Club Sandwich Calories
590 calories per serving
Sandwiches
A classic club sandwich typically contains 550–650 calories, making it a moderately calorie-dense lunch or dinner option. The calorie count can climb quickly thanks to the triple-decker layers of bread, bacon, and mayonnaise — the three biggest contributors to both fat and sodium. Choosing leaner proteins or lighter spreads are the easiest ways to keep this crowd-pleaser in check.
Protein
38g
26% of calories
Carbs
45g
31% of calories
Fat
28g
43% of calories
Ingredient Breakdown
| Ingredient | Calories | Protein | Carbs |
|---|---|---|---|
| 3 Slices White Toast Bread | 210 | 6g | 39g |
| Sliced Turkey Breast (3 oz) | 90 | 18g | 1g |
| Bacon (3 strips, cooked) | 105 | 7g | 0g |
| Mayonnaise (1.5 tbsp) | 90 | 0g | 0g |
| Cheddar or Swiss Cheese (1 slice, 0.75 oz) | 55 | 4g | 0g |
| Romaine Lettuce & Tomato Slices | 15 | 1g | 3g |
| Deli Ham (1.5 oz) | 45 | 6g | 1g |
| Total | 590 | 38g | 45g |
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Start your free trialHealthier Alternatives
Swap white toast for whole-grain or whole-wheat bread
Saves ~50 calories and adds fiber and nutrients
Use light mayo or mustard instead of regular mayo
Saves ~60 calories and up to 10g of fat
Skip the bacon and double the turkey
Saves ~80 calories and significantly reduces saturated fat and sodium
Open-faced club sandwich (2 bread slices instead of 3)
Saves ~140 calories by eliminating the middle bread layer
Portion Tips
- 1.
Ask for mayo on the side — restaurants often spread on more than a tablespoon per layer, which can add 100+ hidden calories.
- 2.
Opt for a half-sandwich with a side salad instead of fries; pairing with chips or fries can add 300–500 calories to your meal.
- 3.
Request one fewer slice of bread to turn the triple-decker into a double-decker and save around 70 calories without losing much satisfaction.
- 4.
Look for the 'light' or 'grilled chicken' club variations on restaurant menus, as these are typically 150–200 calories lighter than the classic version.
- 5.
Watch portion sizes on deli meats — a standard club uses about 4–5 oz total; restaurants may serve up to 6–8 oz, noticeably increasing calorie and sodium counts.
Common Questions About Club Sandwich
How many calories are in a club sandwich?
A standard restaurant-style club sandwich contains approximately 550–650 calories. Homemade versions can range from 450–600 calories depending on the bread type, amount of mayo, and protein choices used.
Is a club sandwich healthy?
A club sandwich can be part of a balanced diet — it offers a solid protein hit (35–40g) from turkey, ham, and bacon. However, it is relatively high in sodium (often 1,200–1,600 mg) and saturated fat from bacon and mayo, so those watching heart health or blood pressure should consider lighter modifications.
How many calories are in a club sandwich without mayo?
Removing mayonnaise from a club sandwich saves roughly 60–100 calories and up to 10g of fat, bringing the total down to approximately 490–530 calories. Mustard or avocado are flavorful lower-calorie alternatives.
How many carbs are in a club sandwich?
A classic triple-decker club sandwich contains approximately 40–50g of carbohydrates, mostly from the three slices of white toast bread. Swapping to whole-grain bread maintains a similar carb count but adds fiber and lowers the glycemic impact.