Club sandwich on wheat, with cheese
Common food
Photo: Wikipedia
A classic triple-decker sandwich built on toasted wheat bread, layered with sliced turkey or chicken, crispy bacon, fresh lettuce, ripe tomato, and melted cheese. The wheat bread offers a nutty, hearty chew that contrasts with the creamy cheese and savory fillings, creating a satisfying textural balance. With 16.58g of protein per 100g, it provides a substantial protein boost from the combination of meat, cheese, and bread.
Calorie split: 28% protein · 32% carbs · 40% fat
↓ Full nutrition💚 Why it's loved
People love it for its iconic, layered construction that delivers a perfect bite of savory, salty, creamy, and fresh flavors all at once. Its versatility as a customizable meal makes it a staple in diners and home kitchens alike.
⚠️ Watch-outs & how to enjoy it better
The sodium content from bacon, cheese, and bread can be high, and the refined carbs in the bread may cause blood sugar spikes for some. To counteract, opt for low-sodium bacon and cheese, and pair the sandwich with a side salad or non-starchy vegetables to increase fiber and slow digestion.
Key benefits
- High-quality protein from animal and dairy sources
- Provides dietary fiber from whole wheat bread
- Contains calcium from cheese
- Offers B vitamins from wheat and meat
- Satiating combination of protein, fat, and complex carbs
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'club' in club sandwich is widely believed to refer to the private social clubs of the late 19th century, where this hearty, multi-layered sandwich was first served to members.
Full nutrition (USDA data · scales with serving)
| Water | 50.3 g |
| Energy | 239 kcal |
| Protein | 16.6 g |
| Total lipid (fat) | 10.5 g |
| Carbohydrate, by difference | 19.1 g |
| Fiber, total dietary | 2.1 g |
| Total Sugars | 2.6 g |
| Calcium, Ca | 192 mg |
| Iron, Fe | 1.6 mg |
| Magnesium, Mg | 36.0 mg |
| Phosphorus, P | 279 mg |
| Potassium, K | 293 mg |
| Sodium, Na | 798 mg |
| Zinc, Zn | 1.7 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 27.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.29 mg |
| Riboflavin | 0.23 mg |
| Niacin | 5.4 mg |
| Vitamin B-6 | 0.28 mg |
| Folate, total | 31.0 ug |
| Folic acid | 6.0 ug |
| Folate, food | 26.0 ug |
| Folate, DFE | 35.0 ug |
| Choline, total | 37.7 mg |
| Vitamin B-12 | 0.46 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 38.0 ug |
| Retinol | 37.0 ug |
| Carotene, beta | 11.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 28.0 ug |
| Vitamin E (alpha-tocopherol) | 0.35 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.70 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 | 4.1 g |
| SFA 4:0 | 0.08 g |
| SFA 6:0 | 0.06 g |
| SFA 8:0 | 0.04 g |
| SFA 10:0 | 0.10 g |
| SFA 12:0 | 0.12 g |
| SFA 14:0 | 0.42 g |
| SFA 16:0 | 2.2 g |
| SFA 18:0 | 0.97 g |
| Fatty acids, total monounsaturated | 3.2 g |
| MUFA 16:1 | 0.19 g |
| MUFA 18:1 | 3.0 g |
| MUFA 20:1 | 0.05 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.7 g |
| PUFA 18:2 | 1.5 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 | 39.0 mg |
FAQ
Is a club sandwich on wheat healthier than on white bread?
Yes, whole wheat bread generally provides more fiber, B vitamins, and minerals than refined white bread, which can help with satiety and digestive health.
How can I make a club sandwich lower in fat?
Use turkey bacon instead of regular bacon, choose a lower-fat cheese like Swiss or part-skim mozzarella, and go light on any mayonnaise or spreads.
Why is a club sandwich called a 'club' sandwich?
The most accepted origin is that it was a popular menu item at gentlemen's and private social clubs in the United States during the late 1800s and early 1900s.
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 2.39 kcal/g · 28% calories from protein · 2.1 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: 2.72 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.