Club Sandwich
Moderate nutritional value
Triple-decker sandwich with chicken, bacon, lettuce and tomato.
A club sandwich is a triple-decker of three slices of toast layered with sliced chicken or turkey, bacon, lettuce, tomato and mayonnaise, cut into quarters and held with cocktail sticks. It is high in protein and fat, and the bacon and mayonnaise add sodium. A 350 g sandwich has about 840 kcal, so eating half with a salad or vegetable side is often enough.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 16g | 28.6% |
| Fat | 11g | 15.7% |
| Carbs | 20g | 6.7% |
| Simple Sugars | 7g | Estimate |
| Complex Carbs | 13g | Estimate |
| Water | 51g | 2.0% |
| Calories | 240 | 10.7% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 2.52 | g | 12.6% |
| Monounsaturated | 3.31 | g | 13.2% |
| Polyunsaturated | 4.63 | g | 35.6% |
| Omega-3 | 1.389 | g | Estimate |
| EPA | 3 | mg | 0.3% |
| DHA | 7 | mg | 0.8% |
| Omega-6 | 3.241 | g | Estimate |
| Trans | 0.03 | g | 1.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 2.79 | mg |
| Vitamin E | 0.59 | mg |
| Selenium | 20.5 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 13.9 | mcg | 1.5% |
| vitamin B1 | 0.159 | mg | 13.3% |
| vitamin B2 | 0.092 | mg | 7.1% |
| vitamin B3 | 6.09 | mg | 38.1% |
| vitamin B6 | 0.289 | mg | 17.0% |
| vitamin B9 | 11.8 | mcg | 3.0% |
| vitamin B12 | 0.239 | mcg | 10.0% |
| vitamin C | 2.79 | mg | 3.1% |
| vitamin D | 0.094 (4 IU) | mcg | 0.6% |
| vitamin E | 0.592 | mg | 3.9% |
| vitamin K | 17.2 | mcg | 14.3% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 48.7 | mg | 4.9% |
| iron | 0.863 | mg | 4.8% |
| magnesium | 21.4 | mg | 5.3% |
| phosphorus | 149 | mg | 21.3% |
| potassium | 225 | mg | 8.7% |
| sodium | 463 | mg | 20.1% |
| zinc | 0.911 | mg | 8.3% |
| copper | 0.069 | mg | 7.7% |
| manganese | 0.186 | mg | 8.1% |
| selenium | 20.5 | mcg | 37.3% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 508 | mg | 72.6% | 173% |
| Isoleucine | 786 | mg | 56.1% | 142% |
| Leucine | 1210 | mg | 44.3% | 108% |
| Lysine | 1220 | mg | 58.1% | 138% |
| Methionine | 635 | mg | 60.5% | 150% |
| Phenylalanine | 1212 | mg | 69.3% | 161% |
| Threonine | 649 | mg | 61.8% | 141% |
| Tryptophan | 187 | mg | 66.8% | 154% |
| Valine | 780 | mg | 42.9% | 106% |
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Values per 100 g
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Allergens
Recipe
See full recipeIngredients
- Bread slices, toasted 3
- Cooked chicken breast, sliced 100 g
- Bacon 3 rashers
- Lettuce leaves 2
- Tomato, sliced 1/2
- Mayonnaise 2 tbsp
- Salt and pepper to taste
Instructions
- 1
Fry the bacon until crisp and drain on paper towel.
- 2
Toast the three bread slices and spread mayonnaise on the inner faces.
- 3
On the first slice, layer lettuce, tomato, and sliced chicken; season with salt and pepper.
- 4
Top with the second toast slice, mayonnaise side up.
- 5
Add the bacon and remaining lettuce and tomato, then cap with the third slice.
- 6
Secure the stack with cocktail picks at each corner.
- 7
Cut diagonally into four triangles and serve with fries or chips.