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Multigrain turkey sandwich Calories
High protein, fiber-rich, multigrain bread, lean turkey
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Multigrain turkey sandwich (140 g) has 252 calories. That works out to 180 calories per 100 g. It contains 33.6 g of carbs, 16.8 g of protein, 4.9 g of fat and 4.5 g of fiber. Its 4.5 mg of B3 covers 28% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Multigrain turkey sandwich Nutrition Facts
Selected: 1 piece (medium) · 140 g
252
KCAL / 140G
Carbs
33.6g
· 12% DV
Protein
16.8g
· 34% DV
Fat
4.9g
· 6% DV
Fiber
4.5g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 27% · Fat 18%
Multigrain turkey sandwich nutrition facts table · 1 piece (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 252 kcal | |
| Total fat | 4.9 g | 6% |
| Saturated fat | 0.98 g | 5% |
| Trans fat | 0.03 g | |
| Sodium | 672 mg | 29% |
| Total carbohydrate | 33.6 g | 12% |
| Fiber | 4.5 g | 16% |
| Protein | 16.8 g | 34% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Multigrain turkey sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 140 g | 252 kcal |
| 1 piece (mini) | 70 g | 126 kcal |
| 1 piece (small) | 90 g | 162 kcal |
| 100 g | 100 g | 180 kcal |
| 1 piece (thin) | 110 g | 198 kcal |
| 1 serving (medium) | 140 g | 252 kcal |
| 1 piece (thick) | 180 g | 324 kcal |
| 1 piece (large) | 200 g | 360 kcal |
| 1 piece (jumbo) | 280 g | 504 kcal |
| 2 piece (double) | 280 g | 504 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Multigrain turkey sandwich
Is a multigrain turkey sandwich healthy?
A multigrain turkey sandwich can make a balanced meal, with fiber from the bread and protein from the turkey. Ready-made versions are processed foods, and deli turkey or generous sauces can add substantial salt.
Is a multigrain turkey sandwich good for weight loss?
A multigrain turkey sandwich does not cause weight loss on its own, but its protein and fiber can help make a meal satisfying. Large portions, cheese, and creamy sauces add energy, so keep fillings and condiments in proportion.
How do you make a multigrain turkey sandwich?
Layer cooked turkey, lettuce, and tomato between slices of multigrain bread. Add mustard or a thin spread, and keep wet fillings separate until serving if you are packing it ahead to prevent soggy bread.
What cheese goes best in a multigrain turkey sandwich?
Swiss, provolone, and cheddar all pair well with turkey in a multigrain sandwich. Swiss and provolone have a mild flavor that lets the turkey stand out; use a thin slice if you want the bread and fillings to remain balanced.
What sauce is best for a multigrain turkey sandwich?
Mustard is a classic choice for a multigrain turkey sandwich because its sharp flavor complements turkey without making the bread heavy. Pesto or a yogurt-based spread also works; use wet sauces sparingly to avoid soggy bread.
What should you serve with a multigrain turkey sandwich?
A multigrain turkey sandwich pairs well with vegetable soup, a side salad, or sliced fresh vegetables. For a more filling meal, add fruit or yogurt rather than relying on a large portion of chips.
Can you eat a multigrain turkey sandwich cold?
Yes, a multigrain turkey sandwich is commonly eaten cold, and it is convenient for packed lunches. Keep it refrigerated until you leave, and use an insulated lunch bag with a cold pack if it will not be eaten soon.
How long does a multigrain turkey sandwich last in the fridge?
A multigrain turkey sandwich can generally be refrigerated in a sealed container for 3–4 days. Discard it if it has sat at room temperature for more than two hours; moist vegetables can make the bread soggy before then.
Can you freeze a multigrain turkey sandwich?
Yes, you can freeze a multigrain turkey sandwich, but it holds up best without lettuce, tomato, or mayonnaise. Wrap it tightly, thaw it in the refrigerator, then add fresh vegetables and sauce before eating.
Can you meal-prep multigrain turkey sandwiches?
Yes, multigrain turkey sandwiches work for meal prep if you keep them cold and limit moisture. Prepare the turkey and bread in advance, but pack tomatoes, lettuce, pickles, and sauces separately so the sandwich stays fresh-tasting.
Multigrain turkey sandwich Vitamins & Minerals
Vitamins
B3
4.48mg · 28% DV
B12
0.49µg · 20% DV
B1
0.18mg · 15% DV
B6
0.25mg · 15% DV
Minerals
Sodium
672mg · 29% DV
Selenium
14µg · 25% DV
Manganese
0.53mg · 23% DV
Phosphorus
154mg · 22% DV
Potassium ⭐
252mg · 7% DV
Multigrain turkey sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Multigrain turkey sandwich
To burn the 252 calories in 1 piece (medium) (140 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Multigrain turkey sandwich?
A multigrain turkey sandwich pairs turkey meat with bread made from more than one kind of grain. It is a convenient modern sandwich rather than a dish tied to a particular culinary tradition, and fillings or condiments can vary. The bread may be served soft or toasted, with vegetables added if you like.
Its flavour is usually mild and savoury: the turkey is relatively lean, while the bread brings a heartier texture and a little more character than plain white bread. It works well as a packed lunch, a quick meal between errands, or an easy option for a picnic. Turkey contributes protein and the multigrain bread adds fibre; each 100 g provides 12 g of protein. For a lighter version, add crisp vegetables and go easy on rich spreads.
How Nutritious Is Multigrain turkey sandwich?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Multigrain turkey sandwich Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Multigrain turkey sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Multigrain turkey sandwich Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Multigrain turkey sandwich Fat Profile
SATURATED
0.98g
MONOUNSATURATED
1.54g
POLYUNSATURATED
1.68g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.