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Smoked Turkey, Arugula and Strained Cheese Sandwich Calories
Source of protein and calcium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Smoked Turkey, Arugula and Strained Cheese Sandwich (180 g) has 441 calories. That works out to 245 calories per 100 g. It contains 48.6 g of carbs, 24.3 g of protein, 17.1 g of fat and 3.8 g of fiber. Its 43.2 µg of Selenium covers 79% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Smoked Turkey, Arugula and Strained Cheese Sandwich Nutrition Facts
Selected: 1 serving (medium) · 180 g
441
KCAL / 180G
Carbs
48.6g
· 18% DV
Protein
24.3g
· 49% DV
Fat
17.1g
· 22% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 44% · Protein 22% · Fat 34%
Smoked Turkey, Arugula and Strained Cheese Sandwich nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 441 kcal | |
| Total fat | 17.1 g | 22% |
| Saturated fat | 6.39 g | 32% |
| Trans fat | 0.09 g | |
| Sodium | 1116 mg | 49% |
| Total carbohydrate | 48.6 g | 18% |
| Fiber | 3.8 g | 14% |
| Protein | 24.3 g | 49% |
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 Serving of Smoked Turkey, Arugula and Strained Cheese Sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 441 kcal |
| 1 piece (half) | 90 g | 221 kcal |
| 100 g | 100 g | 245 kcal |
| 1 serving (small) | 130 g | 319 kcal |
| 1 piece (whole) | 180 g | 441 kcal |
| 2 piece (half) | 180 g | 441 kcal |
| 1 serving (large) | 250 g | 613 kcal |
| 1 serving (extra large) | 320 g | 784 kcal |
Calculated from 245 calories per 100 g.
Frequently Asked Questions About Smoked Turkey, Arugula and Strained Cheese Sandwich
How do you make a Smoked Turkey, Arugula and Strained Cheese Sandwich?
Spread strained cheese over the bread, layer on smoked turkey, then add clean, dry arugula and close the sandwich. Adding the arugula last helps keep the leaves crisp and prevents their moisture from softening the bread.
Is a Smoked Turkey, Arugula and Strained Cheese Sandwich a healthy lunch?
It can be a satisfying lunch, with protein from the turkey and calcium from the cheese. Smoked turkey is a processed, often salty meat, so balance the sandwich with whole-grain bread and extra vegetables rather than relying on it as an everyday staple.
How long does a Smoked Turkey, Arugula and Strained Cheese Sandwich last in the fridge?
A Smoked Turkey, Arugula and Strained Cheese Sandwich is best eaten the day it is made. Keep it covered and refrigerated; arugula wilts and the cheese can make the bread soggy. Discard it if it has been left at room temperature for a prolonged period.
What goes well with a Smoked Turkey, Arugula and Strained Cheese Sandwich?
A light soup, a crisp salad or fresh fruit pairs well with a Smoked Turkey, Arugula and Strained Cheese Sandwich. Since smoked turkey can be salty and arugula is peppery, mild sides work especially well; avoid adding several salty accompaniments.
Can you make a Smoked Turkey, Arugula and Strained Cheese Sandwich ahead of time?
Yes, but keep the arugula separate until serving for the best texture. If you need to assemble the Smoked Turkey, Arugula and Strained Cheese Sandwich in advance, use dry leaves, wrap it tightly and refrigerate it promptly.
Can you toast a Smoked Turkey, Arugula and Strained Cheese Sandwich?
Yes, but the heat wilts the arugula and softens the strained cheese. For a better-textured Smoked Turkey, Arugula and Strained Cheese Sandwich, toast the bread with the turkey and cheese, then add fresh arugula after heating.
What can replace the smoked turkey in a Smoked Turkey, Arugula and Strained Cheese Sandwich?
Thin slices of roast turkey or cooked chicken can replace the smoked turkey. They give the Smoked Turkey, Arugula and Strained Cheese Sandwich a milder, less smoky flavor; a little black pepper or paprika can add extra seasoning.
Which bread is best for a Smoked Turkey, Arugula and Strained Cheese Sandwich?
Sturdy whole-grain, sourdough or rye bread holds the filling well. A soft, thin loaf can become soggy from the strained cheese, so lightly toasting the bread helps a Smoked Turkey, Arugula and Strained Cheese Sandwich keep its shape.
Can you eat a Smoked Turkey, Arugula and Strained Cheese Sandwich for breakfast?
Yes, a Smoked Turkey, Arugula and Strained Cheese Sandwich can be a convenient breakfast. Because smoked turkey may be salty, pair it with fresh tomato or cucumber instead of adding several other salty foods.
Should you wash the arugula for a Smoked Turkey, Arugula and Strained Cheese Sandwich?
Yes, rinse the arugula under clean running water and dry it thoroughly before making the sandwich. Wet leaves can soften the bread and make a Smoked Turkey, Arugula and Strained Cheese Sandwich less enjoyable to eat.
Smoked Turkey, Arugula and Strained Cheese Sandwich Vitamins & Minerals
Vitamins
B3
8.64mg · 54% DV
B1
0.5mg · 42% DV
B12
0.99µg · 41% DV
B6
0.58mg · 34% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
369mg · 53% DV
Sodium
1116mg · 49% DV
Manganese
0.76mg · 33% DV
Potassium ⭐
369mg · 11% DV
Smoked Turkey, Arugula and Strained Cheese Sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Smoked Turkey, Arugula and Strained Cheese Sandwich
To burn the 441 calories in 1 serving (medium) (180 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 Smoked Turkey, Arugula and Strained Cheese Sandwich?
A smoked turkey, arugula and strained cheese sandwich layers sliced smoked turkey, peppery leaves and soft strained cheese between slices of bread. It is a convenient café or at-home meal rather than a dish tied to one particular region; the bread and proportions vary with local tastes. The cheese gives the filling a creamy, mildly tangy quality, while the arugula adds freshness and a pleasant bite against the turkey’s savoury smokiness.
Enjoy it for lunch or as a quick breakfast, with soup or a simple side salad. It provides protein and calcium, and the bread makes it satisfying. For a lighter sandwich, use a thinner spread of cheese and add extra greens or sliced tomato.
How Nutritious Is Smoked Turkey, Arugula and Strained Cheese 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 Smoked Turkey, Arugula and Strained Cheese 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 Smoked Turkey, Arugula and Strained Cheese Sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Smoked Turkey, Arugula and Strained Cheese 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
Smoked Turkey, Arugula and Strained Cheese Sandwich Fat Profile
SATURATED
6.39g
MONOUNSATURATED
5.94g
POLYUNSATURATED
2.7g
Omega 6:3 ratio 13.5:1
Above the ideal 4:1 (13.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.