Club sandwich on wheat
Common food
Photo: Wikipedia
The club sandwich on wheat is a classic double-decker, typically featuring three slices of toasted wheat bread layered with sliced turkey or chicken, crispy bacon, lettuce, tomato, and mayonnaise. It offers a satisfying crunch from the toast and bacon, balanced by the juicy freshness of the vegetables and the savory protein. Per 100g, it provides a solid protein boost (15.98g) with moderate carbs and fat, making it a more balanced choice than many sandwiches.
Calorie split: 29% protein · 39% carbs · 32% fat
↓ Full nutrition💚 Why it's loved
People adore the club sandwich for its perfect textural symphony—crunchy toast, crisp bacon, and fresh veggies against tender meat. Its versatility and iconic status in diners and hotels worldwide make it a reliable, comforting choice for lunch or a light dinner.
⚠️ Watch-outs & how to enjoy it better
The triple-decker structure and generous portions can lead to high calorie and sodium intake, especially with processed meats and salty bacon. Those monitoring blood sugar should be mindful of the refined carbs in white bread versions. Tip: Opt for whole wheat, request less mayo, and pair with a side salad or fruit instead of fries to boost fiber and nutrients.
Key benefits
- Good source of protein for muscle maintenance.
- Whole wheat bread adds dietary fiber (2.4g) and B vitamins.
- Contains lycopene from fresh tomato and vitamins A & K from lettuce.
- Provides a balanced mix of macronutrients for sustained energy.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'club' in its name likely refers to the exclusive gentlemen's clubs of 19th-century New York City, where it was first popularized as a hearty meal for members.
Full nutrition (USDA data · scales with serving)
| Water | 51.8 g |
| Energy | 220 kcal |
| Protein | 16.0 g |
| Total lipid (fat) | 7.7 g |
| Carbohydrate, by difference | 21.4 g |
| Fiber, total dietary | 2.4 g |
| Total Sugars | 2.6 g |
| Calcium, Ca | 79.0 mg |
| Iron, Fe | 1.8 mg |
| Magnesium, Mg | 38.0 mg |
| Phosphorus, P | 231 mg |
| Potassium, K | 315 mg |
| Sodium, Na | 765 mg |
| Zinc, Zn | 1.5 mg |
| Copper, Cu | 0.12 mg |
| Selenium, Se | 28.2 ug |
| Vitamin C, total ascorbic acid | 0.10 mg |
| Thiamin | 0.33 mg |
| Riboflavin | 0.21 mg |
| Niacin | 6.2 mg |
| Vitamin B-6 | 0.31 mg |
| Folate, total | 34.0 ug |
| Folic acid | 7.0 ug |
| Folate, food | 27.0 ug |
| Folate, DFE | 38.0 ug |
| Choline, total | 40.1 mg |
| Vitamin B-12 | 0.29 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 1.0 ug |
| Retinol | 1.0 ug |
| Carotene, beta | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 29.0 ug |
| Vitamin E (alpha-tocopherol) | 0.30 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 2.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.2 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.07 g |
| SFA 16:0 | 1.4 g |
| SFA 18:0 | 0.68 g |
| Fatty acids, total monounsaturated | 2.7 g |
| MUFA 16:1 | 0.14 g |
| MUFA 18:1 | 2.5 g |
| MUFA 20:1 | 0.05 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.8 g |
| PUFA 18:2 | 1.6 g |
| PUFA 18:3 | 0.11 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.04 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 31.0 mg |
FAQ
Is a club sandwich on wheat healthier than white bread?
Yes, whole wheat bread provides more fiber, which aids digestion and helps regulate blood sugar, compared to refined white bread.
How can I reduce the calories in a club sandwich?
Request one slice of bread instead of three, use turkey instead of bacon, go light on mayo, and add extra vegetables like avocado for healthy fats.
What is a common allergen in a club sandwich?
Wheat (gluten) is a primary allergen. It may also contain dairy in the mayonnaise or cheese, and soy in processed meats or bread.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.20 kcal/g · 29% calories from protein · 2.4 g fiber · 2.6 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.43 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.