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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 December 13, 2021
Education: General Medicine at YSMU
Club sandwich

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.

Macronutrients chart

18% 9% 20% 53% 3%
Protein:
Daily Value: 34%
17.19 g of 50 g
34%
Fats:
Daily Value: 12%
8.05 g of 65 g
12%
Carbs:
Daily Value: 7%
19.87 g of 300 g
7%
Water:
Daily Value: 3%
52.52 g of 2,000 g
3%
Other:
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.

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

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4428382/
  2. 2011 Compendium of Physical Activities
Article author photo Arpi Gasparyan
Education: General Medicine at YSMU
Last updated: December 13, 2021

Important nutritional characteristics for Club sandwich

Club sandwich
Insulin index ⓘ
N/A
Calories
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)
86% Sodium
77% Calcium
73% Vitamin A
72% Vitamin B3
70% Vitamin C
Explanation: The given food contains more Sodium than 86% of foods. Note that this food itself is richer in Sodium than it is in any other nutrient. Similarly, it is relatively rich in Calcium, Vitamin A, Vitamin B3, and Vitamin C.

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

Sodium
630 mg
TOP 14%
Calcium
95 mg
TOP 23%
Magnesium
32 mg
TOP 30%
Phosphorus
215 mg
TOP 32%
Selenium
24.8 µg
TOP 39%
Zinc
1.34 mg
TOP 47%
Iron
1.37 mg
TOP 51%
Potassium
226 mg
TOP 53%
Copper
0.089 mg
TOP 58%
Choline
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%
Folate
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

3.109% 2.949% 1.88%
Saturated Fat: 3.109 g
Monounsaturated Fat: 2.949 g
Polyunsaturated fat: 1.88 g

Fiber content ratio for Club sandwich

4.68% 1.2% 13.99%
Sugar: 4.68 g
Fiber: 1.2 g
Other: 13.99 g

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 Chocolate
Protein 41% 30% 17.19g 6.1 times more than Broccoli Broccoli
Fats 12% 40% 8.05g 4.1 times less than Cheese Cheese
Carbs 7% 35% 19.87g 1.4 times less than Rice Rice
Calories 11% 44% 220kcal 4.7 times more than Orange Orange
Sugar N/A 49% 4.68g 1.9 times less than Coca-Cola Coca-Cola
Fiber 5% 47% 1.2g 2 times less than Orange Orange
Calcium 10% 23% 95mg 1.3 times less than Milk Milk
Iron 17% 51% 1.37mg 1.9 times less than Beef Beef
Magnesium 8% 30% 32mg 4.4 times less than Almond Almond
Phosphorus 31% 32% 215mg 1.2 times more than Chicken meat Chicken meat
Potassium 7% 53% 226mg 1.5 times more than Cucumber Cucumber
Sodium 27% 14% 630mg 1.3 times more than White Bread White Bread
Zinc 12% 47% 1.34mg 4.7 times less than Beef Beef
Copper 10% 58% 0.09mg 1.6 times less than Shiitake Shiitake
Vitamin E 4% 53% 0.61mg 2.4 times less than Kiwifruit Kiwifruit
Vitamin D 1% 60% 0.1µg 22 times less than Egg Egg
Vitamin C 5% 30% 4.4mg 12 times less than Lemon Lemon
Vitamin B1 14% 37% 0.17mg 1.5 times less than Pea Pea
Vitamin B2 14% 49% 0.19mg 1.4 times more than Avocado Avocado
Vitamin B3 35% 28% 5.58mg 1.7 times less than Turkey meat Turkey meat
Vitamin B5 17% 40% 0.83mg 1.4 times less than Sunflower seed Sunflower seed
Vitamin B6 23% 40% 0.3mg 2.5 times more than Oat Oat
Folate 8% 41% 31µg 2 times less than Brussels sprout Brussels sprout
Vitamin B12 20% 50% 0.47µg 1.5 times less than Pork Pork
Vitamin K 7% 51% 8.7µg 11.7 times less than Broccoli Broccoli
Cholesterol 15% 38% 46mg 8.1 times less than Egg Egg
Trans Fat N/A 65% 0.07g 209.7 times less than Margarine Margarine
Saturated Fat 16% 37% 3.11g 1.9 times less than Beef Beef
Monounsaturated Fat N/A 44% 2.95g 3.3 times less than Avocado Avocado
Polyunsaturated fat N/A 33% 1.88g 25.1 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 220
% Daily Value*
12%
Total Fat 8g
14%
Saturated Fat 3g
Trans Fat g
15%
Cholesterol 46mg
27%
Sodium 630mg
7%
Total Carbohydrate 20g
4%
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
ok
 ⓘ 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.
Source
No Trans Fats
limit break
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ 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.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ 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.
Source

Club sandwich nutrition infographic

Club sandwich nutrition infographic
Infographic link

References

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.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/nutrients

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