A bologna sandwich is a classic and convenient meal, but like many sandwiches, the calorie count can quickly skyrocket depending on the ingredients used. While bologna itself is high in protein, it’s also high in fat and sodium, so stacking it between two slices of bread with condiments like mayonnaise and cheese can turn a bologna sandwich into a high calorie meal.
When trying to determine how many calories are in an average bologna sandwich, it helps to look at the typical ingredients used to build this sandwich. From the bread, cheese and bologna to any spreads or toppings added, the calories in each component add up. Understanding serving sizes is also key – are you making a single sandwich with one slice of bologna or piling up the meat?
In this article, we’ll break down the approximate calories found in an average bologna sandwich based on standard ingredients and portion sizes. We’ll look at the calories in:
- Bread – 2 slices
- Bologna – 1 slice
- Cheese – 1 slice
- Spread – 1-2 Tbsp
- Lettuce – 1 leaf
- Tomato – 2 slices
- Onion – 2 slices
By adding up the calories in each of these typical bologna sandwich ingredients, we can estimate a reasonable calorie total for this classic sandwich.
Calories in Bread
Bread is the foundation of most sandwiches, so understanding how many calories are in a sandwich starts with looking at the bread. For a bologna sandwich, most people use standard sliced sandwich bread. Here are the approximate calories for two slices of common bread options:
| Bread Type | Calories Per 2 Slices |
|---|---|
| White bread | 160 calories |
| Wheat bread | 120 calories |
| Sourdough bread | 170 calories |
| Rye bread | 140 calories |
As you can see, two slices of standard sandwich bread range from about 120-170 calories depending on the type. Wheat bread tends to be the lowest in calories while enriched white and artisan sourdough breads are higher. For a moderate sandwich like bologna though, most people would likely use plain white or wheat bread, keeping the bread calories between 120-160 calories.
Calories in Bologna
Now let’s look at the star ingredient – bologna. Bologna is a processed lunch meat made of various chopped, seasoned meats like pork, chicken and beef. A single slice of bologna contains:
- 80-150 calories
- 5-10g fat
- 15-20g protein
The calorie range is wide because some bologna brands make thicker slices than others. For an average bologna sandwich, let’s calculate around 110 calories for one regular slice of bologna. So that adds another 110 calories to our sandwich tally.
It’s important to note that the calories can quickly double or triple if you stack multiple slices of bologna on your sandwich. Adding just one extra slice would add 100+ more calories.
Calories in Cheese
Next up is cheese. Cheese can add a delicious flavor to a bologna sandwich, but it also contributes more fat and calories. One slice of a standard sandwich cheese like American cheese contains about 50 calories.
So by adding cheese to our bologna sandwich, we tack on another 50 calories, bringing us to about 300 calories so far.
Some other common sliced cheese choices and their calories per slice include:
| Cheese Type | Calories Per Slice |
|---|---|
| Cheddar | 60 calories |
| Swiss | 55 calories |
| Provolone | 45 calories |
| Mozzarella | 50 calories |
As you can see, cheese can range between 45-60 calories per slice depending on the variety. So opting for a lower-calorie cheese like provolone would save a few calories compared to cheddar or Swiss. But for an average bologna sandwich, American cheese is the most standard choice.
Calories in Spreads
When building a sandwich, spreads add moisture and flavor. But spreads like mayo, mustard and ranch can also add a lot of calories from fat and added sugar. Here are the calories found in about 1-2 tablespoons of common sandwich spreads:
| Spread | Calories Per Serving |
|---|---|
| Mayonnaise | 90-180 calories |
| Dijon mustard | 15 calories |
| Yellow mustard | 10 calories |
| Ketchup | 15-20 calories |
| Ranch dressing | 120 calories |
| Oil and vinegar | 120 calories |
As shown, mayo packs by far the most calories since up to 2 tablespoons can add 180 calories alone. Mustard and ketchup add minimal calories, while ranch and oil and vinegar dressings fall in the middle.
