich nutrition facts

Sandwich nutrition facts DEFAULT

Sandwich spread

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Nutrition Facts
Portion Size245 g
Amount Per Portion953
% Daily Value *
Total Fat 83g106 %
   Saturated Fat 12g60 %
Cholesterol 186mg62 %
Sodium 2450mg107 %
Total Carbohydrate 55g20 %
   Dietary Fiber 1g4 %
   Sugar 37g
Protein 2.2g4 %
Vitamin D 0.24mcg1 %
Calcium 34.30mg3 %
Iron 0.49mg3 %
Potassium 86mg2 %
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2,000 calories a day is used for general nutrition advice.
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Sandwich spread, calories by source

Sandwich spread, percentiles

Badges: low carb, high sugar

Sandwich spread nutrition facts and analysis per serving

Vitamin A, RAE53.90 mcg6 %
  Carotene, alpha2.45 mcg
  Carotene, beta230.30 mcg
  Cryptoxanthin, beta66.15 mcg
  Lutein + zeaxanthin213.15 mcg
  Lycopene0.00 mcg
  Retinol31.85 mcg
Thiamin[Vitamin B1]0.025 mg2 %
Riboflavin[Vitamin B2]0.049 mg4 %
Niacin[Vitamin B3]0.025 mg0 %
Vitamin B60.049 mg4 %
Vitamin B12[Cobalamin]0.51 mcg21 %
  Vitamin B12, added 0.00 mcg
Folate, DFE[Vitamin B9]14.70 mcg4 %
  Folate, food 14.70 mcg
  Folic acid 0.00 mcg
Vitamin C[Ascorbic acid]0.0 mg0 %
Vitamin D0.24 mcg1 %
Vitamin E (alpha-tocopherol)9.80 mg44 %
  Vitamin E, added 0.00 mg
  Tocopherol, alpha 9.80 mg
Vitamin K60.5 mcg50 %
Choline35.8 mg

Calcium, Ca34.30 mg3 %
Copper, Cu0.025 mg3 %
Iron, Fe0.49 mg3 %
Magnesium, Mg4.90 mg1 %
Phosphorus, P63.70 mg9 %
Potassium, K85.75 mg2 %
Selenium, Se3.9 mcg7 %
Sodium, Na2450.00 mg107 %
Zinc, Zn1.98 mg18 %

Proteins and Aminoacids
Protein2.21 g4 %

Carbohydrate54.88 g20 %
  Fiber1.0 g4 %
  Sugars37.19 g
  Net carbs53.88 g

Cholesterol186.20 mg62 %

Sandwich spread contains 953 calories per 245 g serving. One serving contains 83 g of fat, 2.2 g of protein and 55 g of carbohydrate. The latter is 37 g sugar and 1 g of dietary fiber, the rest is complex carbohydrate. Sandwich spread contains 12 g of saturated fat and 186 mg of cholesterol per serving. 245 g of Sandwich spread contains IU vitamin A, 0.0 mg of vitamin C and 0.24 mcg of vitamin D as well as 0.49 mg of iron, 34.30 mg of calcium and 86 mg of potassium. Sandwich spread belong to 'Mayonnaise' food category.

White Sandwich Bread

White Sandwich BreadShare this recipe by emailSara Lee®

Sara Lee® White, a bread that combines great taste and a smooth texture. Enjoy it toasted with butter or as a perfect sandwich the whole family will love.

Always check product packaging for latest product information.

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Nutrition Facts

Serving size
1 slice (28g)
Servings per container
Amount Per Serving1 slice2 slices
Caloriesno value70150
Calories from Fatno valueno valueno value
MacronutrientAmount% Daily Value 1 Slice*% Daily Value* 2 Slices
Total Fat1g1%3%
Saturated Fat0g0%0%
Trans Fat0gno valueno value
Polyunsaturated Fat0gno valueno value
Monounsaturated Fat0gno valueno value
Total Carbohydrate14g5%10%
Dietary Fiber0g0%3%
Sugars1gno valueno value
Protein2gno valueno value
Vitamin Ano value6%10%
Calciumno value10%25%
Ironno value8%15%
Vitamin Dno value6%10%
Vitamin Eno value8%15%
Thiaminno value10%20%
Riboflavinno value6%15%
Niacinno value8%15%
Folic Acidno value25mcg50mcg
Total Fatless than65g80g
Saturated Fatless than20g25g
Cholesterolless than300mg300mg
Sodiumless than2,400mg2,400mg
Potassium3,500mg3,500mgno value
Total Carbohydrate300g375gno value
Dietary Fiber25g30gno value



UPC 7294560153 (24 oz.)

