Salami sandwich on wheat, with cheese
Common food
Photo: Wikipedia
A hearty, savory classic: thinly sliced, spiced salami layered with melted cheese between two slices of toasted wheat bread. The salami delivers a salty, garlicky punch with a satisfying chew, while the cheese adds a creamy, rich contrast. Nutritionally, it's a protein-packed option with a significant fat content for sustained energy.
Calorie split: 21% protein · 26% carbs · 53% fat
↓ Full nutrition💚 Why it's loved
People love it for its perfect balance of salty, savory, and umami flavors that are deeply satisfying. It's a versatile staple that works equally well as a quick lunch, a road-trip snack, or a late-night bite, embodying a sense of simple, reliable comfort.
⚠️ Watch-outs & how to enjoy it better
The high sodium and saturated fat content can be a concern for heart health and blood pressure management. Those watching their blood sugar should be mindful of the refined carbs in white bread versions. To counteract, choose whole-grain bread for more fiber, load up on crunchy veggies like lettuce, tomato, and onion inside, and pair it with a side of fruit or a simple vinegar-based salad to balance the richness.
Key benefits
- High-quality protein for muscle maintenance.
- Provides quick and sustained energy from carbs and fats.
- Contains B vitamins like B12 from the salami.
- A convenient, portable meal or snack.
- The wheat bread offers some dietary fiber.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'salami' comes from the Latin word 'salumen,' meaning a combination of salted meats, highlighting its ancient preservation method.
Full nutrition (USDA data · scales with serving)
| Water | 39.3 g |
| Energy | 325 kcal |
| Protein | 16.7 g |
| Total lipid (fat) | 19.0 g |
| Carbohydrate, by difference | 21.0 g |
| Fiber, total dietary | 2.4 g |
| Total Sugars | 2.8 g |
| Calcium, Ca | 219 mg |
| Iron, Fe | 2.0 mg |
| Magnesium, Mg | 37.0 mg |
| Phosphorus, P | 240 mg |
| Potassium, K | 254 mg |
| Sodium, Na | 1065 mg |
| Zinc, Zn | 2.2 mg |
| Copper, Cu | 0.13 mg |
| Selenium, Se | 29.3 ug |
| Vitamin C, total ascorbic acid | 0.10 mg |
| Thiamin | 0.34 mg |
| Riboflavin | 0.23 mg |
| Niacin | 4.7 mg |
| Vitamin B-6 | 0.26 mg |
| Folate, total | 34.0 ug |
| Folic acid | 6.0 ug |
| Folate, food | 28.0 ug |
| Folate, DFE | 38.0 ug |
| Choline, total | 42.4 mg |
| Vitamin B-12 | 0.70 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 46.0 ug |
| Retinol | 45.0 ug |
| Carotene, beta | 13.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 31.0 ug |
| Vitamin E (alpha-tocopherol) | 0.52 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.90 ug |
| Vitamin K (phylloquinone) | 2.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 7.5 g |
| SFA 4:0 | 0.09 g |
| SFA 6:0 | 0.07 g |
| SFA 8:0 | 0.05 g |
| SFA 10:0 | 0.13 g |
| SFA 12:0 | 0.14 g |
| SFA 14:0 | 0.62 g |
| SFA 16:0 | 4.2 g |
| SFA 18:0 | 2.0 g |
| Fatty acids, total monounsaturated | 7.3 g |
| MUFA 16:1 | 0.42 g |
| MUFA 18:1 | 6.7 g |
| MUFA 20:1 | 0.12 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 2.8 g |
| PUFA 18:2 | 2.5 g |
| PUFA 18:3 | 0.16 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.06 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 | 58.0 mg |
FAQ
Is a salami sandwich on wheat a healthy choice?
It can be part of a balanced diet, offering good protein and energy. However, its high sodium and fat mean it's best enjoyed in moderation, ideally with added vegetables and on whole-grain bread.
What's the best cheese to use?
Classic choices include provolone, mozzarella, or Swiss, which melt well and complement the salami's flavor. For a sharper taste, try aged cheddar or fontina.
How can I make it less greasy?
Choose a leaner salami variety, blot the slices with a paper towel before assembling, and use a moderate amount of cheese. Toasting the bread can also help absorb some moisture.
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 3.25 kcal/g · 21% calories from protein · 2.4 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: 4.19 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.