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A plain veg sandwich is about 200 kcal, a grilled veg sandwich about 300, a paneer kathi roll about 400 and a club sandwich about 450. Here are the approximate calories in 14 sandwiches, rolls, wraps and burgers, per piece.
| Item (typical portion) | kcal |
|---|---|
| Jam sandwich (2 slices, 2 tsp jam, 1 tsp butter) | ~200 |
| Veg sandwich: cucumber, tomato, chutney, 1 tsp butter (2 slices) | ~200 |
| Peanut butter sandwich (2 slices, 1 tbsp) | ~230 |
| Boiled egg sandwich (1 egg, 2 slices, 1 tsp butter) | ~240 |
| Item (typical portion) | kcal |
|---|---|
| Grilled veg sandwich (1) | ~300 |
| Bombay masala toast sandwich (potato filling) | ~330 |
| Veg cheese grilled sandwich (1) | ~330 |
| Veg kathi roll (1) | ~330 |
| Veg burger, aloo tikki (1) | ~350 |
| Paneer tikka sandwich (1) | ~380 |
| Paneer kathi roll (1) | ~400 |
| Egg roll (1) | ~400 |
| Item (typical portion) | kcal |
|---|---|
| Chicken roll (1) | ~420 |
| Club sandwich, veg (3 slices, mayo, cheese) | ~450 |
| Chicken shawarma-style wrap (1) | ~450 |
Our approximate estimates for typical café or street sizes. Fillings and spreads vary, and a "large" roll is bigger than a standard one.
The bread is only part of the number. Two slices are about 130 kcal, and what goes between them does the rest. A teaspoon of butter adds about 36 kcal, one cheese slice about 65, and a tablespoon of mayonnaise about 95, so a sandwich that looks light can be heavy once it is buttered, cheesed and grilled.
Rolls and wraps are made with a paratha or roti and a filling, so they start higher than a slice of bread. A kathi roll comes to about 330 kcal with vegetables and about 400 with paneer or egg, mostly from the paratha, the oil and the filling.
Easy way to read it: the spreads and the cheese are the swing factors. Ask for less butter or mayonnaise and the number moves more than it does by changing the bread.
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Scan your food Track todayThese are approximate numbers for typical servings, not exact ones, and they are not advice about what you should eat or drink. If you have a health condition or a target from a doctor or dietitian, follow that instead of a general table.
About 200 kcal for two slices with vegetables, chutney and a little butter. A grilled veg sandwich is about 300 kcal.
About 330 kcal for a veg kathi roll and about 400 kcal for a paneer or egg roll.
About 450 kcal for a vegetarian club sandwich with three slices, mayonnaise and cheese.
About 65 kcal for one slice of around 25 g.
Figures on this page are our own approximate calculations from typical values and portions. They are estimates, not laboratory measurements. This article is educational information, not medical or nutrition advice.
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