Multiple meat sandwich on wheat
Common food
Photo: Wikipedia
A hearty, layered sandwich stacking multiple deli meats (like ham, turkey, and roast beef) between slices of whole wheat bread. It delivers a satisfying, chewy texture with savory, salty, and smoky flavors from the various meats. Nutritionally, it's a protein-packed option with moderate carbs and fiber, making it a filling, energy-sustaining meal.
Calorie split: 29% protein · 43% carbs · 28% fat
↓ Full nutrition💚 Why it's loved
People love it for the satisfying combination of savory, salty meats and the hearty, nutty flavor of whole wheat bread. Its versatility allows for endless customization, making it a staple in lunchboxes and delis worldwide.
⚠️ Watch-outs & how to enjoy it better
The sandwich can be high in sodium from processed deli meats, which may concern those monitoring blood pressure. To counteract this, pair it with potassium-rich foods like leafy greens or avocado, and choose low-sodium meat options. Additionally, the wheat bread may contain gluten, so those with celiac disease or gluten sensitivity should opt for gluten-free bread alternatives.
Key benefits
- High protein content supports muscle maintenance and satiety.
- Whole wheat bread provides dietary fiber for digestive health.
- Moderate calorie count per 100g makes it a balanced meal option.
- Convenient, portable, and customizable for quick meals.
- Contains B vitamins and iron from the meat and fortified bread.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The concept of stacking multiple meats in a sandwich dates back to the 19th-century European delicatessens, where it was a practical way to use leftover roasted meats.
Full nutrition (USDA data · scales with serving)
| Water | 57.5 g |
| Energy | 189 kcal |
| Protein | 13.7 g |
| Total lipid (fat) | 5.8 g |
| Carbohydrate, by difference | 20.1 g |
| Fiber, total dietary | 2.2 g |
| Total Sugars | 2.6 g |
| Calcium, Ca | 84.0 mg |
| Iron, Fe | 1.8 mg |
| Magnesium, Mg | 34.0 mg |
| Phosphorus, P | 213 mg |
| Potassium, K | 327 mg |
| Sodium, Na | 704 mg |
| Zinc, Zn | 1.5 mg |
| Copper, Cu | 0.11 mg |
| Selenium, Se | 23.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.25 mg |
| Riboflavin | 0.20 mg |
| Niacin | 5.4 mg |
| Vitamin B-6 | 0.29 mg |
| Folate, total | 32.0 ug |
| Folic acid | 6.0 ug |
| Folate, food | 26.0 ug |
| Folate, DFE | 36.0 ug |
| Choline, total | 36.9 mg |
| Vitamin B-12 | 0.39 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 26.0 ug |
| Vitamin E (alpha-tocopherol) | 0.33 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 2.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.5 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 | 0.03 g |
| SFA 16:0 | 1.0 g |
| SFA 18:0 | 0.45 g |
| Fatty acids, total monounsaturated | 1.9 g |
| MUFA 16:1 | 0.15 g |
| MUFA 18:1 | 1.7 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 1.4 g |
| PUFA 18:2 | 1.3 g |
| PUFA 18:3 | 0.10 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 multiple meat sandwich on wheat healthy?
It can be a healthy option if made with lean meats, whole wheat bread, and plenty of vegetables, providing a good balance of protein, fiber, and nutrients.
How many calories are in a typical serving?
A 100g serving contains approximately 189 calories, but a standard sandwich may weigh around 200-300g, so check portion sizes.
Can I make this sandwich gluten-free?
Yes, by using gluten-free bread or lettuce wraps instead of wheat bread, you can adapt it for gluten-sensitive diets.
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 1.89 kcal/g · 29% calories from protein · 2.2 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: 2.15 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.