85 %
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?
489kcal
in a 300 g serving
163 kcal per 100 g.
Source: UK CoFID 2021, record 11-965. Checked 5 October 2026.
12.3 gFat
24.6 gProtein
4.8 gFibre
85 %Daily thiamin
What’s in a 300 g serving
More than half of a serving is water. The rest is 75 g carbohydrate and 24.6 g protein.
- 12.3 gFat
- 24.6 gProtein
- 75 gCarbohydrate
- 4.8 gFibre
- 176 gWater
- 7.8 gMinerals and the rest
About average for dishes
White bread sandwich is 163 kcal per 100 g. The 603 dishes in this database average 180.
White bread sandwich163
Dishes average180
Low in sugar
2.5 g of sugars per 100 g; the UK “low sugars” line is 5 g.
Sugars, per serving7.5 g
Salt, per serving3 g
Vitamins and minerals in white bread sandwich
One of the 23 recorded reach the “high in” level. Thiamin leads.
Show all 23 with amounts
Chloride1917 mg, 240 %
Thiamin (vitamin B1)0.93 mg, 85 %
Niacin (vitamin B3)12 mg, 75 %
Phosphorus378 mg, 54 %
Manganese0.87 mg, 43 %
Vitamin B60.54 mg, 39 %
Calcium294 mg, 37 %
Folate0.072 mg, 36 %
Copper0.33 mg, 33 %
Selenium0.018 mg, 33 %
Vitamin E3.6 mg, 30 %
Potassium570 mg, 29 %
Pantothenic acid (vitamin B5)1.5 mg, 25 %
Vitamin B120.0006 mg, 24 %
Zinc2.4 mg, 24 %
Iron3.1 mg, 22 %
Riboflavin (vitamin B2)0.24 mg, 17 %
Magnesium57 mg, 15 %
Vitamin A0.108 mg, 14 %
Vitamin D0.0006 mg, 12 %
Iodine0.012 mg, 8 %
Vitamin C6 mg, 7.5 %
Biotin0.0036 mg, 7.2 %
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 2.5 % of the vitamin C reference intake, 4 % of the vitamin D reference intake and 2.4 % of the biotin reference intake per 100 g.
Vitamin C
2.5%in white bread sandwich, per 100 g
Find it inCherries, West Indian2150 % per 100 g
Vitamin D
4%in white bread sandwich, per 100 g
Find it inBloater, grilled500 % per 100 g
Biotin
2.4%in white bread sandwich, per 100 g
Find it inLiver, chicken, fried432 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
Or one scoop of Immufix
Every 25 g scoop declares 100 mg of vitamin C, 0.00125 mg of vitamin D and 0.075 mg of selenium, alongside other vitamins and minerals. Vitamin C, vitamin D and selenium contribute to the normal function of the immune system.
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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
Per 100 g, nut roast has the most thiamin in this comparison, followed by fishcakes (salmon, coated in breadcrumbs, baked) and white bread sandwich.
0.5mg
0.4mg
0.3mg
0.2mg
0.1mg
Nut roast+0.2 mg
Sandwich, white bread, ham saladthis page
All values per 100 g, from the same dataset. Differences are against white bread sandwich.
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Questions about white bread sandwich
The questions people ask about white bread sandwich, answered from the dataset.
How many calories are in a portion of white bread sandwich?
A typical portion (300 g, one serving) gives 489 kcal. Per 100 g the figure is 163 kcal.
Is white bread sandwich high in chloride?
Yes. Sandwich, white bread, ham salad has 639 mg chloride per 100 g, 80 % 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 (639 mg, 80 %), thiamin (0.31 mg, 28 %) and niacin (4 mg, 25 %) per 100 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 11-965, Sandwich, white bread, ham salad, 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
- Okra with tomatoes and onion, West Indian98 kcal
- Pork, stir-fried with vegetables103 kcal
- Sauce, curry, onion, with vegetable oil298 kcal
- Beef bourguignonne105 kcal
- Cheesecake325 kcal
- Curry, egg, with rapeseed oil149 kcal
- All 603 dishes