Pork sandwich calories come to 260 for one plain sandwich (115 g), or 226 per 100 g. The figure to notice is protein: 20.4 g per sandwich, 41% of the daily value, for only 13% of daily calories. Cheese and barbecue sauce, not the pork itself, are what push the total up.
260kcal
1 sandwich · 115 g, plain, no cheese
32%protein
20 gProtein
29 gCarbs
6.3 gFat
How to burn off 260 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Plain, no cheese · per 115 g
Calories
260 kcal
Protein
20 g
Carbohydrate
29 g
Fat
6.3 g
Saturated fat
1.8 g
Cholesterol
44 mg
Sodium
463 mg
Potassium
265 mg
Iron
2.3 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 October 2026. How we verify our data →
Pork 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 (115 g)
260
20.4 g
29.3 g
6.3 g
463 mg
13%
With cheese (135 g)
332
24.5 g
30.1 g
12.1 g
670 mg
17%
Barbecue, white bun (180 g)
437
26.9 g
44.7 g
15.9 g
1,021 mg
22%
100 g
226
17.7 g
25.5 g
5.5 g
403 mg
11%
3 × 1 sandwich (115 g)
780
61.2 g
1,390 mg
5 × 1 sandwich (115 g)
1,300
101.9 g
2,317 mg
One plain sandwich is 260 calories, a barbecue one is 437
The baseline here is a plain pork sandwich with no cheese: 115 g, 260 calories, 20.4 g protein and 463 mg sodium. That is a modest lunch by calorie count, about 13% of a 2000-calorie daily value. Add a slice of cheese and the sandwich grows to 135 g and 332 calories, with fat climbing from 6.3 g to 12.1 g.
The barbecue version on a white bun is a different meal. At 180 g it carries 437 calories, 44.7 g carbs and 15.9 g fat. That is 22% of daily calories in one sandwich, and the gap over the plain build comes almost entirely from sauce, a bigger bun and fattier pulled meat.
Stacking sandwiches moves the total fast. Two plain ones are 230 g and 520 calories with 40.8 g protein. Three reach 780 calories and 1,390 mg sodium. Five, the kind of count that happens at a cookout tray, add up to 1,300 calories and 2,317 mg sodium. If you log by the sandwich, check which build you ate before you pick the number.
Carbs lead, but protein is nearly a third
Split the calories and the bread shows up first: 46% come from carbohydrates, 32% from protein and 22% from fat. Per 100 g that is 25.5 g carbs, 17.7 g protein and 5.5 g fat. For a sandwich, that protein share is high. Most of the carbs are starch from the bun, with only 2.8 g sugars and 1.2 g fiber per 100 g.
Fat is the smallest slice in the plain version, and saturated fat stays at 1.6 g per 100 g. Cholesterol is 38 mg per 100 g, a small dent in the 300 mg daily value. Potassium is 230 mg per 100 g.
The useful takeaway: a plain pork sandwich gives you 41% of the daily protein value for 13% of the calories. That ratio is better than many deli sandwiches built on cheese or mayo-heavy fillings. Once cheese goes on, fat nearly doubles while protein rises only to 24.5 g, so the efficiency drops.
Barbecue sauce is where sodium and sugar jump
Sodium is the row to watch. The plain sandwich carries 463 mg, 20% of the daily value. With cheese it rises to 670 mg, or 29%. The barbecue version on a white bun reaches 1,021 mg, 44% of the daily value in a single sandwich.
Sugar tells the same story. The plain sandwich has 3.2 g sugars and the cheese version 3.7 g. The barbecue sandwich has 16.3 g, roughly five times the plain build, nearly all of it from the sauce. Fiber barely moves across all three, sitting at 1.4 g each.
If you watch sodium, the plain build is the easy win, and sauce on the side lets you control how much goes on. Two barbecue sandwiches would put you near a full day of sodium, so this is the version to treat as a one-sandwich meal.
A plain pork sandwich leaves room for sides
At 260 calories, a plain sandwich leaves plenty of room in a lunch for vegetables, fruit or a broth-free salad. What it lacks is fiber, so a crunchy side such as slaw without heavy dressing, raw vegetables or an apple fills that gap without adding much to the total.
The usual trap is the plate around it. Chips, fries and a second sandwich turn a modest lunch into something much larger, and a barbecue build already sits at 437 calories before any side. If you want a bigger meal, a second plain sandwich (520 calories for two) brings more protein than adding fried sides.
Store-bought options such as Perfection Foods Roast Pork Sandwich or Kinder's Pulled Pork Sandwich, Mild BBQ vary with their bread and sauce, so read the label. For homemade or restaurant sandwiches, BodyPal can log one from a photo, and choosing the matching build here (plain, cheese or barbecue) keeps the number honest.
How does pork sandwich compare?
Here is how a pork sandwich stacks up against egg and tuna sandwiches and plain pulled pork, per 100 g and per usual serving.
Verdict: For staying full, pick the pork sandwich: its 17.7 g protein per 100 g beats 10.5 g for egg and 9.9 g for tuna at nearly the same 226, 228 and 218 calories. If you want the fewest calories, skip the bread, since pulled pork alone is 168 per 100 g, though its sodium runs to 666 mg.
Most popular pork sandwich brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Perfection Foods Roast Pork Sandwich5 oz · 142 g302 kcal
A plain pork sandwich (115 g) has about 260 calories. With cheese (135 g) it has about 332.
Is a pork sandwich good for weight loss?
A 115 g pork sandwich has 260 calories, 20.4 g of protein and 6.3 g of fat. A barbecue pork sandwich on a white bun (180 g) comes to 437 calories.
Pork sandwich vs egg sandwich: which has fewer calories?
They are almost the same: 226 calories per 100 g for a pork sandwich and 228 per 100 g for an egg sandwich.
How much protein is in a pork sandwich?
About 20.4 g of protein in a 115 g sandwich, or 17.7 g per 100 g. It also has 29.3 g of carbs.
How many calories are in a pulled pork sandwich with barbecue sauce?
A barbecue pork sandwich on a white bun (180 g) has 437 calories. It also carries 26.9 g protein, 44.7 g carbs, 15.9 g fat, 16.3 g sugars and 1,021 mg sodium, 44% of the daily value.
How many calories are in pulled pork without the bun?
Pulled pork on its own has 168 calories per 100 g, and a 1 cup serving (249 g) comes to 418 calories. It has 13.2 g protein and 666 mg sodium per 100 g.
How many calories does cheese add to a pork sandwich?
A pork sandwich with cheese (135 g) has 332 calories versus 260 for the plain 115 g sandwich. Fat rises from 6.3 g to 12.1 g and sodium from 463 mg to 670 mg.
How much sodium is in a pork sandwich?
A plain pork sandwich has 463 mg sodium, 20% of the daily value. With cheese it is 670 mg (29%), and the barbecue version reaches 1,021 mg, 44% of the daily value.
