Salami sandwich on white, with cheese
Common food
Photo: Wikipedia
A classic, no-frills sandwich pairing the savory, fatty punch of salami with mild, creamy cheese on soft, neutral white bread. Each bite delivers a satisfying contrast of textures: the tender bread, the yielding cheese, and the slightly chewy, spiced meat. Nutritionally, it's a calorie-dense, protein-rich quick meal, but its fat and sodium content are significant.
Calorie split: 20% protein · 28% carbs · 52% fat
↓ Full nutrition💚 Why it's loved
People adore its comforting, familiar simplicity and the perfect marriage of salty, savory salami with mellow cheese. It's a reliable, satisfying staple that evokes classic deli culture and requires zero thought or effort.
⚠️ Watch-outs & how to enjoy it better
The high sodium and saturated fat content can be problematic for heart health and blood pressure. The refined white bread offers minimal fiber, potentially leading to blood sugar spikes. To mitigate, opt for a thinner slice of bread, add a handful of spinach or arugula for fiber, and choose a lower-sodium salami if available.
Key benefits
- High-quality protein for muscle maintenance
- Quick, portable source of energy
- Rich in B vitamins from processed meat
- Calcium source from the cheese
- No preparation required
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'salami' comes from the Latin word 'salumen,' meaning salted meat, a preservation method dating back to ancient Rome.
Full nutrition (USDA data · scales with serving)
| Water | 38.8 g |
| Energy | 326 kcal |
| Protein | 15.9 g |
| Total lipid (fat) | 18.9 g |
| Carbohydrate, by difference | 22.6 g |
| Fiber, total dietary | 1.0 g |
| Total Sugars | 2.9 g |
| Calcium, Ca | 240 mg |
| Iron, Fe | 2.1 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 217 mg |
| Potassium, K | 223 mg |
| Sodium, Na | 1070 mg |
| Zinc, Zn | 1.9 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 27.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.38 mg |
| Riboflavin | 0.24 mg |
| Niacin | 4.6 mg |
| Vitamin B-6 | 0.23 mg |
| Folate, total | 51.0 ug |
| Folic acid | 38.0 ug |
| Folate, food | 13.0 ug |
| Folate, DFE | 77.0 ug |
| Choline, total | 39.5 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 | 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) | 0.47 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.90 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 | 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 | 4.3 g |
| SFA 18:0 | 2.0 g |
| Fatty acids, total monounsaturated | 7.3 g |
| MUFA 16:1 | 0.43 g |
| MUFA 18:1 | 6.8 g |
| MUFA 20:1 | 0.12 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 3.0 g |
| PUFA 18:2 | 2.6 g |
| PUFA 18:3 | 0.18 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 this sandwich a good post-workout meal?
It provides protein for recovery and carbs for glycogen replenishment, but the high fat and sodium may slow digestion. For optimal recovery, a leaner protein source with complex carbs is often recommended.
How can I make it healthier?
Use whole-grain bread for fiber, add vegetables like lettuce, tomato, or onion, choose a lower-fat cheese, and consider a thinner layer of salami or pairing it with hummus.
What's the best drink to pair with it?
A crisp, acidic drink like a sparkling water with lemon, an iced tea, or a light beer (like a pilsner) helps cut through the richness of the fat and salt.
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 3.26 kcal/g · 19% calories from protein · 1.0 g fiber · 2.9 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: 4.80 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.