Pork sandwich, with cheese
Common food
A savory, handheld staple featuring tender, seasoned pork nestled between slices of bread, often with melted cheese adding a creamy, salty richness. The texture is a satisfying contrast between soft bread, juicy meat, and gooey cheese. Nutritionally, it's a solid source of protein, though its calorie density comes from the combination of refined carbs and fats.
Calorie split: 30% protein · 37% carbs · 33% fat
↓ Full nutrition💚 Why it's loved
People love it for its hearty, comforting simplicity and the perfect marriage of savory pork and melted cheese, which delivers a powerful umami punch. It's a versatile canvas that can be dressed up with sauces, pickles, or coleslaw, making it a beloved staple in casual dining and home kitchens alike.
⚠️ Watch-outs & how to enjoy it better
The combination of refined white bread and processed cheese can lead to a rapid blood-sugar spike and is often high in sodium. For a healthier version, opt for whole-grain bread, use a moderate portion of cheese, and load up on fresh lettuce, tomato, or sauerkraut to add fiber and slow digestion.
Key benefits
- High-quality protein for muscle maintenance and satiety.
- Convenient, portable source of energy and nutrients.
- Cheese adds calcium and additional protein.
- Can be customized with vegetables for added fiber and vitamins.
- Provides a quick and filling meal option.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'Pork Chop in a Bun' was a popular, simple sandwich sold at early 20th-century American fairs and carnivals, predating the modern, more complex pulled pork sandwich craze.
Full nutrition (USDA data · scales with serving)
| Water | 48.1 g |
| Energy | 246 kcal |
| Protein | 18.1 g |
| Total lipid (fat) | 9.0 g |
| Carbohydrate, by difference | 22.3 g |
| Fiber, total dietary | 1.0 g |
| Total Sugars | 2.8 g |
| Calcium, Ca | 233 mg |
| Iron, Fe | 1.8 mg |
| Magnesium, Mg | 27.0 mg |
| Phosphorus, P | 230 mg |
| Potassium, K | 218 mg |
| Sodium, Na | 496 mg |
| Zinc, Zn | 1.7 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 27.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.45 mg |
| Riboflavin | 0.26 mg |
| Niacin | 5.0 mg |
| Vitamin B-6 | 0.34 mg |
| Folate, total | 51.0 ug |
| Folic acid | 38.0 ug |
| Folate, food | 13.0 ug |
| Folate, DFE | 77.0 ug |
| Choline, total | 40.8 mg |
| Vitamin B-12 | 0.46 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 41.0 ug |
| Retinol | 40.0 ug |
| Carotene, beta | 12.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 22.0 ug |
| Vitamin E (alpha-tocopherol) | 0.25 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.70 ug |
| Vitamin K (phylloquinone) | 0.50 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.8 g |
| SFA 4:0 | 0.09 g |
| SFA 6:0 | 0.07 g |
| SFA 8:0 | 0.05 g |
| SFA 10:0 | 0.11 g |
| SFA 12:0 | 0.13 g |
| SFA 14:0 | 0.44 g |
| SFA 16:0 | 2.0 g |
| SFA 18:0 | 0.86 g |
| Fatty acids, total monounsaturated | 2.5 g |
| MUFA 16:1 | 0.15 g |
| MUFA 18:1 | 2.4 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.3 g |
| PUFA 18:2 | 1.2 g |
| PUFA 18:3 | 0.12 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) | 0.00 g |
| Cholesterol | 46.0 mg |
Amino acid profile (per 100g)
Estimated from Sandwich spread, pork, beef — USDA does not publish this profile for Pork sandwich.
| Tryptophan | 0.08 g |
| Threonine | 0.33 g |
| Isoleucine | 0.33 g |
| Leucine | 0.60 g |
| Lysine | 0.66 g |
| Methionine | 0.20 g |
| Cystine | 0.11 g |
| Phenylalanine | 0.30 g |
| Tyrosine | 0.23 g |
| Valine | 0.36 g |
| Arginine | 0.53 g |
| Histidine | 0.28 g |
| Alanine | 0.47 g |
| Aspartic acid | 0.72 g |
| Glutamic acid | 1.1 g |
| Glycine | 0.44 g |
| Proline | 0.35 g |
| Serine | 0.30 g |
FAQ
What cut of pork is best for a pork sandwich?
For pulled or shredded styles, pork shoulder (Boston butt) is ideal due to its fat content that keeps it moist during long cooking. For sliced or grilled sandwiches, pork loin or tenderloin are leaner options.
Can I make a pork sandwich healthier?
Absolutely. Use whole-grain or sprouted bread, choose a lean cut of pork, reduce cheese or use a flavorful reduced-fat variety, and add plenty of vegetables like spinach, onions, or peppers for fiber and nutrients.
What's the best cheese for a pork sandwich?
It depends on the style. Mild cheddar, Swiss, or provolone are classic melts. For a tangy kick, try pepper jack. In a Cubano, Swiss is traditional. The key is a cheese that melts well and complements the pork's flavor.
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 2.46 kcal/g · 29% calories from protein · 1.0 g fiber · 2.8 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: 2.28 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.