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Turkey salami sandwich Calories
Turkey salami, bread, often lettuce, tomato, cheese
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Turkey salami sandwich (130 g) has 286 calories. That works out to 220 calories per 100 g. It contains 31.2 g of carbs, 14.3 g of protein, 11.7 g of fat and 2.7 g of fiber. Its 0.7 µg of B12 covers 27% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Turkey salami sandwich Nutrition Facts
Selected: 1 piece (medium) · 130 g
286
KCAL / 130G
Carbs
31.2g
· 11% DV
Protein
14.3g
· 29% DV
Fat
11.7g
· 15% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 43% · Protein 20% · Fat 37%
Turkey salami sandwich nutrition facts table · 1 piece (medium) (130 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 286 kcal | |
| Total fat | 11.7 g | 15% |
| Saturated fat | 3.38 g | 17% |
| Trans fat | 0.07 g | |
| Sodium | 845 mg | 37% |
| Total carbohydrate | 31.2 g | 11% |
| Fiber | 2.7 g | 10% |
| Protein | 14.3 g | 29% |
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 Turkey salami sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 130 g | 286 kcal |
| 1 piece (extra small) | 70 g | 154 kcal |
| 1 piece (small) | 90 g | 198 kcal |
| 100 g | 100 g | 220 kcal |
| 1 serving (medium) | 150 g | 330 kcal |
| 1 piece (large) | 180 g | 396 kcal |
| 1 serving (large) | 200 g | 440 kcal |
| 1 piece (jumbo) | 220 g | 484 kcal |
| 2 piece (double) | 260 g | 572 kcal |
Calculated from 220 calories per 100 g.
Frequently Asked Questions About Turkey salami sandwich
What cheese goes best in a Turkey salami sandwich?
Provolone, Swiss, cheddar, and mozzarella all pair well with a Turkey salami sandwich. Provolone complements the salami without overpowering it, while a sharper cheese such as cheddar gives the sandwich a bolder flavor.
How do you keep a Turkey salami sandwich from getting soggy?
Keep a Turkey salami sandwich from getting soggy by spreading a thin layer of butter or another barrier on the bread and packing wet ingredients separately. Add tomato, pickles, and dressing just before eating when possible.
Can you toast a Turkey salami sandwich?
Yes, a Turkey salami sandwich can be toasted in a pan, sandwich press, or toaster oven. Toast it with the salami and cheese, then add lettuce and other fresh vegetables afterward so they stay crisp.
What condiments work in a Turkey salami sandwich?
Mustard, mayonnaise, pesto, and a light vinaigrette all work in a Turkey salami sandwich. Use a modest amount: the salami is already savory, and too much dressing can mask its flavor or soak the bread.
Is a Turkey salami sandwich a healthy lunch?
A Turkey salami sandwich can be part of a balanced lunch, especially with whole-grain bread and plenty of vegetables. Deli salami can be high in sodium, so keep the portion moderate and vary your protein choices across the week.
How long does a Turkey salami sandwich last in the fridge?
A Turkey salami sandwich can generally be kept refrigerated for 3–4 days if it was chilled promptly and stored in a sealed container. Fresh vegetables may lose their texture sooner, so remove them if storing the sandwich.
Can you freeze a Turkey salami sandwich?
Yes, you can freeze a Turkey salami sandwich, but leave out lettuce, tomato, and mayonnaise because they tend to turn watery or separate. Wrap it tightly, thaw it in the refrigerator, and add fresh vegetables afterward.
What can you use instead of turkey salami in a Turkey salami sandwich?
Roast turkey, chicken, or a plant-based deli slice can replace the salami in a Turkey salami sandwich. Roast turkey gives a milder taste, while a seasoned deli slice is closer to the original savory flavor.
Can you make a Turkey salami sandwich the night before?
Yes, you can make a Turkey salami sandwich the night before and keep it covered in the refrigerator. For better texture, pack the tomato and condiments separately and add them shortly before eating.
What sides go well with a Turkey salami sandwich?
A Turkey salami sandwich goes well with a simple salad, vegetable sticks, soup, or fruit. For a packed lunch, crunchy vegetables or an apple are easy sides that do not need reheating.
Turkey salami sandwich Vitamins & Minerals
Vitamins
B12
0.65µg · 27% DV
B1
0.23mg · 19% DV
B5
0.91mg · 18% DV
B3
2.86mg · 18% DV
Minerals
Sodium
845mg · 37% DV
Selenium
14µg · 25% DV
Phosphorus
143mg · 20% DV
Zinc
1.43mg · 13% DV
Potassium ⭐
221mg · 7% DV
Turkey salami sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Turkey salami sandwich
To burn the 286 calories in 1 piece (medium) (130 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 salami sandwich?
A Turkey salami sandwich is made with sliced bread filled with turkey salami, often with lettuce, tomato and cheese. The salami brings a savoury, mildly spiced flavour, while the bread is soft and the vegetables add freshness and crunch. It is an easy meal to assemble at home or pick up on the go.
It works well for lunch, a quick breakfast or a packed meal, and can be served with a simple salad, fruit or soup. Bread provides much of its carbohydrate, while the salami and cheese contribute protein; adding plenty of vegetables brings more fibre and volume. For a lighter version, use less cheese and choose wholegrain bread.
How Nutritious Is Turkey salami 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 salami 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 salami sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Turkey salami 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 salami sandwich Fat Profile
SATURATED
3.38g
MONOUNSATURATED
4.03g
POLYUNSATURATED
1.56g
Omega 6:3 ratio 6.6:1
Above the ideal 4:1 (6.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.