Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise
Whole food · Fast Foods
Photo: Wikipedia
A classic American club sandwich, this stacked creation layers grilled chicken, crispy bacon, fresh tomato, lettuce, and cheese between slices of toasted bread, all held together with a creamy spread. Each bite offers a satisfying crunch from the toast and bacon, followed by the juicy tenderness of the chicken and the cool freshness of the vegetables. Nutritionally, it delivers a solid protein punch from the chicken and bacon, making it a more substantial option than many standard sandwiches.
Calorie split: 31% protein · 36% carbs · 33% fat
↓ Full nutrition💚 Why it's loved
People adore the club sandwich for its perfect harmony of textures and flavors—the savory, smoky bacon complements the mild chicken, while the fresh vegetables and creamy dressing tie it all together. It's a beloved staple of diners and pubs, representing a comforting, reliable meal that feels both indulgent and familiar.
⚠️ Watch-outs & how to enjoy it better
The combination of processed bacon, mayonnaise, and white bread can make this sandwich high in sodium and saturated fat, which may be a concern for heart health. Those watching their blood sugar should be mindful of the refined carbs from the bread. To counteract this, opt for whole-grain bread to increase fiber, ask for light mayonnaise or use avocado as a spread, and pair the sandwich with a side salad instead of fries.
Key benefits
- High in protein from grilled chicken and bacon for muscle maintenance
- Provides a balanced mix of protein, carbs, and fats for sustained energy
- Contains fresh vegetables like lettuce and tomato for added vitamins
- A convenient and portable meal option
- Can be customized with different cheeses or bread types
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'club' in club sandwich is widely believed to stand for 'clubhouse,' as the sandwich is said to have originated in the private gambling clubs or gentlemen's clubs of the late 19th century, possibly the Saratoga Club House in New York.
Full nutrition (USDA data · scales with serving)
| Water | 52.5 g |
| Energy | 220 kcal |
| Energy | 922 kj |
| Protein | 17.2 g |
| Total lipid (fat) | 8.1 g |
| Ash | 2.4 g |
| Carbohydrate, by difference | 19.9 g |
| Fiber, total dietary | 1.2 g |
| Total Sugars | 4.7 g |
| Calcium, Ca | 95.0 mg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 32.0 mg |
| Phosphorus, P | 215 mg |
| Potassium, K | 226 mg |
| Sodium, Na | 630 mg |
| Zinc, Zn | 1.3 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 24.8 ug |
| Vitamin C, total ascorbic acid | 4.4 mg |
| Thiamin | 0.17 mg |
| Riboflavin | 0.19 mg |
| Niacin | 5.6 mg |
| Pantothenic acid | 0.83 mg |
| Vitamin B-6 | 0.30 mg |
| Folate, total | 31.0 ug |
| Folic acid | 6.0 ug |
| Folate, food | 25.0 ug |
| Folate, DFE | 36.0 ug |
| Choline, total | 47.8 mg |
| Vitamin B-12 | 0.47 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 35.0 ug |
| Retinol | 21.0 ug |
| Carotene, beta | 169 ug |
| Carotene, alpha | 9.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 359 iu |
| Lycopene | 240 ug |
| Lutein + zeaxanthin | 73.0 ug |
| Vitamin E (alpha-tocopherol) | 0.61 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 5.0 iu |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 8.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.1 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 | 0.29 g |
| SFA 16:0 | 1.8 g |
| SFA 18:0 | 0.82 g |
| Fatty acids, total monounsaturated | 2.9 g |
| MUFA 16:1 | 0.21 g |
| MUFA 18:1 | 2.7 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.9 g |
| PUFA 18:2 | 1.6 g |
| PUFA 18:3 | 0.21 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.03 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) | 0.01 g |
| Fatty acids, total trans | 0.07 g |
| Cholesterol | 46.0 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
What makes a sandwich a 'club' sandwich?
A traditional club sandwich is a double-decker, meaning it's made with three slices of bread, creating two layers of fillings. It typically includes poultry (like chicken or turkey), bacon, lettuce, tomato, and mayonnaise.
Is a grilled chicken club sandwich healthy?
It can be a balanced meal, offering good protein from the chicken and bacon. However, its healthiness depends on the bread, amount of mayonnaise, and side dishes. Choosing whole-grain bread and lighter condiments improves its nutritional profile.
What's the difference between a club sandwich and a BLT?
A BLT is simpler, containing only bacon, lettuce, and tomato. A club sandwich is a more complex, stacked sandwich that includes a protein like chicken or turkey in addition to the bacon, lettuce, and tomato.
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 · 31% calories from protein · 1.2 g fiber · 4.7 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: 2.79 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.