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Turkey sandwich Calories
Lean turkey breast, whole wheat bread, lettuce and tomato classic sandwich
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Turkey sandwich (150 g) has 255 calories. That works out to 170 calories per 100 g. It contains 33 g of carbs, 16.5 g of protein, 5.3 g of fat and 3.3 g of fiber. Its 19.5 µg of Selenium covers 35% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Turkey sandwich Nutrition Facts
Selected: 1 piece (medium) · 150 g
255
KCAL / 150G
Carbs
33g
· 12% DV
Protein
16.5g
· 33% DV
Fat
5.3g
· 7% 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 54% · Protein 27% · Fat 19%
Turkey sandwich nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 255 kcal | |
| Total fat | 5.3 g | 7% |
| Saturated fat | 1.2 g | 6% |
| Trans fat | 0 g | |
| Sodium | 705 mg | 31% |
| Total carbohydrate | 33 g | 12% |
| Fiber | 3.3 g | 12% |
| Protein | 16.5 g | 33% |
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 sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 255 kcal |
| 1 piece (mini) | 75 g | 128 kcal |
| 100 g | 100 g | 170 kcal |
| 1 piece (small) | 100 g | 170 kcal |
| 1 piece (thin) | 120 g | 204 kcal |
| 1 piece (thick) | 180 g | 306 kcal |
| 1 piece (large) | 200 g | 340 kcal |
| 1 piece (extra large) | 250 g | 425 kcal |
| 2 piece (double) | 300 g | 510 kcal |
Calculated from 170 calories per 100 g.
Frequently Asked Questions About Turkey sandwich
Is a turkey sandwich healthy?
Yes, a turkey sandwich can make a balanced meal: turkey provides protein, while bread, lettuce and tomato add energy and vegetables. Deli turkey can be high in sodium, so choose a less salty filling and add plenty of vegetables.
Can a turkey sandwich help with weight loss?
Yes, it can fit into a weight-loss eating plan. Turkey and whole-grain bread can be filling; keep calorie-dense additions such as mayonnaise modest and add vegetables for more volume and crunch.
What goes in a classic turkey sandwich?
A classic turkey sandwich usually has sliced turkey, bread, lettuce and tomato. Mustard, cheese or cucumber are common additions, but keeping the filling simple lets the turkey and crisp vegetables stand out.
What is the best bread for a turkey sandwich?
Whole-grain bread is a good choice for a turkey sandwich because its hearty texture pairs well with the filling and it adds fiber. Soft white bread works too, but can become soggy more quickly under juicy tomato.
How do you keep a turkey sandwich from getting soggy?
Keep a turkey sandwich from getting soggy by drying washed lettuce and tomato, and placing lettuce between the bread and wetter ingredients. If packing it ahead, carry the tomato separately and add it just before eating.
Can you make a turkey sandwich with leftover roast turkey?
Yes, leftover roast turkey works well in a turkey sandwich and is often less salty than deli slices. Chill leftovers promptly, slice them thinly, and use them within a few days while they remain safely refrigerated.
Is a turkey sandwich safe to eat during pregnancy?
A turkey sandwich is safer during pregnancy when made with freshly cooked turkey. Cold deli turkey may carry bacteria, so heat it until steaming hot before eating; ask your healthcare professional if you need advice tailored to your pregnancy.
How long does a turkey sandwich last in the fridge?
A prepared turkey sandwich is best eaten within a day because tomato and lettuce lose texture as they sit. Keep it covered and refrigerated, and discard it if it has been left at room temperature for more than two hours.
What cheese goes best in a turkey sandwich?
Swiss, cheddar and provolone all pair well with a turkey sandwich. Swiss has a mild flavor, while cheddar is sharper; with salty deli turkey, a milder, lower-sodium cheese can keep the filling from tasting overly salty.
What should you serve with a turkey sandwich?
A turkey sandwich goes well with tomato soup, a side salad or fresh fruit. For a lighter lunch, pair it with vegetables rather than chips; soup also makes a satisfying, easy meal on a chilly day.
Turkey sandwich Vitamins & Minerals
Vitamins
B12
0.6µg · 25% DV
B3
3.75mg · 23% DV
B5
0.9mg · 18% DV
B6
0.27mg · 16% DV
Minerals
Selenium
20µg · 36% DV
Sodium
705mg · 31% DV
Manganese
0.48mg · 21% DV
Phosphorus
135mg · 19% DV
Potassium ⭐
255mg · 8% DV
Turkey sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Turkey sandwich
To burn the 255 calories in 1 piece (medium) (150 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 sandwich?
A turkey sandwich usually layers sliced turkey between pieces of bread, often with lettuce and tomato. The combination is especially familiar as a deli-style lunch in the United States, though it is now an easy everyday meal in many places. Whole-wheat bread adds a heartier base, while the fillings can be adjusted to taste.
Expect mild, savoury turkey, soft bread and a fresh crunch from the vegetables. It works well as a packed lunch or a quick meal, with soup or a simple side salad alongside. It offers protein without much fat compared with many richer sandwich fillings; this version has 11 g of protein per 100 g. For a lighter sandwich, go easy on creamy sauces and add extra lettuce and tomato.
How Nutritious Is 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 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 Turkey sandwich Contain Allergens?
Contains these allergens:
Which Diets Is 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
Turkey sandwich Fat Profile
SATURATED
1.2g
MONOUNSATURATED
1.65g
POLYUNSATURATED
1.05g
Omega 6:3 ratio 6.8:1
Above the ideal 4:1 (6.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.