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Whole-Wheat Flatbread Sandwich with Cottage Cheese and Smoked Turkey Calories
A protein- and fiber-containing sandwich; sodium is relatively high from the smoked turkey.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Whole-Wheat Flatbread Sandwich with Cottage Cheese and Smoked Turkey (220 g) has 539 calories. That works out to 245 calories per 100 g. It contains 66 g of carbs, 37 g of protein, 13.6 g of fat and 8.4 g of fiber. Its 44 µg of Selenium covers 80% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Whole-Wheat Flatbread Sandwich with Cottage Cheese and Smoked Turkey Nutrition Facts
Selected: 1 piece (medium) · 220 g
539
KCAL / 220G
Carbs
66g
· 24% DV
Protein
37g
· 74% DV
Fat
13.6g
· 17% DV
Fiber
8.4g
· 30% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 49% · Protein 28% · Fat 23%
Whole-Wheat Flatbread Sandwich with Cottage Cheese and Smoked Turkey nutrition facts table · 1 piece (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 539 kcal | |
| Total fat | 13.6 g | 17% |
| Saturated fat | 4.62 g | 23% |
| Trans fat | 0.11 g | |
| Sodium | 1518 mg | 66% |
| Total carbohydrate | 66 g | 24% |
| Fiber | 8.4 g | 30% |
| Protein | 37 g | 74% |
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 Whole-Wheat Flatbread Sandwich with Cottage Cheese and Smoked Turkey?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 220 g | 539 kcal |
| 100 g | 100 g | 245 kcal |
| ½ piece (half) | 110 g | 270 kcal |
| 1 piece (small) | 160 g | 392 kcal |
| 1 piece (thin) | 180 g | 441 kcal |
| 1 serving (medium) | 200 g | 490 kcal |
| 1 piece (large) | 280 g | 686 kcal |
| 1 serving (large) | 300 g | 735 kcal |
Calculated from 245 calories per 100 g.
Frequently Asked Questions About Whole-Wheat Flatbread Sandwich with Cottage Cheese and Smoked Turkey
How do you make a Whole-Wheat Flatbread Sandwich with Cottage Cheese and Smoked Turkey?
Spread cottage cheese over the flatbread, add smoked turkey and any vegetables you like, then roll it snugly. Avoid overfilling it: a moderate layer keeps the flatbread from tearing and makes the sandwich easier to eat.
How can you keep a Whole-Wheat Flatbread Sandwich with Cottage Cheese and Smoked Turkey from getting soggy?
Keep the vegetables dry and add juicy ingredients, especially tomato, just before eating. If packing the sandwich, place lettuce between the cottage cheese and wetter fillings, then wrap it tightly and refrigerate it until lunchtime.
Can you grill a Whole-Wheat Flatbread Sandwich with Cottage Cheese and Smoked Turkey?
Yes, you can warm a Whole-Wheat Flatbread Sandwich with Cottage Cheese and Smoked Turkey in a panini press or skillet. Fold the flatbread securely and heat it briefly; add lettuce afterward so it stays crisp.
What vegetables go well in a Whole-Wheat Flatbread Sandwich with Cottage Cheese and Smoked Turkey?
Cucumber, lettuce, spinach, arugula and roasted peppers pair well with cottage cheese and smoked turkey. For a less watery filling, pat washed vegetables dry and remove the juicy center of a tomato before adding it.
Can you make a Whole-Wheat Flatbread Sandwich with Cottage Cheese and Smoked Turkey using fresh turkey instead?
Yes, cooked fresh turkey can replace the smoked turkey in a Whole-Wheat Flatbread Sandwich with Cottage Cheese and Smoked Turkey. It gives the sandwich a milder taste and lets you control the seasoning; cool cooked turkey before assembling.
Is a Whole-Wheat Flatbread Sandwich with Cottage Cheese and Smoked Turkey a good packed lunch?
