Multiple meat sandwich on wheat, with cheese
Common food
Photo: Wikipedia
A hearty, savory stack of sliced deli meats and melted cheese nestled between two slices of whole-wheat bread. The chewy, nutty bread provides a sturdy base for the tender, salty meats and creamy cheese, creating a satisfying bite with a balanced texture. With 14.54g of protein per 100g, it's a substantial, muscle-fueling meal.
Calorie split: 28% protein · 35% carbs · 37% fat
↓ Full nutrition💚 Why it's loved
People love it for its satisfying, savory flavor profile and incredible convenience—it's a classic, no-fuss meal that delivers comfort and protein on the go. Its versatility allows for endless combinations, from a classic Reuben to a simple ham and Swiss.
⚠️ Watch-outs & how to enjoy it better
Processed deli meats can be high in sodium, which may concern those monitoring blood pressure. The wheat bread, while nutritious, contains gluten, a common allergen. To counteract, choose low-sodium deli meats and pair the sandwich with a potassium-rich side like a banana or leafy salad to help balance sodium levels.
Key benefits
- High-quality protein for muscle maintenance and satiety
- Whole-wheat bread offers fiber and B vitamins
- Convenient, portable source of energy
- Customizable with various lean meats and low-fat cheeses
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The modern sandwich is named after John Montagu, 4th Earl of Sandwich, an 18th-century English aristocrat who reportedly ate meat between bread to avoid leaving the gambling table.
Full nutrition (USDA data · scales with serving)
| Water | 55.4 g |
| Energy | 210 kcal |
| Protein | 14.5 g |
| Total lipid (fat) | 8.7 g |
| Carbohydrate, by difference | 18.2 g |
| Fiber, total dietary | 2.0 g |
| Total Sugars | 2.6 g |
| Calcium, Ca | 188 mg |
| Iron, Fe | 1.6 mg |
| Magnesium, Mg | 34.0 mg |
| Phosphorus, P | 259 mg |
| Potassium, K | 305 mg |
| Sodium, Na | 743 mg |
| Zinc, Zn | 1.7 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 22.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.22 mg |
| Riboflavin | 0.23 mg |
| Niacin | 4.7 mg |
| Vitamin B-6 | 0.26 mg |
| Folate, total | 30.0 ug |
| Folic acid | 5.0 ug |
| Folate, food | 25.0 ug |
| Folate, DFE | 34.0 ug |
| Choline, total | 35.0 mg |
| Vitamin B-12 | 0.53 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 35.0 ug |
| Retinol | 34.0 ug |
| Carotene, beta | 10.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 26.0 ug |
| Vitamin E (alpha-tocopherol) | 0.38 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.70 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 | 3.4 g |
| SFA 4:0 | 0.08 g |
| SFA 6:0 | 0.06 g |
| SFA 8:0 | 0.04 g |
| SFA 10:0 | 0.09 g |
| SFA 12:0 | 0.11 g |
| SFA 14:0 | 0.36 g |
| SFA 16:0 | 1.9 g |
| SFA 18:0 | 0.74 g |
| Fatty acids, total monounsaturated | 2.5 g |
| MUFA 16:1 | 0.19 g |
| MUFA 18:1 | 2.3 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 1.4 g |
| PUFA 18:2 | 1.2 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 | 39.0 mg |
FAQ
Is a multi-meat sandwich on wheat healthier than white bread?
Generally, yes. Whole-wheat bread provides more fiber, which aids digestion and helps you feel full longer, compared to refined white bread which can cause quicker blood sugar spikes.
How can I reduce the sodium in this sandwich?
Opt for low-sodium or 'uncured' deli meat varieties, use less meat per sandwich, and load up on fresh vegetable toppings like lettuce, tomato, and cucumber which add volume and nutrients without sodium.
What's a good drink to pair with this sandwich?
Water is always best. For flavor, unsweetened iced tea or sparkling water with lemon complements the savory flavors without adding extra sugar or calories.
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 2.10 kcal/g · 28% calories from protein · 2.0 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: 2.44 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.