Multiple meat sandwich on white
Common food
A hearty, protein-packed sandwich featuring multiple deli meats layered between slices of soft white bread. It delivers a satisfying, savory bite with a tender, slightly chewy texture from the meats and a mild, pillowy crumb from the bread. With nearly 13 grams of protein per 100 grams, it's a substantial option for a quick, energy-dense meal.
💚 Why it's loved
People love it for its straightforward, savory satisfaction and the satisfying combination of salty, cured meats with soft bread. It's a versatile classic that can be dressed up with mustard, pickles, or cheese, making it a reliable comfort food across many cultures.
⚠️ Watch-outs & how to enjoy it better
The white bread and processed meats can contribute to a rapid blood-sugar spike and are often high in sodium. Those watching their sodium intake or managing blood sugar should be cautious. To counteract, pair it with a side of leafy greens or non-starchy vegetables for fiber, and consider using whole-grain bread for a slower carb release.
Key benefits
- High in protein for muscle maintenance and satiety.
- Provides a quick source of energy from carbohydrates.
- Convenient and portable for on-the-meal occasions.
- Offers a mix of B vitamins from the processed meats.
- Can be easily customized with various condiments and vegetables.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'club sandwich,' a famous multi-meat variant, was first documented in 1894 at the Union Club in New York City, and its original recipe included three slices of toasted bread.
Full nutrition (scales with serving)
| Water | 57.0 g |
| Energy | 190 kcal |
| Protein | 12.9 g |
| Total lipid (fat) | 5.6 g |
| Carbohydrate, by difference | 21.7 g |
| Fiber, total dietary | 1.0 g |
| Total Sugars | 2.6 g |
| Calcium, Ca | 104 mg |
| Iron, Fe | 1.9 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 190 mg |
| Potassium, K | 298 mg |
| Sodium, Na | 708 mg |
| Zinc, Zn | 1.3 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 21.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.29 mg |
| Riboflavin | 0.22 mg |
| Niacin | 5.3 mg |
| Vitamin B-6 | 0.26 mg |
| Folate, total | 48.0 ug |
| Folic acid | 36.0 ug |
| Folate, food | 12.0 ug |
| Folate, DFE | 73.0 ug |
| Choline, total | 34.1 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 | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 18.0 ug |
| Vitamin E (alpha-tocopherol) | 0.28 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 0.40 ug |
| Fatty acids, total saturated | 1.6 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 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 | 2.0 g |
| MUFA 16:1 | 0.15 g |
| MUFA 18:1 | 1.8 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 1.6 g |
| PUFA 18:2 | 1.4 g |
| PUFA 18:3 | 0.12 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 |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Is a multiple meat sandwich on white bread a good post-workout meal?
It can be a decent option due to its high protein content for muscle repair and quick carbs to replenish glycogen. However, for optimal recovery, pairing it with a source of potassium (like a banana) and ensuring adequate hydration is recommended.
How can I make this sandwich healthier?
Swap the white bread for whole-grain or sourdough, add plenty of fresh vegetables like lettuce, tomato, and onion, use mustard instead of mayonnaise, and choose lower-sodium deli meat options.
Why is this sandwich so high in sodium?
The sodium primarily comes from the curing and preservation process of the deli meats (ham, turkey, salami, etc.) and any added condiments like pickles or mustard. Rinsing the meats briefly under water can reduce surface sodium slightly.