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Turkey Ham Sandwich on Buckwheat Bread Calories
Protein-rich sandwich
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Turkey Ham Sandwich on Buckwheat Bread (180 g) has 374 calories. That works out to 208 calories per 100 g. It contains 53.6 g of carbs, 22.3 g of protein, 8.5 g of fat and 6.1 g of fiber. Its 39.6 µg of Selenium covers 72% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Turkey Ham Sandwich on Buckwheat Bread Nutrition Facts
Selected: 1 serving (medium) · 180 g
374
KCAL / 180G
Carbs
53.6g
· 19% DV
Protein
22.3g
· 45% DV
Fat
8.5g
· 11% DV
Fiber
6.1g
· 22% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 56% · Protein 23% · Fat 21%
Turkey Ham Sandwich on Buckwheat Bread nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 374 kcal | |
| Total fat | 8.5 g | 11% |
| Saturated fat | 2.07 g | 10% |
| Trans fat | 0.04 g | |
| Sodium | 1188 mg | 52% |
| Total carbohydrate | 53.6 g | 19% |
| Fiber | 6.1 g | 22% |
| Protein | 22.3 g | 45% |
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 Sandwich on Buckwheat Bread?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 374 kcal |
| 1 piece (quarter) | 45 g | 94 kcal |
| 1 piece (half) | 90 g | 187 kcal |
| 100 g | 100 g | 208 kcal |
| 1 serving (small) | 130 g | 270 kcal |
| 1 piece (whole) | 180 g | 374 kcal |
| 1 serving (large) | 240 g | 499 kcal |
| 1 serving (extra large) | 300 g | 624 kcal |
| 2 serving (double) | 360 g | 749 kcal |
Calculated from 208 calories per 100 g.
Frequently Asked Questions About Turkey Ham Sandwich on Buckwheat Bread
Is a turkey ham sandwich on buckwheat bread healthy?
A turkey ham sandwich on buckwheat bread can be a balanced, convenient meal, with protein from the turkey and fibre from the bread. Its overall nutritional value also depends on the fillings, especially salty deli meat, cheese and generous sauces.
Is turkey ham in a turkey ham sandwich on buckwheat bread actually pork?
No. In a turkey ham sandwich on buckwheat bread, “turkey ham” refers to processed turkey, not pork ham. It is typically seasoned and smoked or otherwise cooked, then sliced; the exact ingredients vary by product.
What does buckwheat bread taste like in a turkey ham sandwich?
Buckwheat bread in a turkey ham sandwich usually has a nutty, earthy flavour that pairs well with smoky turkey and sharp mustard. Its texture can be denser than white wheat bread, so crisping it lightly can make the sandwich easier to handle.
Can you toast a turkey ham sandwich on buckwheat bread?
Yes, you can toast a turkey ham sandwich on buckwheat bread in a skillet, sandwich press or toaster oven. Toasting warms the filling and crisps the bread; add lettuce or other delicate vegetables after heating so they stay fresh.
What toppings go well in a turkey ham sandwich on buckwheat bread?
Mustard, crisp lettuce, tomato, cucumber and a mild cheese all work well in a turkey ham sandwich on buckwheat bread. For a sharper contrast with the smoky turkey, try pickles or a thin layer of horseradish rather than a heavy sauce.
How do you make a turkey ham sandwich on buckwheat bread at home?
Layer sliced turkey ham and your chosen vegetables between two slices of buckwheat bread to make a turkey ham sandwich. Spread mustard or another sauce thinly, and place wet ingredients between the meat and greens to help keep the bread from getting soggy.
How long does a turkey ham sandwich on buckwheat bread keep in the fridge?
Keep a turkey ham sandwich on buckwheat bread covered and refrigerated, and eat it within 3–4 days. For better texture, store wet vegetables separately and add them just before eating, since they can make the buckwheat bread soggy.
Can you freeze a turkey ham sandwich on buckwheat bread?
Yes, but a turkey ham sandwich on buckwheat bread may lose texture after thawing, especially if it contains fresh vegetables or mayonnaise. Freeze it without those fillings, wrapped tightly, then thaw it in the refrigerator and add fresh toppings afterward.
What can you serve with a turkey ham sandwich on buckwheat bread?
A turkey ham sandwich on buckwheat bread pairs well with a green salad, vegetable soup, or crunchy raw vegetables. Choose soup for a warm lunch or sliced cucumber and carrots for a simple side that does not compete with the sandwich.
Is a turkey ham sandwich on buckwheat bread good for a packed lunch?
Yes, a turkey ham sandwich on buckwheat bread works for a packed lunch if you keep it cold until mealtime. Pack tomatoes and other watery toppings separately when possible, then add them just before eating to preserve the bread’s texture.
Turkey Ham Sandwich on Buckwheat Bread Vitamins & Minerals
Vitamins
B3
8.82mg · 55% DV
B12
0.77µg · 32% DV
B6
0.52mg · 31% DV
B1
0.32mg · 27% DV
Minerals
Selenium
40µg · 73% DV
Manganese
1.22mg · 53% DV
Sodium
1188mg · 52% DV
Phosphorus
331mg · 47% DV
Potassium ⭐
423mg · 12% DV
Turkey Ham Sandwich on Buckwheat Bread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Turkey Ham Sandwich on Buckwheat Bread
To burn the 374 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 Turkey Ham Sandwich on Buckwheat Bread?
A turkey ham sandwich on buckwheat bread layers slices of smoked turkey between bread made with buckwheat flour. It may also include salad leaves, tomato or a simple spread, making it an easy option to assemble for lunch or a quick meal on the go.
The bread has a gently earthy flavour, while the turkey brings a savoury, smoky note. Enjoy it with a side salad, soup or fresh vegetables; it also works well packed for a workday lunch. It is a protein-rich sandwich, with 12.4 g of protein per 100 g. For a lighter version, go easy on creamy spreads and add extra greens.
How Nutritious Is Turkey Ham Sandwich on Buckwheat Bread?
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 Sandwich on Buckwheat Bread 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 Sandwich on Buckwheat Bread Contain Allergens?
Contains these allergens:
Which Diets Is Turkey Ham Sandwich on Buckwheat Bread Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Turkey Ham Sandwich on Buckwheat Bread Fat Profile
SATURATED
2.07g
MONOUNSATURATED
2.99g
POLYUNSATURATED
1.76g
Omega 6:3 ratio 14.4:1
Above the ideal 4:1 (14.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.