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Turkey Ham and Beef Sandwich Calories
Protein-rich deli-meat sandwich with high sodium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (whole) of Turkey Ham and Beef Sandwich (220 g) has 495 calories. That works out to 225 calories per 100 g. It contains 48.6 g of carbs, 34.8 g of protein, 18 g of fat and 3.3 g of fiber. Its 63.8 µg of Selenium covers 116% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Turkey Ham and Beef Sandwich Nutrition Facts
Selected: 1 serving (whole) · 220 g
495
KCAL / 220G
Carbs
48.6g
· 18% DV
Protein
34.8g
· 70% DV
Fat
18g
· 23% DV
Fiber
3.3g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 39% · Protein 28% · Fat 33%
Turkey Ham and Beef Sandwich nutrition facts table · 1 serving (whole) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 495 kcal | |
| Total fat | 18 g | 23% |
| Saturated fat | 5.61 g | 28% |
| Trans fat | 0.18 g | |
| Sodium | 1672 mg | 73% |
| Total carbohydrate | 48.6 g | 18% |
| Fiber | 3.3 g | 12% |
| Protein | 34.8 g | 70% |
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 Turkey Ham and Beef Sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (whole) | 220 g | 495 kcal |
| 1 piece (quarter) | 55 g | 124 kcal |
| 100 g | 100 g | 225 kcal |
| 1 piece (half) | 110 g | 248 kcal |
| 1 serving (small) | 150 g | 338 kcal |
| 1 serving (large) | 300 g | 675 kcal |
| 2 serving (double) | 440 g | 990 kcal |
Calculated from 225 calories per 100 g.
Frequently Asked Questions About Turkey Ham and Beef Sandwich
What is in a Turkey Ham and Beef Sandwich?
A Turkey Ham and Beef Sandwich combines turkey ham and beef between slices of bread or in a roll. Common additions include cheese, lettuce, tomato, pickles, and condiments, but recipes vary.
Does a Turkey Ham and Beef Sandwich contain pork?
Not necessarily: turkey ham is made from turkey, while the beef component is beef. The sandwich name does not indicate pork, though a particular deli product or recipe could include other meats, so check its ingredients.
How do you make a Turkey Ham and Beef Sandwich at home?
Layer turkey ham and cooked beef on bread, then add vegetables such as lettuce and tomato. Mustard or a light spread works well; go easy on salty sauces because deli meats can already contribute plenty of sodium.
Can you eat a Turkey Ham and Beef Sandwich cold?
Yes, you can eat a Turkey Ham and Beef Sandwich cold when the meats are ready-to-eat deli products. Keep it chilled until serving rather than leaving a prepared sandwich at room temperature for an extended period.
Can you toast a Turkey Ham and Beef Sandwich?
Yes, a Turkey Ham and Beef Sandwich can be toasted in a sandwich press or skillet. Add leafy greens and other crisp vegetables after heating so they do not become limp.
Is a Turkey Ham and Beef Sandwich a good lunch to pack?
It can be a convenient packed lunch, but keep the Turkey Ham and Beef Sandwich cold until you eat it. Pack wet ingredients separately if you want the bread to stay firm, and add them shortly before serving.
What bread and condiments go well with a Turkey Ham and Beef Sandwich?
Soft rolls, sandwich bread, and whole-grain bread all work with a Turkey Ham and Beef Sandwich. Mustard, mayonnaise, or a mild creamy spread are common choices; use salty pickles and sauces sparingly.
How long does a Turkey Ham and Beef Sandwich keep in the fridge?
A Turkey Ham and Beef Sandwich is best eaten soon after preparation, especially if it contains cut vegetables or moist sauces. Refrigerate leftovers in a sealed container and discard the sandwich if it has been left warm for too long.
Is a Turkey Ham and Beef Sandwich high in sodium?
It can be: deli-style turkey ham and beef are often salty, and cheese, pickles, and condiments can add more sodium. Choose lower-salt accompaniments and skip extra salty sauces if you want to reduce the total.
What can you serve with a Turkey Ham and Beef Sandwich?
Serve a Turkey Ham and Beef Sandwich with a green salad, fresh vegetables, or fruit for a lighter meal. Since the sandwich can be salty, less-salted sides are a better match than heavily seasoned chips.
Turkey Ham and Beef Sandwich Vitamins & Minerals
Vitamins
B12
1.8µg · 75% DV
B3
11.22mg · 70% DV
B1
0.68mg · 57% DV
B6
0.64mg · 38% DV
Minerals
Selenium
64µg · 116% DV
Sodium
1672mg · 73% DV
Phosphorus
407mg · 58% DV
Zinc
4.73mg · 43% DV
Potassium ⭐
517mg · 15% DV
Turkey Ham and Beef Sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Turkey Ham and Beef Sandwich
To burn the 495 calories in 1 serving (whole) (220 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 Turkey Ham and Beef Sandwich?
A Turkey ham and beef sandwich is a deli-style sandwich made with sliced turkey ham and beef between pieces of bread or in a roll. It is a convenient lunch rather than a dish tied to one particular regional tradition, and the bread, condiments and other fillings can vary.
The soft bread contrasts with the savoury, often mildly seasoned meats. It is commonly eaten cold as a grab-and-go lunch, though it can also be toasted. This is a protein-rich choice, but deli meats make it high in sodium. Add lettuce, tomato or cucumber for freshness, and go easy on salty condiments or spreads if you want a lighter-tasting sandwich.
How Nutritious Is Turkey Ham and Beef 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 Turkey Ham and Beef 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 Turkey Ham and Beef Sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Turkey Ham and Beef 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
Turkey Ham and Beef Sandwich Fat Profile
SATURATED
5.61g
MONOUNSATURATED
7.15g
POLYUNSATURATED
2.24g
Omega 6:3 ratio 10:1
Above the ideal 4:1 (10:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.