Yes, it can work well as a packed lunch because it is portable and contains filling ingredients. Keep it chilled until you eat it, and pack juicy vegetables separately if the sandwich needs to stay crisp for several hours.
How long does a Whole-Wheat Flatbread Sandwich with Cottage Cheese and Smoked Turkey last in the fridge?
Store a Whole-Wheat Flatbread Sandwich with Cottage Cheese and Smoked Turkey in a sealed container in the refrigerator and aim to eat it within a day for the best texture. Do not leave it at room temperature for more than two hours.
Can you freeze a Whole-Wheat Flatbread Sandwich with Cottage Cheese and Smoked Turkey?
You can freeze one, but cottage cheese may release moisture as it thaws and make the flatbread soft. For better results, freeze the flatbread with turkey only, then add cottage cheese and fresh vegetables after thawing.
Does a Whole-Wheat Flatbread Sandwich with Cottage Cheese and Smoked Turkey have a lot of sodium?
It can be relatively high in sodium because smoked turkey is often salty. Choose a less salty turkey and cottage cheese, skip added salt, and pair the sandwich with fresh vegetables rather than salty pickles or chips.
What can you serve with a Whole-Wheat Flatbread Sandwich with Cottage Cheese and Smoked Turkey?
A simple salad, vegetable soup or fresh fruit makes a good accompaniment to a Whole-Wheat Flatbread Sandwich with Cottage Cheese and Smoked Turkey. These options complement the savory filling without making the meal overly salty.
Whole-Wheat Flatbread Sandwich with Cottage Cheese and Smoked Turkey Vitamins & Minerals
Vitamins
B3
9.02mg · 56% DV
B12
0.92µg · 38% DV
B6
0.59mg · 35% DV
B1
0.42mg · 35% DV
Minerals
Selenium
44µg · 80% DV
Manganese
1.58mg · 69% DV
Sodium
1518mg · 66% DV
Phosphorus
451mg · 64% DV
Potassium ⭐
517mg · 15% DV
Whole-Wheat Flatbread Sandwich with Cottage Cheese and Smoked Turkey Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole-Wheat Flatbread Sandwich with Cottage Cheese and Smoked Turkey
To burn the 539 calories in 1 piece (medium) (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 Whole-Wheat Flatbread Sandwich with Cottage Cheese and Smoked Turkey?
The Whole-Wheat Flatbread Sandwich with Cottage Cheese and Smoked Turkey combines whole-wheat flatbread with lor, a mild, fresh Turkish whey cheese, and smoked turkey. Lor is softer and often more crumbly than cottage cheese, so the filling has a gentle, creamy texture alongside the turkey’s smoky, savoury flavour.
It makes an easy breakfast or lunch, whether eaten on the go or served with a simple salad. The sandwich provides protein and fibre, while the smoked turkey can make it relatively salty. Add tomato, cucumber or leafy greens for freshness, or use less turkey if you’d prefer a lighter, less salty filling.
How Nutritious Is Whole-Wheat Flatbread Sandwich with Cottage Cheese and Smoked Turkey?
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
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.
Is Whole-Wheat Flatbread Sandwich with Cottage Cheese and Smoked Turkey 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 Whole-Wheat Flatbread Sandwich with Cottage Cheese and Smoked Turkey Contain Allergens?
Contains these allergens:
Which Diets Is Whole-Wheat Flatbread Sandwich with Cottage Cheese and Smoked Turkey 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
Whole-Wheat Flatbread Sandwich with Cottage Cheese and Smoked Turkey Fat Profile
SATURATED
4.62g
MONOUNSATURATED
5.06g
POLYUNSATURATED
2.31g
Omega 6:3 ratio 8.8:1
Above the ideal 4:1 (8.8:1).
Compare Whole-Wheat Flatbread Sandwich with Cottage Cheese and Smoked Turkey
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Nutrition data compiled from USDA FoodData Central and scientific sources.