Club sandwich nutrition: calories, carbs, GI, protein, fiber, fats
Club Sandwich Calories
Calories per 100g
One hundred grams of Club sandwich provides 220 calories. One Club sandwich contains only 8% fats and 20% carbs. Nonetheless, just like other fast foods, they are high-calorie, low-volume.
Macronutrients chart
Calories per serving size
According to USDA, one Club sandwich, made with grilled chicken, weighs 268g and provides 590 calories, whereas one Club sandwich, made with crispy chicken, is only 3 grams heavier but provides 696 calories. The breading and in case the crispy chicken is fried will increase the amount of calories.
Calories per ingredient
The main ingredients that make up the calories of a Club sandwich are bread, bacon, chicken, tomato, cheese, lettuce, and mayonnaise.
Depending on the ingredients, their quantity, and type, the calorie content of a Club sandwich may vary. The table below shows one of the recipes and calories provided from each ingredient.
| Ingredient | Serving | Calories |
| White bread | 3 slices (72g) | 225.3 |
| Bacon | 2 slices (16.2g) | 88.8 |
| Roast chicken | 2 oz (50g) | 119.5 |
| Tomato | 3 small slices (45g) | 8.1 |
| Cheese | 2 slices (56g) | 226 |
| Lettuce | 1 outer leaf (24g) | 3.6 |
| Mayonnaise | 1 tbsp (13.8g) | 93.8 |
Comparison
This section will compare the Club sandwich with some other fast foods.
Looking at the table below, we notice that a hundred gram serving of one Club sandwich has lower calories than McChicken, Burger King, Chick-fil-A, and other sandwiches. However, Club sandwiches’ overall calorie content is higher due to having a larger serving size.
For example, a hundred grams of McChicken and Club sandwiches provide 273 and 220 calories, respectively. Still, one McChicken sandwich weighs 131 grams and provides 358 calories, whereas one Club sandwich weighs 268 grams and has 590 calories.
| Fast food | Calories, per 1 sandwich | Calories, per 100g |
| McChicken sandwich | 358 | 273 |
| Roast beef sandwich | 364 | 244 |
| Submarine sandwich | 417 (6-inch sub) | 213 |
| Chick-fil-A, chicken sandwich | 466 | 249 |
| Wendy’s, chicken fillet sandwich | 492 | 214 |
| Burger King, chicken sandwich | 569 | 286 |
| Griddle cake sandwich | 579 | 291 |
| Club sandwich | 590 | 220 |
Summary table & burning estimates
We have calculated the duration and number of calories a person will burn by performing a certain type of activity, measured by a method called Met or Metabolic Equivalent of a Task (1, 2).
The table below shows the time and type of activity a person should perform to burn 590 calories provided from 1 Club sandwich.
| 60kg person | 80kg person | 100kg person | |
| Walking | 170 min | 127 min | 102 min |
| Running | 54 min | 40 min | 33 min |
| Cycling | 79 min | 59 min | 48 min |
| Aerobics | 81 min | 61 min | 49 min |
References
Important nutritional characteristics for Club sandwich
| Calories ⓘ Calories per 100-gram serving | 220 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 18.67 grams |
| Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 sandwich (268 grams) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | 9.6 (acidic) |
Club sandwich calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 220 | |
| Calories in 1 sandwich | 590 | 268 g |
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin chart - relative view
Fat type information
Fiber content ratio for Club sandwich
All nutrients for Club sandwich per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 220kcal | 11% | 44% |
4.7 times more than Orange
|
| Protein | 17.19g | 41% | 30% |
6.1 times more than Broccoli
|
| Fats | 8.05g | 12% | 40% |
4.1 times less than Cheddar Cheese
|
| Vitamin C | 4.4mg | 5% | 30% |
12 times less than Lemon
|
| Net carbs | 18.67g | N/A | 33% |
2.9 times less than Chocolate
|
| Carbs | 19.87g | 7% | 35% |
1.4 times less than Rice
|
| Cholesterol | 46mg | 15% | 38% |
8.1 times less than Egg
|
| Vitamin D | 0.1µg | 1% | 60% |
22 times less than Egg
|
| Iron | 1.37mg | 17% | 51% |
1.9 times less than Beef broiled
|
| Calcium | 95mg | 10% | 23% |
1.3 times less than Milk
|
| Potassium | 226mg | 7% | 53% |
1.5 times more than Cucumber
|
| Magnesium | 32mg | 8% | 30% |
4.4 times less than Almond
|
| Sugar | 4.68g | N/A | 49% |
1.9 times less than Coca-Cola
|
| Fiber | 1.2g | 5% | 47% |
2 times less than Orange
|
| Copper | 0.09mg | 10% | 58% |
1.6 times less than Shiitake
|
| Zinc | 1.34mg | 12% | 47% |
4.7 times less than Beef broiled
|
| Phosphorus | 215mg | 31% | 32% |
1.2 times more than Chicken meat
|
| Sodium | 630mg | 27% | 14% |
1.3 times more than White Bread
|
| Vitamin A | 359IU | 7% | 27% |
46.5 times less than Carrot
|
| Vitamin A RAE | 35µg | 4% | 38% | |
| Vitamin E | 0.61mg | 4% | 53% |
2.4 times less than Kiwifruit
|
| Selenium | 24.8µg | 45% | 39% | |
| Vitamin B1 | 0.17mg | 14% | 37% |
1.5 times less than Pea raw
|
| Vitamin B2 | 0.19mg | 14% | 49% |
1.4 times more than Avocado
|
| Vitamin B3 | 5.58mg | 35% | 28% |
1.7 times less than Turkey meat
|
| Vitamin B5 | 0.83mg | 17% | 40% |
1.4 times less than Sunflower seed
|
| Vitamin B6 | 0.3mg | 23% | 40% |
2.5 times more than Oat
|
| Vitamin B12 | 0.47µg | 20% | 50% |
1.5 times less than Pork
|
| Vitamin K | 8.7µg | 7% | 51% |
11.7 times less than Broccoli
|
| Folate | 31µg | 8% | 41% |
2 times less than Brussels sprout
|
| Trans Fat | 0.07g | N/A | 65% |
209.7 times less than Margarine
|
| Saturated Fat | 3.11g | 16% | 37% |
1.9 times less than Beef broiled
|
| Monounsaturated Fat | 2.95g | N/A | 44% |
3.3 times less than Avocado
|
| Polyunsaturated fat | 1.88g | N/A | 33% |
25.1 times less than Walnut
|
| Omega-3 - EPA | 0g | N/A | 43% |
172.5 times less than Salmon
|
| Omega-3 - DHA | 0.01g | N/A | 41% |
208.6 times less than Salmon
|
| Omega-3 - DPA | 0g | N/A | 50% |
42.5 times less than Salmon
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Serving Size ______________
Health checks
Club sandwich nutrition infographic
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.