Club sandwich nutrition, glycemic index, calories, net carbs & more
Club Sandwich Calories
Calories per 100g
One hundred grams of Club sandwich provides 220 calories. Interestingly, one Club sandwich contains only 8% fats and 20% carbs. Nonetheless, just like other fast foods, it is a high-calorie food.
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.
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 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|
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|
|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|
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|
Important nutritional characteristics for Club sandwich
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||DV%||In TOP % of foods||Value||Comparison|
|Net carbs||N/A||33%||18.67g||2.9 times less than Chocolate|
|Protein||41%||30%||17.19g||6.1 times more than Broccoli|
|Fats||12%||40%||8.05g||4.1 times less than Cheese|
|Carbs||7%||35%||19.87g||1.4 times less than Rice|
|Calories||11%||44%||220kcal||4.7 times more than Orange|
|Sugar||N/A||49%||4.68g||1.9 times less than Coca-Cola|
|Fiber||5%||47%||1.2g||2 times less than Orange|
|Calcium||10%||23%||95mg||1.3 times less than Milk|
|Iron||17%||51%||1.37mg||1.9 times less than Beef|
|Magnesium||8%||30%||32mg||4.4 times less than Almond|
|Phosphorus||31%||32%||215mg||1.2 times more than Chicken meat|
|Potassium||7%||53%||226mg||1.5 times more than Cucumber|
|Sodium||27%||14%||630mg||1.3 times more than White Bread|
|Zinc||12%||47%||1.34mg||4.7 times less than Beef|
|Copper||10%||58%||0.09mg||1.6 times less than Shiitake|
|Vitamin E||4%||53%||0.61mg||2.4 times less than Kiwifruit|
|Vitamin D||1%||60%||0.1µg||22 times less than Egg|
|Vitamin C||5%||30%||4.4mg||12 times less than Lemon|
|Vitamin B1||14%||37%||0.17mg||1.5 times less than Pea|
|Vitamin B2||14%||49%||0.19mg||1.4 times more than Avocado|
|Vitamin B3||35%||28%||5.58mg||1.7 times less than Turkey meat|
|Vitamin B5||17%||40%||0.83mg||1.4 times less than Sunflower seed|
|Vitamin B6||23%||40%||0.3mg||2.5 times more than Oat|
|Folate||8%||41%||31µg||2 times less than Brussels sprout|
|Vitamin B12||20%||50%||0.47µg||1.5 times less than Pork|
|Vitamin K||7%||51%||8.7µg||11.7 times less than Broccoli|
|Cholesterol||15%||38%||46mg||8.1 times less than Egg|
|Trans Fat||N/A||65%||0.07g||209.7 times less than Margarine|
|Saturated Fat||16%||37%||3.11g||1.9 times less than Beef|
|Monounsaturated Fat||N/A||44%||2.95g||3.3 times less than Avocado|
|Polyunsaturated fat||N/A||33%||1.88g||25.1 times less than Walnut|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Serving Size ______________
Club sandwich nutrition infographic
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.