Club sandwich calories come to 289 for one sandwich (130 g) on white bread, or 222 per 100 g. The number to notice is sodium: that single sandwich carries 1,000 mg, 43% of the daily value, while supplying only 14% of the day's calories and a useful 19.6 g of protein.
289kcal
1 sandwich · 130 g, on white bread
27%protein
19.6 gProtein
30 gCarbs
9.7 gFat
How to burn off 289 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
On white bread · per 130 g
Calories
289 kcal
Protein
19.6 g
Carbohydrate
30 g
Fat
9.7 g
Saturated fat
2.9 g
Cholesterol
40 mg
Sodium
1000 mg
Potassium
368 mg
Iron
2.4 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Club sandwich: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 sandwich (130 g)
289
19.6 g
30 g
9.7 g
1,000 mg
14%
With cheese (155 g)
374
24.5 g
32 g
16 g
1,243 mg
19%
Restaurant (145 g)
339
23.2 g
26.7 g
15.3 g
1,180 mg
17%
100 g
222
15.1 g
23.1 g
7.5 g
769 mg
11%
3 × 1 sandwich (130 g)
866
58.8 g
2,999 mg
5 × 1 sandwich (130 g)
1,443
98 g
4,999 mg
One club is a 289-calorie lunch, and cheese takes it to 374
A standard club on white bread weighs 130 g and lands at 289 calories, about 14% of the daily value for energy. It brings 19.6 g of protein, 30 g of carbs and 9.7 g of fat. On its own that is a moderate lunch, and it leaves room for a side.
The build matters more than the bread. Add cheese and the sandwich grows to 155 g and 374 calories, with fat rising to 16 g. A restaurant club at 145 g comes in at 339 calories and 15.3 g of fat, even though its carbs drop to 26.7 g. Most of the jump comes from fat, not from extra slices of bread.
Doubling up moves the total fast. Two sandwiches add up to 577 calories and 39.2 g of protein, three reach 866, and five hit 1,443. If you are working through a party platter of quarters, count the pieces you actually eat rather than guessing at the end.
Carbs lead, but protein holds its own
Per 100 g, a club has 15.1 g of protein, 23.1 g of carbs and 7.5 g of fat. In calorie terms that splits into 42% carbs, 31% fat and 27% protein. The bread drives the carb share; the meat layers drive the protein.
Protein at 27% of calories is a solid share for a sandwich. One club covers 39% of the daily value for protein, and the cheese version reaches 49%. Per 100 g it edges out a ham and cheese sandwich and clearly beats a BLT, so it is one of the more filling deli choices for its calories.
Fiber is the weak spot. White bread leaves the sandwich at 1 g per 100 g and 1.3 g per serving. Sugar stays low at 3.4 g per sandwich, and saturated fat sits at 2.3 g per 100 g, so neither of those rows is a reason to pass.
Sodium is the row to watch
At 769 mg per 100 g, sodium is the one number that stands out. One sandwich carries 1,000 mg, 43% of the daily value, in a meal that supplies only 14% of the day's calories. The cheese version climbs to 1,243 mg, or 54%, and the restaurant club sits at 1,180 mg, or 51%.
That gap between the calorie share and the sodium share is the real story. Deli meat, bacon and cheese each add salt, and they stack in every layer. Two sandwiches reach 1,999 mg, and three reach 2,999 mg, which is past a full day's daily value from sandwiches alone.
If you watch sodium, treat the club as your salty meal of the day. Keep the other meals built on fresh, unprocessed foods, pick vegetables or fruit as the side instead of chips, and skip extra pickles. Potassium is modest at 283 mg per 100 g, so the sandwich does little to balance its own salt.
Build the plate around what the club lacks
A club already brings protein and starch, so the gaps are fiber and produce. A green salad, raw vegetables or a piece of fruit on the side add volume and crunch for few calories. That turns the 289-calorie sandwich into a meal that feels complete.
Halving the sandwich is the easiest lever. Eat one half now with a big salad and keep the other for later, and you change the meal without changing the order. Skipping the cheese also helps: it is the difference between 289 and 374 calories, and between 1,000 mg and 1,243 mg of sodium.
Fries or chips usually change the math more than the sandwich itself, especially for salt. When the restaurant version arrives bigger than the standard 130 g, BodyPal can log it from a photo so the larger portion is counted rather than assumed.
How does club sandwich compare?
Here is how the club sandwich stacks up against a BLT, a ham and cheese sandwich and a Reuben, per 100 g and per usual serving.
Verdict: For the most protein per bite pick the club, which beats the BLT at 10.9 g and the Reuben at 10 g per 100 g. For the lightest lunch the BLT wins at 243 calories per sandwich, while the Reuben at 606 calories and 19.4 g of fat per 100 g is the one to share.
Most popular club sandwich brands in the United States
3Archer Farms Club Sandwich10.3 oz · 292 g243 kcal
4Archer Farms Ham & Turkey Club Sandwich1 sandwich · 255 g271 kcal
5Fresh & Easy Signature Half Club Sandwich5 oz · 142 g169 kcal
6Pierre Drive Thru Breaded Chicken Club Sandwich174 g276 kcal
Several of these are breaded chicken clubs, which run higher per 100 g than the plain deli club above, and each pack is a whole sandwich of 142 g to 292 g. Source: manufacturer labels / USDA FoodData Central.
Club sandwich FAQs
How many calories are in a club sandwich?
About 289 calories for a 130 g club sandwich on white bread. The version with cheese is 374 calories for a 155 g sandwich.
Is a club sandwich good for weight loss?
One 130 g club sandwich is 289 calories with 19.6 g of protein and 9.7 g of fat. It also carries about 1,000 mg of sodium, and the cheese version adds 85 calories.
Club sandwich vs BLT: which has fewer calories?
Per 100 g they are close: 222 calories for a club sandwich on white and 231 for a BLT on white. The club has more protein, 15.1 g per 100 g against 10.9 g.
How much protein is in a club sandwich?
About 19.6 g in a 130 g club sandwich, which is 15.1 g per 100 g. With cheese it is 24.5 g per 155 g sandwich.
How many calories are in a club sandwich with cheese?
A club sandwich with cheese has 374 calories for a 155 g sandwich. Cheese lifts fat to 16 g and sodium to 1,243 mg, which is 54% of the daily value.
How much sodium is in a club sandwich?
One club sandwich (130 g) has 1,000 mg of sodium, 43% of the daily value. That works out to 769 mg per 100 g, and a restaurant club reaches 1,180 mg.
How many calories are in a restaurant club sandwich?
A restaurant club sandwich of 145 g has 339 calories, with 23.2 g of protein and 15.3 g of fat. It also carries 1,180 mg of sodium, 51% of the daily value.
How many carbs are in a club sandwich?
A club sandwich has 30 g of carbs per 130 g sandwich, with 1.3 g of fiber and 3.4 g of sugars. Carbs supply 42% of its calories, mostly from the white bread.
Is a club sandwich high in fat?
Not especially: a standard club has 9.7 g of fat, and fat supplies 31% of its calories. Saturated fat is 2.3 g per 100 g, though adding cheese pushes total fat to 16 g.
