93 %
Thiamin contributes to normal energy-yielding metabolism, to the normal function of the heart and to normal psychological function.
How many calories are in white bread sandwich?
690kcal
in a 300 g serving
230 kcal per 100 g.
Source: UK CoFID 2021, record 11-955. Checked 5 October 2026.
35.7 gFat
24.6 gProtein
4.5 gFibre
93 %Daily thiamin
What’s in a 300 g serving
More than half of a serving is water, which is why the calories stay low. What is left is mostly carbohydrate.
- 35.7 gFat
- 24.6 gProtein
- 72.3 gCarbohydrate
- 4.5 gFibre
- 155 gWater
- 8.4 gMinerals and the rest
Above average for dishes
White bread sandwich is 230 kcal per 100 g. The 603 dishes in this database average 180.
White bread sandwich230
Dishes average180
Low in sugar
2.4 g of sugars per 100 g; the UK “low sugars” line is 5 g.
Sugars, per serving7.2 g
Salt, per serving3.6 g
Vitamins and minerals in white bread sandwich
Two of the 23 reach the “high in” level, led by thiamin.
Show all 23 with amounts
Chloride2385 mg, 298 %
Thiamin (vitamin B1)1 mg, 93 %
Niacin (vitamin B3)11.7 mg, 73 %
Vitamin E8 mg, 67 %
Manganese0.84 mg, 42 %
Phosphorus252 mg, 36 %
Calcium285 mg, 36 %
Folate0.069 mg, 35 %
Vitamin B60.42 mg, 30 %
Selenium0.015 mg, 27 %
Copper0.27 mg, 27 %
Potassium531 mg, 27 %
Pantothenic acid (vitamin B5)1.5 mg, 25 %
Vitamin B120.0006 mg, 24 %
Zinc2.1 mg, 21 %
Iron2.9 mg, 21 %
Vitamin D0.0009 mg, 18 %
Riboflavin (vitamin B2)0.24 mg, 17 %
Vitamin A0.123 mg, 15 %
Magnesium51 mg, 14 %
Vitamin C9 mg, 11 %
Iodine0.012 mg, 8 %
Biotin0.0033 mg, 6.6 %
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.
What white bread sandwich doesn’t give you. And where to find it.
Only 3.8 % of the vitamin C reference intake, 2.2 % of the biotin reference intake and 2.7 % of the iodine reference intake per 100 g.
Vitamin C
3.8%in white bread sandwich, per 100 g
Find it inCherries, West Indian2150 % per 100 g
Biotin
2.2%in white bread sandwich, per 100 g
Find it inLiver, chicken, fried432 % per 100 g
Iodine
2.7%in white bread sandwich, per 100 g
Find it inSeaweed, kombu, dried, raw293780 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
Or one scoop of Immufix
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Made in Cambridgeshire
Made in the UK since 1998, with every nutrient and its declared amount listed on the label.
White bread sandwich against other dishes
Per 100 g, white bread sandwich has the most thiamin of the 6 here, ahead of fish fingers (cod, grilled/baked).
0.3mg
0.2mg
0.2mg
0.1mg
0.1mg
0.1mg
Sandwich, white bread, bacon, lettuce and tomatothis page
Rissoles, lentil, fried−0.2 mg
Egg fu yung−0.2 mg
Curry, egg, with butter−0.3 mg
Quiche, cheese and egg−0.3 mg
All values per 100 g, from the same dataset. Differences are against white bread sandwich.
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Questions about white bread sandwich
What the numbers say to the questions people actually search.
How many calories are in a portion of white bread sandwich?
A typical portion (300 g, one serving) gives 690 kcal. Per 100 g the figure is 230 kcal.
Is white bread sandwich high in chloride?
Yes. Sandwich, white bread, bacon, lettuce and tomato has 795 mg chloride per 100 g, 99 % of the NRV, above the 30 % threshold for a “high in” claim.
Are these figures exact for white bread sandwich?
No. They are calculated from a standard recipe in the UK Composition of Foods Integrated Dataset (CoFID, 2021). A different recipe, portion of sauce or cooking method will move them, so read them as a typical estimate.
Which vitamins and minerals does white bread sandwich have most of?
By share of the daily reference intake: chloride (795 mg, 99 %), thiamin (0.34 mg, 31 %) and niacin (3.9 mg, 24 %) per 100 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 11-955, Sandwich, white bread, bacon, lettuce and tomato, published by Public Health England under the Open Government Licence v3.0; this record is a calculated recipe estimate. Main data references: University of North London 1997. Recalculated in 2013. Values are per 100 g of the edible part; a serving is 300 g, one serving, the usual UK portion for dishes. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 603 dishes kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: White Bread). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More dishes
From the same group, with calories per 100 g, and the foods with the most thiamin.
More dishes
- Bhaji, aubergine, pea, potato and cauliflower72 kcal
- Chilli con carne120 kcal
- Curry, lamb242 kcal
- Flan, vegetable, wholemeal191 kcal
- Pakora/bhajia, potato and cauliflower, fried325 kcal
- Pudding, bread and butter137 kcal
- All 603 dishes