⏱ 15 min totalBBQ Chicken Sandwich
Per 1 serving · 237 g · 5 ingredients
of a 2,000 cal day
- Protein40g33% of calories
- Carbs39g32% of calories
- Fat19g35% of calories
- ✓ Protein-dense
At a glance
One serving of BBQ Chicken Sandwich (237 g) has 491 calories, with 40 g of protein, 39 g of carbohydrates and 19 g of fat. Most of its energy comes from fat (35% of calories). It is high in protein (79% DV), Vitamin E (22% DV) and thiamine (26% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 37%, 36% and 37% of the daily value.
High in
20%+ of the daily value
- Protein79%
- Vitamin E22%
- Thiamine26%
- Riboflavin (B2)33%
- Niacin85%
- Vitamin B684%
Good source of
10–19% of the daily value
- Dietary fiber13%
- Folate (B9)10%
- Potassium13%
Watch
20%+ of the daily value
- Sodium37%
- Saturated fat36%
- Cholesterol37%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 tsp Olive oil
4 oz Chicken breast
2 slice Whole wheat bread
2 tbsp Barbecue sauce
1 slice (1 oz) Cheddar cheese
Directions
- 1
Pound the chicken breast to an even thickness using a kitchen mallet or the back of a heavy jar.
- 2
Heat olive oil in a nonstick pan over medium heat. Cook the chicken until it reaches an internal temperature of 165°F, about 4 minutes per side.
- 3
Toast the bread slices.
- 4
Chop the cooked chicken breast and assemble the sandwich by layering barbecue sauce, cheese, and chicken between the toasted bread slices.
Vitamins & minerals
Amounts for 1 serving (237 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 85 μg | 9% |
| Vitamin C | 0.2 mg | 0% |
| Vitamin D | 0.2 μg | 1% |
| Vitamin E | 3 mg | 22% |
| Vitamin K | 9 μg | 7% |
| Thiamine | 0.3 mg | 26% |
| Riboflavin (B2) | 0.4 mg | 33% |
| Niacin | 14 mg | 85% |
| Vitamin B6 | 1 mg | 84% |
| Folate (B9) | 42 μg | 10% |
| Vitamin B12 | 0.5 μg | 20% |
| Pantothenic acid | 2 mg | 45% |
| Choline | 115 mg | 21% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 296 mg | 30% |
| Iron | 2 mg | 26% |
| Potassium | 624 mg | 13% |
| Magnesium | 86 mg | 20% |
| Phosphorus | 500 mg | 71% |
| Zinc | 3 mg | 26% |
| Copper | 0.2 mg | 24% |
| Manganese | 1 mg | 56% |
| Selenium | 49 μg | 88% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 71 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 10 μg | — |
| Fructose | 6 g | — |
| Galactose | 0 g | — |
| Glucose | 6 g | — |
| Glutamic acid | 6 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 1,592 μg | — |
| Lysine | 3 g | — |
| Maltose | 1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 7 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 2 g | — |
| Retinol | 80 μg | — |
| Serine | 1 g | — |
| Starch | 16 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 1 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.2 μg | — |
Burning 491 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 93minWalking (3.5 mph)
- 59minCycling (moderate)
- 41minRunning (6 mph)
- 69minSwimming laps
Common questions
How many calories are in BBQ Chicken Sandwich?
One serving of BBQ Chicken Sandwich (1 serving) has 491 calories, which works out to 207 calories per 100 g. That is about 25% of a 2,000-calorie day.
Is BBQ Chicken Sandwich high in protein?
Yes. It has 40 g of protein per serving, and 33% of its calories come from protein (8 g of protein per 100 calories).
Is BBQ Chicken Sandwich keto-friendly?
It is hard to fit into a strict keto diet. One serving has 35 g of net carbs and 32% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in BBQ Chicken Sandwich?
846 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in BBQ Chicken Sandwich?
14 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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