Fast foods, crispy chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise
Whole food · Fast Foods
Photo: Wikipedia
A classic club sandwich is a triple-decker marvel, stacking crispy chicken, smoky bacon, and fresh tomato between toasted bread with creamy mayonnaise and melted cheese. Each bite delivers a satisfying crunch followed by savory, salty, and tangy flavors, making it a hearty and indulgent comfort food. With about 257 calories and 15.4g of protein per 100g, it offers a substantial energy boost, though it's best enjoyed as an occasional treat.
Calorie split: 24% protein · 35% carbs · 41% fat
↓ Full nutrition💚 Why it's loved
People adore the club sandwich for its perfect balance of textures—crispy, creamy, and fresh—and its nostalgic appeal as a classic diner or pub staple. It's versatile enough for lunch or dinner and often associated with casual social gatherings.
⚠️ Watch-outs & how to enjoy it better
This sandwich can be high in sodium and saturated fat from bacon, cheese, and mayonnaise, which may concern those watching blood pressure or cholesterol. To counteract, opt for whole-grain bread, reduce bacon portions, and pair with a side salad or fruit to add fiber and balance the meal.
Key benefits
- Provides a good source of protein from chicken and bacon for muscle maintenance.
- Contains calcium from cheese, which supports bone health.
- Offers quick energy from carbohydrates in the bread.
- Includes some fiber from lettuce and tomato, aiding digestion.
- Can be a satisfying, complete meal in one serving.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The club sandwich is believed to have originated in the late 19th century at exclusive gentlemen's clubs in New York City, where it was served as a hearty meal for members.
Full nutrition (USDA data · scales with serving)
| Water | 48.0 g |
| Energy | 257 kcal |
| Energy | 1077 kj |
| Protein | 15.4 g |
| Total lipid (fat) | 11.8 g |
| Ash | 2.2 g |
| Carbohydrate, by difference | 22.6 g |
| Fiber, total dietary | 1.2 g |
| Total Sugars | 5.0 g |
| Calcium, Ca | 92.0 mg |
| Iron, Fe | 1.3 mg |
| Magnesium, Mg | 31.0 mg |
| Phosphorus, P | 224 mg |
| Potassium, K | 256 mg |
| Sodium, Na | 605 mg |
| Zinc, Zn | 1.2 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 14.6 ug |
| Vitamin C, total ascorbic acid | 3.8 mg |
| Thiamin | 0.18 mg |
| Riboflavin | 0.17 mg |
| Niacin | 4.7 mg |
| Pantothenic acid | 0.91 mg |
| Vitamin B-6 | 0.28 mg |
| Folate, total | 30.0 ug |
| Folic acid | 6.0 ug |
| Folate, food | 23.0 ug |
| Folate, DFE | 34.0 ug |
| Choline, total | 16.6 mg |
| Vitamin B-12 | 0.46 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 32.0 ug |
| Retinol | 17.0 ug |
| Carotene, beta | 166 ug |
| Carotene, alpha | 9.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 343 iu |
| Lycopene | 237 ug |
| Lutein + zeaxanthin | 72.0 ug |
| Vitamin E (alpha-tocopherol) | 0.50 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 7.0 iu |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 8.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.4 g |
| SFA 4:0 | 0.09 g |
| SFA 6:0 | 0.04 g |
| SFA 8:0 | 0.02 g |
| SFA 10:0 | 0.05 g |
| SFA 12:0 | 0.04 g |
| SFA 14:0 | 0.28 g |
| SFA 16:0 | 1.9 g |
| SFA 18:0 | 0.94 g |
| Fatty acids, total monounsaturated | 4.5 g |
| MUFA 16:1 | 0.21 g |
| MUFA 18:1 | 4.2 g |
| MUFA 20:1 | 0.06 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 3.2 g |
| PUFA 18:2 | 2.9 g |
| PUFA 18:3 | 0.29 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) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 38.0 mg |
Amino acid profile (per 100g)
Estimated from Fast foods, english muffin, with egg, cheese, and sausage — USDA does not publish this profile for Fast foods.
| Tryptophan | 0.16 g |
| Threonine | 0.52 g |
| Isoleucine | 0.54 g |
| Leucine | 0.98 g |
| Lysine | 0.75 g |
| Methionine | 0.29 g |
| Cystine | 0.20 g |
| Phenylalanine | 0.59 g |
| Tyrosine | 0.41 g |
| Valine | 0.65 g |
| Arginine | 0.65 g |
| Histidine | 0.33 g |
| Alanine | 0.60 g |
| Aspartic acid | 1.1 g |
| Glutamic acid | 2.5 g |
| Glycine | 0.54 g |
| Proline | 0.90 g |
| Serine | 0.70 g |
FAQ
Is the club sandwich a healthy meal option?
While it provides protein and some nutrients, it can be high in calories, fat, and sodium. Enjoy it in moderation and consider adding vegetables or a side salad for balance.
Can I make a healthier version at home?
Yes, use whole-grain bread, grilled chicken instead of fried, reduce bacon, and swap mayonnaise for avocado or hummus to cut calories and add healthy fats.
What drinks pair well with a club sandwich?
Classic pairings include iced tea, lemonade, or a light beer. For a non-alcoholic option, sparkling water with lemon complements the flavors.
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 2.57 kcal/g · 24% calories from protein · 1.2 g fiber · 5.0 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: 2.36 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.