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Sandwich Nutrition Facts and Health Benefits

Do you pack yourself a sandwich for lunch every day? Bringing a homemade lunch to work with you is one of the easiest ways to lose weight when you're on the job. But toppings like mayonnaise, creamy dressings, and cheese can change the nutrition and the calories, fat, and sodium in a sandwich.

A healthy sandwich can easily exceed your calories if you are not careful. It's easy to cut calories from your sandwich if you are armed with smart nutrition information and a few savvy tips.

Nutrition Facts

The following nutrition information is provided by the USDA for one sandwich (155g) with ham, cheese, and spread (mayonnaise).

  • Calories: 361
  • Fat: 16.7
  • Sodium: 1320mg
  • Carbohydrates: 32.5g
  • Fiber: 2.3g
  • Sugars: 5.13g
  • Protein: 19.3g

A typical sandwich you make at home includes bread (for one large, thick slice of whole wheat, toasted (39 grams), add 119 calories), one or two of your favorite condiments, and lunch meat. You may even add a few veggies for crunch and flavor. If you make that sandwich at home you can control the ingredients, cut calories, and boost nutrition. 

But what if you pick one up at the market? It's harder to control sandwich calories when you buy them pre-made. The nutritional value and calorie counts can vary significantly.

The Healthiest and Unhealthiest Condiments for Topping Your Sandwich

Typical Sandwich Calories 

  • Turkey sandwich calories can range from 160 to nearly 500 calories depending on the amount of meat you add and the condiment choices. 
  • Peanut butter and jelly sandwich calories range from about 350 to 500 depending on how much peanut butter you use. A single serving of peanut butter is just two tablespoons. (Hint: you can make a healthier peanut butter and jelly sandwich).
  • Peanut butter sandwich calories are more reasonable as long as you control the amount of peanut butter you use. A PB sandwich on white bread usually ranges from 200-300 calories.
  • Nutella sandwich calories are similar to peanut butter sandwich calories, ranging from about 300 to 500. A single serving of Nutella is about two tablespoons and it provides 200 calories.
  • Ham sandwich calories are generally (more) diet-friendly when you omit the cheese. You can make one for under 200 calories, but if you add butter—as many people do—and enjoy it on a french baguette your sandwich will top 400 calories or more.
  • Subway sandwich calories vary significantly from 230 to nearly 1000 calories. It's smart to compare Subway nutrition facts to find the healthiest choice if you like to eat there.
  • Egg salad sandwich calories are sky-high due to the fact that the filling is full of fat. Egg salad alone can add 350 calories. Add bread and you might have a sandwich that tops 500 calories.
  • Chicken salad sandwich calories are comparable to egg salad calories, ranging from about 400 to 600 calories, or more.
  • Egg and cheese sandwich calories usually range from about 250-over 400 calories. These popular breakfast sandwiches often come on a croissant or a biscuit and that can drive the calories higher. You can find a healthier breakfast sandwich by checking ingredients and calorie counts online before you dine in.

So how do you keep your sandwich from derailing your diet? Use this guide to cut calories from your sandwich.

How to Cut Sandwich Calories

With just a few tweaks and healthy swaps, you can create a nutritious and healthy sandwich that is lower in calories but still full of flavor and lasting satisfaction.

Choose Low-Calorie Sandwich Bread 

Delicious, thick, crusty bread, bagels, baguettes, croissants, and hearty rolls can be full of fat and calories. These choices might also boost your starchy carb intake for the day. Instead, choose a whole grain bread or bread alternative that has additional nutrient benefits such as healthy fats or fiber. If you are eating a heartier bread, consider making an open-faced sandwich and keeping your portion to one slice.

(All calorie values following are confirmed from the US Department of Agriculture FoodData Central database or the MyFitnessPal app.)

  • Arnold Bakery Light - 100% Whole Wheat Bread: 60 calories per slice
  • Nature's Own Wheat Bread: 110 calories for two slices
  • Pepperidge Farm Light Style Bread: 45 calories per slice
  • Joseph's Flax, Oat Bran, and Whole Wheat Flour Pita Bread: 60 calories per pita
  • La Tortilla Factory Low Carb, High Fiber Tortillas: 50 calories per tortilla

If you prefer a more natural approach, try making a sandwich with no bread at all. Wrap your healthy sandwich filling in bibb lettuce or make a sandwich using a peeled and seeded cucumber as the shell. And there are other options such as cauliflower wraps, brown rice wraps, homemade chickpea wraps, sweet potato, or flax wraps.

Choose Leaner Sandwich Fillings

Once you've chosen your healthy bread, you'll build your sandwich around a meat or meat-free filling. Get creative and combine different choices to find new flavors.

However, be wary of meat or fish spreads that sound healthy. Many brands of salmon spread, for example, contain protein and healthy nutrients, but the fish is often combined with cream cheese so the spread is very high in calories.

