78 %
Vitamin E contributes to the protection of cells from oxidative stress.
How many calories are in white bread sandwich?
729kcal
in a 300 g serving
243 kcal per 100 g.
Source: UK CoFID 2021, record 11-966. Checked 5 October 2026.
33.6 gFat
26.4 gProtein
4.5 gFibre
78 %Daily vitamin E
What’s in a 300 g serving
About a third of a serving is water, which is why the calories stay low. What is left is mostly carbohydrate.
- 33.6 gFat
- 26.4 gProtein
- 85.5 gCarbohydrate
- 4.5 gFibre
- 143 gWater
- 7.5 gMinerals and the rest
Above average for dishes
White bread sandwich is 243 kcal per 100 g. The 603 dishes in this database average 180.
White bread sandwich243
Dishes average180
Low in sugar
2.2 g of sugars per 100 g; the UK “low sugars” line is 5 g.
Sugars, per serving6.6 g
Salt, per serving2.4 g
Vitamins and minerals in white bread sandwich
One of the 22 reach the “high in” level: vitamin E.
A source of
Only a trace
- Vitamin C
Show all 22 with amounts
Chloride1659 mg, 207 %
Vitamin E9.3 mg, 78 %
Vitamin B120.0018 mg, 72 %
Vitamin D0.0033 mg, 66 %
Niacin (vitamin B3)9.6 mg, 60 %
Selenium0.033 mg, 60 %
Phosphorus345 mg, 49 %
Calcium372 mg, 47 %
Manganese0.93 mg, 47 %
Thiamin (vitamin B1)0.51 mg, 46 %
Riboflavin (vitamin B2)0.54 mg, 39 %
Folate0.072 mg, 36 %
Iodine0.051 mg, 34 %
Iron4.6 mg, 33 %
Copper0.33 mg, 33 %
Pantothenic acid (vitamin B5)1.8 mg, 31 %
Biotin0.015 mg, 30 %
Zinc2.7 mg, 27 %
Vitamin A0.207 mg, 26 %
Potassium372 mg, 19 %
Vitamin B60.24 mg, 17 %
Magnesium54 mg, 14 %
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What white bread sandwich doesn’t give you. And where to find it.
No recorded vitamin C, and only 4.8 % of the magnesium reference intake and 5.7 % of the vitamin B6 reference intake per 100 g.
Vitamin C
Tracein white bread sandwich
Find it inCherries, West Indian2150 % per 100 g
Magnesium
4.8%in white bread sandwich, per 100 g
Find it inCoriander leaves, dried184 % per 100 g
Vitamin B6
5.7%in white bread sandwich, per 100 g
Find it inWheatgerm184 % 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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Tracked UK delivery
Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.
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
White bread sandwich comes second for vitamin E here, just behind nut croquettes (fried).
7.8mg
3.1mg
2.4mg
2mg
1.4mg
0.7mg
Nut croquettes, fried+4.7 mg
Sandwich, white bread, egg mayonnaisethis page
Curry, chicken−0.7 mg
Bolognese sauce (with meat)−1.1 mg
Pie, vegetable, wholemeal−2.4 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
Four questions chosen by the facts above, so every food answers differently.
How many calories are in a portion of white bread sandwich?
A typical portion (300 g, one serving) gives 729 kcal. Per 100 g the figure is 243 kcal.
Is white bread sandwich high in chloride?
Yes. Sandwich, white bread, egg mayonnaise has 553 mg chloride per 100 g, 69 % 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 (553 mg, 69 %), vitamin E (3.1 mg, 26 %) and vitamin B12 (0.0006 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 11-966, Sandwich, white bread, egg mayonnaise, 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 vitamin E.
More dishes
- Sauce, curry, sweet, UK type92 kcal
- Beef olives159 kcal
- Chicken chasseur78 kcal
- Curry, fish139 kcal
- Flan, cheese, onion and potato355 kcal
- Okra with tomatoes and onion, West Indian98 kcal
- All 603 dishes