Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe

Club sandwich nutrition, glycemic index, calories, net carbs & more

Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise
*all the values are displayed for the amount of 100 grams
Article author photo Arpi Gasparyan by Arpi Gasparyan | Last updated on September 11, 2023
Medically reviewed by Jack Yacoubian Article author photo Jack  Yacoubian
Club sandwich

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

17% 9% 19% 51% 3%
Daily Value: 34%
17.19 g of 50 g
Daily Value: 12%
8.05 g of 65 g
Daily Value: 7%
19.87 g of 300 g
Daily Value: 3%
52.52 g of 2,000 g
2.37 g

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.

White bread3 slices (72g)225.3
Bacon2 slices (16.2g)88.8
Roast chicken2 oz (50g)119.5
Tomato3 small slices (45g)8.1
Cheese2 slices (56g)226
Lettuce1 outer leaf (24g)3.6
Mayonnaise1 tbsp (13.8g)93.8


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 foodCalories, per 1 sandwichCalories, per 100g
McChicken sandwich358273
Roast beef sandwich364244
Submarine sandwich417 (6-inch sub)213
Chick-fil-A, chicken sandwich466249
Wendy’s, chicken fillet sandwich492214
Burger King, chicken sandwich569286
Griddle cake sandwich579291
Club sandwich590220

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 person80kg person100kg person
Walking170 min127 min102 min
Running54 min40 min33 min
Cycling79 min59 min48 min
Aerobics81 min61 min49 min


  2. 2011 Compendium of Physical Activities
Article author photo Arpi Gasparyan
Education: General Medicine at YSMU
Last updated: September 11, 2023
Medically reviewed by Jack Yacoubian

Important nutritional characteristics for Club sandwich

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)
TOP 14% Sodium ⓘHigher in Sodium content than 86% of foods
TOP 23% Calcium ⓘHigher in Calcium content than 77% of foods
TOP 27% Vitamin A ⓘHigher in Vitamin A content than 73% of foods
TOP 28% Vitamin B3 ⓘHigher in Vitamin B3 content than 72% of foods
TOP 30% Vitamin C ⓘHigher in Vitamin C content than 70% of foods

Club sandwich calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 220
Calories in 1 sandwich 590 268 g

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 29% 52% 23% 93% 20% 83% 37% 30% 0% 136% 27%
Calcium: 95 mg of 1,000 mg 10%
Iron: 1.37 mg of 8 mg 17%
Magnesium: 32 mg of 420 mg 8%
Phosphorus: 215 mg of 700 mg 31%
Potassium: 226 mg of 3,400 mg 7%
Sodium: 630 mg of 2,300 mg 27%
Zinc: 1.34 mg of 11 mg 12%
Copper: 0.089 mg of 1 mg 10%
Manganese: 0 mg of 2 mg 0%
Selenium: 24.8 µg of 55 µg 45%
Choline: 47.8 mg of 550 mg 9%

Mineral chart - relative view

630 mg
TOP 14%
95 mg
TOP 23%
32 mg
TOP 30%
215 mg
TOP 32%
24.8 µg
TOP 39%
1.34 mg
TOP 47%
1.37 mg
TOP 51%
226 mg
TOP 53%
0.089 mg
TOP 58%
47.8 mg
TOP 66%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 13% 3% 15% 43% 43% 105% 50% 69% 24% 59% 22%
Vitamin A: 359 IU of 5,000 IU 7%
Vitamin E : 0.61 mg of 15 mg 4%
Vitamin D: 0.1 µg of 10 µg 1%
Vitamin C: 4.4 mg of 90 mg 5%
Vitamin B1: 0.172 mg of 1 mg 14%
Vitamin B2: 0.186 mg of 1 mg 14%
Vitamin B3: 5.575 mg of 16 mg 35%
Vitamin B5: 0.826 mg of 5 mg 17%
Vitamin B6: 0.296 mg of 1 mg 23%
Folate: 31 µg of 400 µg 8%
Vitamin B12: 0.47 µg of 2 µg 20%
Vitamin K: 8.7 µg of 120 µg 7%

Vitamin chart - relative view

Vitamin A
359 IU
TOP 27%
Vitamin B3
5.575 mg
TOP 28%
Vitamin C
4.4 mg
TOP 30%
Vitamin B1
0.172 mg
TOP 37%
Vitamin B5
0.826 mg
TOP 40%
Vitamin B6
0.296 mg
TOP 40%
31 µg
TOP 41%
Vitamin B2
0.186 mg
TOP 49%
Vitamin B12
0.47 µg
TOP 50%
Vitamin K
8.7 µg
TOP 51%
Vitamin E
0.61 mg
TOP 53%
Vitamin D
0.1 µg
TOP 60%