Calorie counts of popular sandwich fillings vary. Keep in mind that you should aim to limit the consumption of deli meat as it has been linked to certain cancers.

  • Thinly sliced deli ham (from Tops): 60 calories per serving
  • Thinly sliced deli turkey (from Tops): 60 calories per serving
  • Thinly sliced deli roast beef (from Great Value): 30 calories per serving (three slices)
  • Thinly sliced deli-style rotisserie chicken breast (from Tops): 60 calories per two-ounce serving
  • Grilled eggplant, three slices: 30 calories (grilled without oil)
  • Grilled portobello mushroom, one cup (homemade): 42 calories (grilled without oil)

If you are watching your sodium intake, look for healthier low-sodium lunch meats at your local market.

Sodium in Lunch Meats: Brands With Less Salt

Load Up on Nutrient-Rich Veggie Toppings

Pack your sandwich with as many naturally fat-free and low-fat toppings (such as vegetables) as possible. Make yourself a goal to have at least 2 vegetable servings per sandwich. These nutrient-rich veggies add spice, flavor, and crunch to your sandwich so it tastes more filling and decadent.

  • Banana peppers
  • Green peppers sliced thin
  • Cucumber
  • Tomato
  • Jalapeno peppers sliced thin
  • Shredded cabbage
  • Plain or grilled onions
  • Sun-dried tomatoes
  • Basil leaves
  • Alfalfa or bean sprouts
  • Iceberg lettuce, spinach, bibb lettuce, or greens of your choice

Choose Low-Calorie Condiments 

The spread that you choose for your sandwich takes up the least space in your low-calorie sandwich but can provide the most fat. If you add plenty of toppings from the list above then you may not want to add any spread at all. 

  • Yellow mustard (1 tsp. Wegman's): 0 calories
  • Dijon mustard: 5 calories
  • Ketchup (1 tablespoon, Simply Heinz): 15 calories
  • Relish (Vlasic Squeezable Homestyle): 15 calories 
  • Avocado or guacamole (Wholy Guacamole, 2 tablespoons): 50 calories
  • Barbecue sauce (Dinosaur, 2 tablespoons): 25 calories
  • Olive tapenade (Trader Joe's): 40 calories 
  • Avocado (1 medium): 1600 calories 
  • Jelly (apple, 1 tablespoon): 50 calories 
  • Salad dressing (Wishbone, 2 tablespoons): 90 calories 
  • Pesto (25 g): 80 calories
  • Tahini (Sabra, 1 colher): 90 calories
  • Aioli (chimichuri aioli, 1 tablespoon): 60 calories
  • Butter (Land O'Lakes, 1 tablespoon): 100 calories 
  • Olive oil (organic, 1 tablespoon): 120 calories 

Highest Calorie Choices

So what are the worst sandwich choices for your diet? Usually, the sandwiches you buy in convenience stores or order at restaurants are highest in fat and calories. Deli sandwiches can also derail your diet. A 10-inch classic Philly Cheesesteak from Wawa, for example, provides about 790 calories and 29 grams of fat.

Most of the time, restaurant, and deli sandwiches are oversized and include the condiments that are highest in fat and calories.

If you order a sandwich when you're on the go, cut it in half. Share one half of the sandwich with a friend or wrap it up and take it home for a later meal. 

A Word From Verywell

When you're first getting started, cutting sandwich calories might seem complicated and unfamiliar. But once you get the hang of it, crafting a delicious lunchtime meal is fun.

Fill your refrigerator with as many healthy choices as possible. Then get creative and see what you come up with. The time you invest in packing a healthy lunch can make your workday more satisfying and your long-term health goals a reality. 

Thanks for your feedback!

Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

  1. US Department of Agriculture, Agricultural Research Service. FoodData Central. Ham and cheese sandwich, with lettuce and spread. FDC ID: 338652. Food Code: 27520320. FDC Published: 4/1/2019. Washington, DC: US Department of Agriculture, Agricultural Research Service 2020

  2. US Department of Agriculutre, Agricultural Research Service. FoodData Central. Bread, whole wheat, toasted. FDC ID: 339613. Food Code:51300120. FDC Published: 4/1/2019. Washington, DC: US Department of Agriculture, Agricultural Research Service 2020

  3. Zhao Z, Feng Q, Yin Z, et al. Red and processed meat consumption and colorectal cancer risk: a systematic review and meta-analysis. Oncotarget. 2017;8(47):83306-83314. Published 2017 Sep 6. doi:10.18632/oncotarget.20667


Peanut Butter Sandwich Nutrition Facts & Calories

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18:2 t not further defined
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Retinol Activity Equivalent

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Nutrition facts sandwich

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Health Benefits and Nutrition Facts Of Sandwich Thins - Vitamins,Iron, Calcium, Sodium and More.

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