Sloppy joe sandwich, on wheat bun
Common food
Photo: Wikipedia
A sloppy joe sandwich on a wheat bun is a messy, savory delight featuring ground meat in a tangy, slightly sweet tomato-based sauce, served on a soft, whole-grain roll. The texture is a hearty contrast between the tender, saucy filling and the chewy, fibrous bun. Nutritionally, it offers a solid protein boost from the meat, balanced with complex carbs and fiber from the wheat bun.
Calorie split: 26% protein · 41% carbs · 32% fat
↓ Full nutrition💚 Why it's loved
People adore the sloppy joe for its comforting, nostalgic flavor profile—a perfect balance of savory, sweet, and tangy that's both messy and satisfying. It's a versatile, crowd-pleasing dish that's equally at home at a backyard barbecue or a quick weeknight dinner.
⚠️ Watch-outs & how to enjoy it better
The sandwich can be high in sodium from the sauce and processed meat, and the sugar content may cause blood-sugar spikes. To counteract this, choose low-sodium sauce, use lean ground turkey or beef, and pair it with a side of non-starchy vegetables like a crisp salad to add fiber and slow digestion.
Key benefits
- Good source of protein for muscle maintenance
- Provides dietary fiber from the whole wheat bun
- Contains iron and B vitamins from the ground meat
- Quick and satisfying meal option
- Can be made with lean meat for a healthier profile
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The name 'sloppy joe' is believed to have originated in the 1930s, with one popular story attributing it to a cook named Joe at a Sioux City, Iowa, bar who created the loose-meat sandwich.
Full nutrition (USDA data · scales with serving)
| Water | 61.7 g |
| Energy | 180 kcal |
| Protein | 11.8 g |
| Total lipid (fat) | 6.4 g |
| Carbohydrate, by difference | 18.4 g |
| Fiber, total dietary | 2.2 g |
| Total Sugars | 4.3 g |
| Calcium, Ca | 65.0 mg |
| Iron, Fe | 2.1 mg |
| Magnesium, Mg | 30.0 mg |
| Phosphorus, P | 122 mg |
| Potassium, K | 253 mg |
| Sodium, Na | 343 mg |
| Zinc, Zn | 2.4 mg |
| Copper, Cu | 0.15 mg |
| Selenium, Se | 15.6 ug |
| Vitamin C, total ascorbic acid | 5.5 mg |
| Thiamin | 0.15 mg |
| Riboflavin | 0.14 mg |
| Niacin | 3.4 mg |
| Vitamin B-6 | 0.20 mg |
| Folate, total | 30.0 ug |
| Folic acid | 5.0 ug |
| Folate, food | 25.0 ug |
| Folate, DFE | 33.0 ug |
| Choline, total | 35.2 mg |
| Vitamin B-12 | 0.82 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 7.0 ug |
| Retinol | 1.0 ug |
| Carotene, beta | 70.0 ug |
| Carotene, alpha | 1.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 4396 ug |
| Lutein + zeaxanthin | 33.0 ug |
| Vitamin E (alpha-tocopherol) | 0.56 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 3.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.2 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.15 g |
| SFA 16:0 | 1.2 g |
| SFA 18:0 | 0.69 g |
| Fatty acids, total monounsaturated | 2.5 g |
| MUFA 16:1 | 0.19 g |
| MUFA 18:1 | 2.2 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.68 g |
| PUFA 18:2 | 0.59 g |
| PUFA 18:3 | 0.07 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 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 | 26.0 mg |
FAQ
What is the difference between a sloppy joe and a loose meat sandwich?
A sloppy joe features ground meat cooked in a thick, seasoned tomato sauce, while a loose meat sandwich (like Maid-Rite) consists of loose, crumbled ground beef seasoned simply, without a binding sauce.
Can I make a vegetarian version?
Yes, you can substitute the meat with textured vegetable protein (TVP), lentils, or crumbled plant-based meat alternatives, and use the same tangy tomato-based sauce.
Why is my sloppy joe filling watery?
This often happens if the meat releases too much moisture or if vegetables like onions release water. To fix it, cook the meat until well-browned, drain excess fat, and simmer the sauce uncovered until it thickens to your desired consistency.
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 1.80 kcal/g · 26% calories from protein · 2.2 g fiber · 4.3 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: 1.36 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.