⏱ 40 min totalChicken and Mayo Sandwich
Per 1 serving · 226 g · 7 ingredients
of a 2,000 cal day
- Protein33g28% of calories
- Carbs25g21% of calories
- Fat27g51% of calories
At a glance
One serving of Chicken and Mayo Sandwich (226 g) has 478 calories, with 33 g of protein, 25 g of carbohydrates and 27 g of fat. Most of its energy comes from fat (51% of calories). It is high in protein (66% DV), Vitamin A (25% DV) and Vitamin E (20% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 24%, 50% and 40% of the daily value.
High in
20%+ of the daily value
- Protein66%
- Vitamin A25%
- Vitamin E20%
- Vitamin K47%
- Thiamine30%
- Riboflavin (B2)24%
Good source of
10–19% of the daily value
- Dietary fiber14%
- Folate (B9)18%
- Vitamin B1212%
- Calcium11%
- Potassium13%
- Magnesium19%
Watch
20%+ of the daily value
- Sodium24%
- Saturated fat50%
- Cholesterol40%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
4 oz Chicken breast- 🥄1 dash Salt
1 dash Black pepper
2 slice Whole wheat bread
1 tbsp Mayonnaise
1 tbsp Butter
1 leaf outer Romaine lettuce
Directions
- 1
Preheat oven to 400°F.
- 2
Season chicken breast with salt and pepper. Bake for 10 minutes, flip, and continue baking for about 15 more minutes, or until the juices run clear.
- 3
Lightly toast bread if desired.
- 4
Spread butter onto both slices of bread.
- 5
Cut chicken and lettuce into bite-sized pieces and mix with the mayonnaise.
- 6
Spoon the chicken, lettuce, and mayonnaise mixture evenly onto the bottom slice of bread.
- 7
Top with the remaining slice of bread and press firmly.
- 8
Cut the sandwich in half.
- 9
Serve immediately.
Vitamins & minerals
Amounts for 1 serving (226 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 229 μg | 25% |
| Vitamin C | 1 mg | 1% |
| Vitamin D | 0.2 μg | 2% |
| Vitamin E | 3 mg | 20% |
| Vitamin K | 57 μg | 47% |
| Thiamine | 0.4 mg | 30% |
| Riboflavin (B2) | 0.3 mg | 24% |
| Niacin | 13 mg | 84% |
| Vitamin B6 | 1 mg | 82% |
| Folate (B9) | 73 μg | 18% |
| Vitamin B12 | 0.3 μg | 12% |
| Pantothenic acid | 2 mg | 43% |
| Choline | 119 mg | 22% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 110 mg | 11% |
| Iron | 2 mg | 26% |
| Potassium | 598 mg | 13% |
| Magnesium | 78 mg | 19% |
| Phosphorus | 375 mg | 54% |
| Zinc | 2 mg | 17% |
| Copper | 0.2 mg | 23% |
| Manganese | 1 mg | 57% |
| Selenium | 41 μg | 74% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 1,488 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.5 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 3 g | — |
| Maltose | 1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 8 g | — |
| Proline | 1 g | — |
| Retinol | 105 μg | — |
| Serine | 1 g | — |
| Starch | 16 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 7 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.2 μg | — |
Burning 478 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 91minWalking (3.5 mph)
- 57minCycling (moderate)
- 40minRunning (6 mph)
- 67minSwimming laps
Common questions
How many calories are in Chicken and Mayo Sandwich?
One serving of Chicken and Mayo Sandwich (1 serving) has 478 calories, which works out to 212 calories per 100 g. That is about 24% of a 2,000-calorie day.
Is Chicken and Mayo Sandwich high in protein?
It provides a solid 33 g of protein per serving (66% of the 50 g daily value), but protein supplies only 28% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Chicken and Mayo Sandwich keto-friendly?
It is hard to fit into a strict keto diet. One serving has 21 g of net carbs and 21% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Chicken and Mayo Sandwich?
552 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Chicken and Mayo Sandwich?
2.8 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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