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High protein, whole wheat bread, cream cheese spread
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Whole wheat bread sandwich with smoked turkey and Philadelphia cream cheese (160 g) has 397 calories. That works out to 248 calories per 100 g. It contains 35.4 g of carbs, 22.7 g of protein, 17.9 g of fat and 7.7 g of fiber. Its 38.4 µg of Selenium covers 70% of the Daily Value. Its glycemic index is 49 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 160 g
397
KCAL / 160G
Carbs
35.4g
· 13% DV
Protein
22.7g
· 45% DV
Fat
17.9g
· 23% DV
Fiber
7.7g
· 28% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 36% · Protein 23% · Fat 41%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 397 kcal | |
| Total fat | 17.9 g | 23% |
| Saturated fat | 6.56 g | 33% |
| Trans fat | 0.19 g | |
| Sodium | 1216 mg | 53% |
| Total carbohydrate | 35.4 g | 13% |
| Fiber | 7.7 g | 28% |
| Protein | 22.7 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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 160 g | 397 kcal |
| 2 slice (thin) | 56 g | 139 kcal |
| 2 slice (thick) | 70 g | 174 kcal |
| ½ serving (half) | 80 g | 198 kcal |
| 100 g | 100 g | 248 kcal |
| 1 piece (small) | 110 g | 273 kcal |
| 1 pack (whole) | 180 g | 446 kcal |
| 1 piece (large) | 190 g | 471 kcal |
| 1 piece (double) | 240 g | 595 kcal |
Calculated from 248 calories per 100 g.
Spread Philadelphia cream cheese on the bread, layer on the smoked turkey, and close the sandwich. Add lettuce or cucumber for crunch; put juicy ingredients such as tomato in just before eating to keep the bread from getting soggy.
No, smoked turkey sold sliced for sandwiches is generally ready to eat, so you can add it straight from the package. Follow the package directions, and keep opened turkey refrigerated until you use it.
Lettuce, cucumber, tomato, and thinly sliced bell pepper pair well with the turkey and cream cheese. Lettuce and cucumber add crunch, while tomato adds moisture, so add it shortly before serving if you want firmer bread.
Yes, you can assemble it the night before and refrigerate it in a sealed container. For a less soggy sandwich, keep tomato and other wet additions separate and add them shortly before eating.
Keep it covered and refrigerated, and aim to eat it by the next day for the best texture. Do not leave it at room temperature for an extended period, since it contains both deli turkey and cream cheese.
Yes, you can toast it, but the cream cheese will soften as it warms. For a crisp result, toast the bread first, then add the smoked turkey and cream cheese; alternatively, toast the assembled sandwich briefly.
Plain cream cheese from another brand is the closest substitute in this sandwich. For a different flavor, use hummus or mashed avocado, though either will change the creamy, mildly tangy taste that Philadelphia cream cheese provides.
Yes, it can be a convenient lunch, with whole wheat bread contributing fiber and turkey providing protein. Add vegetables or fruit on the side, and vary your protein choices rather than relying on smoked deli meat every day.
Pack it in a sealed container with a cold pack to keep the turkey and cream cheese chilled. If adding tomato, pack it separately and assemble it at lunchtime to help prevent soggy bread.
You can freeze it, but the cream cheese may turn grainy or separate after thawing, and the bread may lose its texture. For a better result, freeze the bread and turkey separately, then add fresh cream cheese when assembling.
Vitamins
B3
7.36mg · 46% DV
B12
1.09µg · 45% DV
B2
0.38mg · 29% DV
B1
0.35mg · 29% DV
Minerals
Selenium
38µg · 69% DV
Manganese
1.25mg · 54% DV
Sodium
1216mg · 53% DV
Phosphorus
349mg · 50% DV
Potassium ⭐
408mg · 12% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 397 calories in 1 serving (medium) (160 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.
A whole wheat bread sandwich with smoked turkey and Philadelphia cream cheese brings together sliced whole wheat bread, smoky turkey and a smooth cream cheese spread. It is an easy packed lunch or quick meal, and can be served with a simple salad, sliced vegetables or a piece of fruit.
The turkey’s savoury, lightly smoky flavour contrasts with the mild tang and creamy texture of the cheese, while whole wheat bread gives the sandwich a heartier bite. It provides protein and fibre, making it more substantial than a plain bread-and-spread snack. For a lighter version, use a thinner layer of cream cheese and add lettuce, tomato or cucumber.
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.
High
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.
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.
Contains these allergens:
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
SATURATED
6.56g
MONOUNSATURATED
5.76g
POLYUNSATURATED
3.52g
Omega 6:3 ratio 24:1
Above the ideal 4:1 (24:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.