Club sandwich on wheat, with cheese: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A wholesome take on the classic club, this sandwich features layers of turkey, bacon, lettuce, tomato, cheese, and mayonnaise, often with a third slice of toasted wheat bread, creating a satisfying triple-decker. --- RECIPE --- Servings: 1 Prep Time: 15 minutes Ingredients: - 3 slices cooked turkey breast - 3 slices cooked bacon - 1 slice cheese (e.g., cheddar, Swiss) - 3 slices wheat bread, toasted - 2-3 lettuce leaves - 2 slices ripe tomato - 2 tbsp mayonnaise Instructions: 1. Spread mayonnaise on one side of all three toasted bread slices. 2. On the first slice, layer turkey, cheese, lettuce, and tomato. 3. Place the second slice of toast on top, then layer bacon, lettuce, and tomato. 4. Top with the third slice of toast. 5. Secure with toothpicks, cut into quarters, and serve.
Per 100g reference serving, Club sandwich on wheat, with cheese provides 239 kcal of energy, 16.6g protein (28% of calories), 19.1g total carbohydrates (32% of calories, including 2.1g dietary fiber and 2.59g sugars), and 10.5g total fat (40% of calories).
Vitamins Profile in Club sandwich on wheat, with cheese (Per 100g)
Track how Club sandwich on wheat, with cheese contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin D (D2 + D3) | 0.7 µg | 3.5% DV |
| Vitamin B12 (Cobalamin) | 0.46 µg | 19.2% DV |
| Vitamin A (RAE) | 38 µg | 4.2% DV |
| Vitamin E (Alpha-Tocopherol) | 0.35 mg | 2.3% DV |
| Vitamin K (Phylloquinone) | 2.5 µg | 2.1% DV |
| Vitamin B1 (Thiamin) | 0.286 mg | 23.8% DV |
| Vitamin B2 (Riboflavin) | 0.233 mg | 17.9% DV |
| Vitamin B3 (Niacin) | 5.37 mg | 33.6% DV |
| Vitamin B6 (Pyridoxine) | 0.277 mg | 16.3% DV |
| Total Folate (Vitamin B9) | 31 µg | 7.8% DV |
| Folate (Dietary Folate Equivalents) | 35 µg | 8.8% DV |
| Natural Food Folate | 26 µg | 6.5% DV |
| Choline | 37.7 mg | 6.9% DV |
| Preformed Retinol | 37 µg | 4.1% DV |
| Beta-Carotene | 11 µg | 0.3% DV |
| Beta-Cryptoxanthin | 1 µg | 0.2% DV |
| Lutein + Zeaxanthin | 28 µg | 0.3% DV |
Minerals & Electrolytes in Club sandwich on wheat, with cheese (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 1.58 mg | 8.8% DV |
| Calcium (Ca) | 192 mg | 14.8% DV |
| Magnesium (Mg) | 36 mg | 8.6% DV |
| Potassium (K) | 293 mg | 6.2% DV |
| Zinc (Zn) | 1.72 mg | 15.6% DV |
| Selenium (Se) | 27.4 µg | 49.8% DV |
| Phosphorus (P) | 279 mg | 22.3% DV |
| Copper (Cu) | 0.104 mg | 11.6% DV |
| Sodium (Na) | 798 mg | 34.7% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.002 g | 0.4% DV |
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.003 g | 0.6% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.112 g | 7% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.48 g | 10.6% DV |
| Monounsaturated Fat (MUFA) | 3.24 g | 10.8% DV |
| Polyunsaturated Fat (PUFA) | 1.69 g | 8.4% DV |
| Saturated Fat (SFA) | 4.15 g | 20.7% DV |
| Dietary Cholesterol | 39 mg | 13% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Club sandwich on wheat, with cheese contains 239 calories (kcal), 16.6g of protein, 19.1g of carbohydrates (2.1g fiber, 2.59g total sugars), and 10.5g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Club sandwich on wheat, with cheese has an estimated food pH of 6 and a Potential Renal Acid Load (PRAL) score of 8.86 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Club sandwich on wheat, with cheese: Eggs, Milk, Cereals containing gluten. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 9+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Club sandwich on wheat, with cheese by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.