Fat type information

39% 37% 24%
Saturated Fat: 3.109 g
Monounsaturated Fat: 2.949 g
Polyunsaturated fat: 1.88 g

Fiber content ratio for Club sandwich

24% 6% 70%
Sugar: 4.68 g
Fiber: 1.2 g
Other: 13.99 g

All nutrients for Club sandwich per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 220kcal 11% 44% 4.7 times more than OrangeOrange
Protein 17.19g 41% 30% 6.1 times more than BroccoliBroccoli
Fats 8.05g 12% 40% 4.1 times less than Cheddar CheeseCheddar Cheese
Vitamin C 4.4mg 5% 30% 12 times less than LemonLemon
Net carbs 18.67g N/A 33% 2.9 times less than ChocolateChocolate
Carbs 19.87g 7% 35% 1.4 times less than RiceRice
Cholesterol 46mg 15% 38% 8.1 times less than EggEgg
Vitamin D 0.1µg 1% 60% 22 times less than EggEgg
Iron 1.37mg 17% 51% 1.9 times less than BeefBeef
Calcium 95mg 10% 23% 1.3 times less than MilkMilk
Potassium 226mg 7% 53% 1.5 times more than CucumberCucumber
Magnesium 32mg 8% 30% 4.4 times less than AlmondAlmond
Sugar 4.68g N/A 49% 1.9 times less than Coca-ColaCoca-Cola
Fiber 1.2g 5% 47% 2 times less than OrangeOrange
Copper 0.09mg 10% 58% 1.6 times less than ShiitakeShiitake
Zinc 1.34mg 12% 47% 4.7 times less than BeefBeef
Phosphorus 215mg 31% 32% 1.2 times more than Chicken meatChicken meat
Sodium 630mg 27% 14% 1.3 times more than White BreadWhite Bread
Vitamin A 359IU 7% 27% 46.5 times less than CarrotCarrot
Vitamin A RAE 35µg 4% 38%
Vitamin E 0.61mg 4% 53% 2.4 times less than KiwifruitKiwifruit
Selenium 24.8µg 45% 39%
Vitamin B1 0.17mg 14% 37% 1.5 times less than Pea rawPea raw
Vitamin B2 0.19mg 14% 49% 1.4 times more than AvocadoAvocado
Vitamin B3 5.58mg 35% 28% 1.7 times less than Turkey meatTurkey meat
Vitamin B5 0.83mg 17% 40% 1.4 times less than Sunflower seedSunflower seed
Vitamin B6 0.3mg 23% 40% 2.5 times more than OatOat
Vitamin B12 0.47µg 20% 50% 1.5 times less than PorkPork
Vitamin K 8.7µg 7% 51% 11.7 times less than BroccoliBroccoli
Trans Fat 0.07g N/A 65% 209.7 times less than MargarineMargarine
Folate 31µg 8% 41% 2 times less than Brussels sproutBrussels sprout
Saturated Fat 3.11g 16% 37% 1.9 times less than BeefBeef
Monounsaturated Fat 2.95g N/A 44% 3.3 times less than AvocadoAvocado
Polyunsaturated fat 1.88g N/A 33% 25.1 times less than WalnutWalnut
Omega-3 - EPA 0g N/A 43% 172.5 times less than SalmonSalmon
Omega-3 - DHA 0.01g N/A 41% 208.6 times less than SalmonSalmon
Omega-3 - DPA 0g N/A 50% 42.5 times less than SalmonSalmon

Check out similar food or compare with current


Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 220
% Daily Value*
Total Fat 8g
Saturated Fat 3g
Trans Fat g
Cholesterol 46mg
Sodium 630mg
Total Carbohydrate 20g
Dietary Fiber 1g
Total Sugars g
Includes ? g Added Sugars
Protein 17g
Vitamin D 5mcg 1%

Calcium 95mg 10%

Iron 1mg 13%

Potassium 226mg 7%

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
No Trans Fats
limit break
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Low in Saturated Fats
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Low in Sodium
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Low in Sugars
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.

Club sandwich nutrition infographic

Club sandwich nutrition infographic
Infographic link


The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.


Data provided by should be considered and used as information only. Please consult your physician before beginning any diet.