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Calories vary widely by sandwich type
A comparison of eight sandwich varieties in South Korea’s Ministry of Food and Drug Safety nutrition database found calorie counts ranging from 191 to 244 calories per 100 grams, or about 3.5 ounces.
The vegetable sandwich had the highest calorie count at 244 calories, followed by chicken breast at 240, a BELT club sandwich at 232 and a BLT at 225. Ham and egg contained 220 calories, tuna 202 and a mixed-ingredient sandwich 193. The B.E.L.T. sandwich had the lowest count at 191 calories.
Ham and egg leads in sodium and protein
The ham-and-egg sandwich had the most sodium, at 699 milligrams per 100 grams. It was followed by the BELT club at 505 milligrams, the BLT at 502, chicken breast at 438 and vegetable at 426. The B.E.L.T. sandwich contained 393 milligrams, while the mixed sandwich had 358. Tuna was lowest at 209 milligrams.
Ham and egg also had the most protein, at 12.44 grams, narrowly ahead of chicken breast at 12.18 grams. Tuna provided 10.54 grams, the BELT club 9.47, the mixed sandwich 9.5, the BLT 8.3 and the B.E.L.T. sandwich 8.09. The vegetable sandwich had the least protein at 4.08 grams.
What to check when choosing
For diners comparing calories, the B.E.L.T. and mixed sandwiches had the lowest figures. Those watching sodium could start with tuna, which also was the only option combining at least 10 grams of protein with the lowest sodium level in the comparison. For protein, ham and egg and chicken breast ranked highest.
All figures are standardized per 100 grams, so they do not necessarily represent the nutrition totals for an entire sandwich.
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