Sandwich, NFS
Common food
Photo: Wikipedia
The classic sandwich, NFS (Not Further Specified), is a handheld meal of fillings between two slices of bread, offering a satisfying textural contrast between soft bread and its contents. Its taste profile is entirely dependent on the fillings, ranging from savory and salty to sweet and tangy. Nutritionally, it provides a moderate energy density with a balanced macronutrient profile, making it a quick source of protein and carbohydrates.
💚 Why it's loved
People love sandwiches for their ultimate versatility and comfort, acting as a blank canvas for personal taste from classic deli combinations to gourmet creations. They are deeply embedded in lunch culture worldwide, symbolizing a quick, satisfying, and familiar meal.
⚠️ Watch-outs & how to enjoy it better
A sandwich made with refined white bread and sugary condiments can cause a rapid blood-sugar spike and subsequent crash. To counteract this, choose whole-grain or sprouted bread for added fiber, and pair the meal with a side of vegetables or a piece of fruit to slow digestion.
Key benefits
- Highly customizable for dietary needs and preferences
- Provides quick, portable energy from carbohydrates
- Can be a good source of protein and fiber with proper fillings
- Convenient for meal prep and on-the-go consumption
- Encourages creative use of leftovers and seasonal ingredients
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The sandwich is named after John Montagu, 4th Earl of Sandwich, an 18th-century English nobleman reportedly so addicted to gambling that he demanded meat served between bread slices to avoid leaving the gaming table.
Full nutrition (scales with serving)
| Water | 38.8 g |
| Energy | 287 kcal |
| Protein | 12.8 g |
| Total lipid (fat) | 12.0 g |
| Carbohydrate, by difference | 33.8 g |
| Fiber, total dietary | 1.9 g |
| Total Sugars | 8.9 g |
| Calcium, Ca | 180 mg |
| Iron, Fe | 2.0 mg |
| Magnesium, Mg | 44.0 mg |
| Phosphorus, P | 201 mg |
| Potassium, K | 240 mg |
| Sodium, Na | 542 mg |
| Zinc, Zn | 1.3 mg |
| Copper, Cu | 0.13 mg |
| Selenium, Se | 20.1 ug |
| Vitamin C, total ascorbic acid | 0.10 mg |
| Thiamin | 0.34 mg |
| Riboflavin | 0.23 mg |
| Niacin | 5.4 mg |
| Vitamin B-6 | 0.20 mg |
| Folate, total | 68.0 ug |
| Folic acid | 42.0 ug |
| Folate, food | 26.0 ug |
| Folate, DFE | 97.0 ug |
| Choline, total | 31.5 mg |
| Vitamin B-12 | 0.19 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 21.0 ug |
| Retinol | 20.0 ug |
| Carotene, beta | 6.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 25.0 ug |
| Vitamin E (alpha-tocopherol) | 1.5 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.40 ug |
| Vitamin K (phylloquinone) | 0.40 ug |
| Fatty acids, total saturated | 3.4 g |
| SFA 4:0 | 0.05 g |
| SFA 6:0 | 0.04 g |
| SFA 8:0 | 0.03 g |
| SFA 10:0 | 0.06 g |
| SFA 12:0 | 0.07 g |
| SFA 14:0 | 0.22 g |
| SFA 16:0 | 1.6 g |
| SFA 18:0 | 0.72 g |
| Fatty acids, total monounsaturated | 4.8 g |
| MUFA 16:1 | 0.07 g |
| MUFA 18:1 | 4.6 g |
| MUFA 20:1 | 0.10 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 2.9 g |
| PUFA 18:2 | 2.7 g |
| PUFA 18:3 | 0.11 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 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 | 15.0 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
What does 'NFS' mean in a nutritional context?
NFS stands for 'Not Further Specified.' It indicates that the nutritional data is for a generic version of the food (like a sandwich) without detailing the specific ingredients, which can vary widely.
How can I make a sandwich more nutritionally balanced?
Focus on whole-grain bread for fiber, include a lean protein source (like turkey, chicken, or beans), add plenty of vegetables (lettuce, tomato, spinach), and use healthy fats (avocado, hummus) in moderation.
Is a sandwich a good option for a pre-workout meal?
Yes, if chosen wisely. A sandwich with whole-grain bread and a moderate amount of protein (like chicken or egg) can provide sustained energy. Avoid overly heavy, greasy fillings that might sit heavily during exercise.