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Whole-Wheat Smoked Turkey and Mushroom Sandwich Calories
Source of protein and fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Whole-Wheat Smoked Turkey and Mushroom Sandwich (180 g) has 320 calories. That works out to 178 calories per 100 g. It contains 36.2 g of carbs, 23 g of protein, 9.2 g of fat and 5.8 g of fiber. Its 41.4 µg of Selenium covers 75% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Whole-Wheat Smoked Turkey and Mushroom Sandwich Nutrition Facts
Selected: 1 serving (medium) · 180 g
320
KCAL / 180G
Carbs
36.2g
· 13% DV
Protein
23g
· 46% DV
Fat
9.2g
· 12% DV
Fiber
5.8g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 45% · Protein 29% · Fat 26%
Whole-Wheat Smoked Turkey and Mushroom Sandwich nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 320 kcal | |
| Total fat | 9.2 g | 12% |
| Saturated fat | 2.07 g | 10% |
| Trans fat | 0.04 g | |
| Sodium | 1098 mg | 48% |
| Total carbohydrate | 36.2 g | 13% |
| Fiber | 5.8 g | 21% |
| Protein | 23 g | 46% |
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 Whole-Wheat Smoked Turkey and Mushroom Sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 320 kcal |
| 1 slice (thin) | 45 g | 80 kcal |
| 1 piece (half) | 90 g | 160 kcal |
| 100 g | 100 g | 178 kcal |
| 1 serving (small) | 140 g | 249 kcal |
| 1 piece (whole) | 180 g | 320 kcal |
| 1 serving (large) | 240 g | 427 kcal |
| 1 serving (extra large) | 300 g | 534 kcal |
Calculated from 178 calories per 100 g.
Frequently Asked Questions About Whole-Wheat Smoked Turkey and Mushroom Sandwich
What goes in a whole-wheat smoked turkey and mushroom sandwich?
A whole-wheat smoked turkey and mushroom sandwich mainly contains whole-wheat bread, smoked turkey, and mushrooms. Lettuce, tomato, cheese, or mustard are common additions; keep juicy fillings modest so the bread holds together.
How do you make a whole-wheat smoked turkey and mushroom sandwich?
Sauté sliced mushrooms until their moisture cooks off, then layer them with smoked turkey between slices of whole-wheat bread. Toast the assembled sandwich in a pan if you want warm bread and melted cheese.
Should you cook the turkey for a whole-wheat smoked turkey and mushroom sandwich?
No, smoked turkey is generally ready to eat, so you can add it straight to the sandwich. For a hot version, warm it briefly with the mushrooms rather than cooking it for a long time.
Can you toast a whole-wheat smoked turkey and mushroom sandwich?
Yes, a whole-wheat smoked turkey and mushroom sandwich toasts well in a skillet or sandwich press. Pat the mushrooms dry first, and add cheese if you want the filling to hold together as it melts.
How do you stop a whole-wheat smoked turkey and mushroom sandwich from getting soggy?
Cook the mushrooms until their released liquid evaporates, and let them cool before assembling the sandwich. Put wet ingredients such as tomato between drier fillings, or pack them separately if making the sandwich ahead.
What sauce is best in a whole-wheat smoked turkey and mushroom sandwich?
Mustard is a good match for the smoky turkey and earthy mushrooms in a whole-wheat sandwich. A thin layer of mayonnaise or a little pesto also works; too much sauce can overwhelm the filling and soften the bread.
Can you make a whole-wheat smoked turkey and mushroom sandwich ahead for lunch?
Yes, but it keeps its texture better if you pack the sautéed mushrooms separately and assemble the whole-wheat sandwich shortly before eating. If you assemble it ahead, cool the mushrooms first and keep the sandwich chilled.
How long does a whole-wheat smoked turkey and mushroom sandwich keep in the fridge?
A whole-wheat smoked turkey and mushroom sandwich should be kept covered and refrigerated, then eaten promptly. For better texture and freshness, store the cooked mushrooms separately and assemble the sandwich when you are ready to eat.
Can you freeze a whole-wheat smoked turkey and mushroom sandwich?
Freezing a whole-wheat smoked turkey and mushroom sandwich is not ideal because thawed mushrooms can turn watery and the bread may become soggy. Freeze the bread and turkey separately if needed, and prepare the mushrooms fresh.
What should you serve with a whole-wheat smoked turkey and mushroom sandwich?
A whole-wheat smoked turkey and mushroom sandwich pairs well with a green salad, crunchy vegetables, or a cup of soup. Choose a simple side so it complements the smoky, savory filling rather than competing with it.
Whole-Wheat Smoked Turkey and Mushroom Sandwich Vitamins & Minerals
Vitamins
B3
8.64mg · 54% DV
B1
0.4mg · 33% DV
B6
0.54mg · 32% DV
B12
0.76µg · 32% DV
Minerals
Selenium
41µg · 75% DV
Manganese
1.3mg · 57% DV
Sodium
1098mg · 48% DV
Phosphorus
315mg · 45% DV
Potassium ⭐
459mg · 14% DV
Whole-Wheat Smoked Turkey and Mushroom Sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole-Wheat Smoked Turkey and Mushroom Sandwich
To burn the 320 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 Whole-Wheat Smoked Turkey and Mushroom Sandwich?
A whole-wheat smoked turkey and mushroom sandwich brings together whole-wheat bread, sliced smoked turkey and mushrooms for an easy, savoury meal. It works well as a quick lunch or a portable option when you need something more substantial than a snack.
The bread’s hearty texture pairs with the tender mushrooms and the turkey’s smoky, gently salty flavour. It can be served warm or cold, with a simple salad, soup or fresh vegetables alongside. With protein and fibre, it offers a balanced foundation for a light meal. To keep it lighter, go easy on creamy spreads and add lettuce, tomato or other crisp vegetables instead.
How Nutritious Is Whole-Wheat Smoked Turkey and Mushroom 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 Whole-Wheat Smoked Turkey and Mushroom 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 Whole-Wheat Smoked Turkey and Mushroom Sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Whole-Wheat Smoked Turkey and Mushroom 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
Whole-Wheat Smoked Turkey and Mushroom Sandwich Fat Profile
SATURATED
2.07g
MONOUNSATURATED
3.15g
POLYUNSATURATED
1.89g
Omega 6:3 ratio 11.6:1
Above the ideal 4:1 (11.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.