For an average bologna sandwich, a conservative spread option is 1 tablespoon of mayo at 90 calories. Adding that to our running calorie total brings us to about 390 calories so far.
Calories in Vegetables
Adding some veggie goodness not only adds nutrition to your bologna sandwich, but also boosts the fiber content without spiking calories.
Here are the approximate calories found in standard sandwich vegetable toppings:
| Vegetable | Calories Per Serving |
|---|---|
| Lettuce leaf | 1 calorie |
| 2 tomato slices | 5 calories |
| 2 onion slices | 6 calories |
| Pickle slices | 3 calories |
As you can see, most vegetable toppings add only minimal calories to a sandwich. For an average bologna sandwich, a few slices of tomato and onion total about 10 calories.
Adding those 10 veggie calories brings our estimated calorie total so far to 400 calories.
Total Calories in an Average Bologna Sandwich
Based on the typical bologna sandwich ingredients and portions sizes, here is a summary of the approximate calories in an average bologna sandwich:
| Ingredient | Calories |
|---|---|
| 2 slices of bread | 120 calories |
| 1 slice bologna | 110 calories |
| 1 slice cheese | 50 calories |
| 1 Tbsp mayo | 90 calories |
| Veggies | 10 calories |
| Total Calories | 380 calories |
So based on typical portions and ingredients, an average bologna sandwich made with white bread, one slice bologna, one slice cheese, mayo and veggies totals about 380 calories.
Of course, the calorie count can vary higher or lower depending on the specific ingredients used, such as:
- Using 2+ slices of bologna or cheese instead of one slice
- Adding extra condiments like mustard or ranch dressing
- Picking higher calorie bread like sourdough
- Leaving off vegetables to reduce calories slightly
- Using lower calorie substitutes like turkey bologna and light mayo
Small tweaks to the sandwich can easily alter the totals in either direction. But for a standard bologna sandwich construction, you can expect the calories to land around 380 calories on average.
Ways to Reduce Calories in a Bologna Sandwich
If you’re looking for ways to lighten up a bologna sandwich, here are some simple substitution ideas:
- Use lower-calorie bread like light wheat or sprouted grain
- Choose lower-fat bologna or turkey bologna
- Limit cheese to one thin slice or omit cheese
- Use mustard or other zero-calorie spreads instead of mayo
- Pile on lettuce, tomato, onion, pickles and other veggies
- Skip added oils or butter when cooking bologna or sandwiches
- Opt for a whole grain pita or flatbread instead of regular bread
- Cut the sandwich in half or on a diagonal to make it feel more filling
Following some of these easy tips can easily shave off 100 calories or more from a bologna sandwich, without sacrificing satisfaction.
Healthier Bologna Sandwich Alternatives
In addition to lightening up a standard bologna sandwich, you can also swap out bologna for lower calorie and more nutrient-dense fillings. Here are some ideas for healthier bologna sandwich alternatives:
- Oven-roasted turkey breast
- Grilled chicken breast
- Tuna salad made with Greek yogurt instead of mayo
- Egg salad with mustard instead of mayo
- Hummus and cucumber
- Turkey bacon with tomato and lettuce
- Sliced avocado and sprouts
All of these options will be lower in calories compared to bologna, while also providing more beneficial nutrients like protein, heart-healthy fats and important vitamins and minerals.
Trading out high-sodium deli meats for lean proteins, plant-based options and fresh produce is an easy way to transform a bologna sandwich into a nutritious meal that will keep you full and satisfied.
The Bottom Line
A classic bologna sandwich can contain around 380 calories based on standard ingredients like bread, bologna, cheese and mayo. The calories can range higher or lower depending on the type of ingredients used, portion sizes and any additional toppings or condiments added to the sandwich. To lighten up a bologna sandwich, choose lower calorie bread, lighter protein and cheese options, pile on veggies and use mustard or other no-calorie spreads instead of mayonnaise. Swapping out bologna for lean proteins or plant-based fillings can also cut calories and increase the nutritional value of your sandwich. By making simple modifications, you can still enjoy the convenience and comfort of a great sandwich, while controlling calories too.
