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Whole wheat turkey sandwich Calories
High-protein whole grain sandwich
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Whole wheat turkey sandwich (180 g) has 423 calories. That works out to 235 calories per 100 g. It contains 38.5 g of carbs, 27.4 g of protein, 16.4 g of fat and 7.7 g of fiber. Its 34.2 µg of Selenium covers 62% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Whole wheat turkey sandwich Nutrition Facts
Selected: 1 serving (medium) · 180 g
423
KCAL / 180G
Carbs
38.5g
· 14% DV
Protein
27.4g
· 55% DV
Fat
16.4g
· 21% 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 37% · Protein 27% · Fat 36%
Whole wheat turkey sandwich nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 423 kcal | |
| Total fat | 16.4 g | 21% |
| Saturated fat | 3.78 g | 19% |
| Trans fat | 0.14 g | |
| Sodium | 936 mg | 41% |
| Total carbohydrate | 38.5 g | 14% |
| Fiber | 7.7 g | 28% |
| Protein | 27.4 g | 55% |
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 turkey sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 423 kcal |
| 1 slice (whole) | 70 g | 165 kcal |
| ½ serving (half) | 90 g | 212 kcal |
| 100 g | 100 g | 235 kcal |
| 1 piece (small) | 140 g | 329 kcal |
| 2 slice (whole) | 140 g | 329 kcal |
| 1 pack (whole) | 200 g | 470 kcal |
| 1 piece (large) | 220 g | 517 kcal |
| 1 piece (jumbo) | 280 g | 658 kcal |
Calculated from 235 calories per 100 g.
Frequently Asked Questions About Whole wheat turkey sandwich
What goes in a whole wheat turkey sandwich?
Sliced turkey and whole wheat bread are the essentials; lettuce, tomato, cheese, cucumber, and mustard are common additions. For a fresher sandwich, add wet ingredients just before eating, or layer lettuce between the bread and tomato.
Is a whole wheat turkey sandwich healthy?
Yes, it can be a balanced meal: turkey provides protein, whole wheat bread adds fibre, and vegetables contribute freshness and nutrients. Deli turkey can be high in sodium, so choose a lower-sodium option or use freshly cooked turkey when possible.
How do you make a whole wheat turkey sandwich?
Layer turkey slices, lettuce, and tomato between two slices of whole wheat bread, then add mustard or a little mayonnaise if you like. For a sturdier sandwich, spread the condiment on the meat rather than directly onto the bread.
Is a whole wheat turkey sandwich good for weight loss?
It can fit into a weight-loss meal plan, but it does not cause weight loss by itself. Turkey and whole wheat bread can make a filling base; using plenty of vegetables and keeping creamy sauces and cheese portions modest makes it lighter.
What cheese goes best in a whole wheat turkey sandwich?
Swiss, provolone, cheddar, and mild mozzarella all pair well with turkey. Swiss or provolone gives a savoury flavour without overpowering the meat; if you plan to toast the sandwich, choose a cheese that melts smoothly.
How do you keep a whole wheat turkey sandwich from getting soggy?
Keep moisture away from the bread until serving. Pat tomato or cucumber dry, put lettuce between the bread and wetter fillings, and pack dressing separately. A thin layer of butter or cream cheese can also help form a moisture barrier.
How long does a whole wheat turkey sandwich last in the fridge?
A prepared whole wheat turkey sandwich keeps for about 3–4 days in a covered container at 40°F (4°C) or colder. Refrigerate it promptly, and discard it if it has been left warm for too long or shows signs of spoilage.
Can you freeze a whole wheat turkey sandwich?
Yes, but it freezes best without lettuce, tomato, or mayonnaise, which can turn watery or separate after thawing. Wrap the sandwich tightly, thaw it in the refrigerator, then add fresh vegetables and condiments before eating.
Is deli turkey or roasted turkey better in a whole wheat turkey sandwich?
Roasted turkey is usually the less processed choice and can contain less sodium, while deli turkey is convenient and easy to slice. Either works; check the deli meat’s sodium content if you eat it often.
What should you serve with a whole wheat turkey sandwich?
A cup of soup, a green salad, fruit, or vegetable sticks make easy sides. For a more substantial lunch, pair it with soup; if the sandwich already includes cheese and rich sauce, choose a lighter side such as fruit or salad.
Whole wheat turkey sandwich Vitamins & Minerals
Vitamins
B3
8.64mg · 54% DV
B1
0.4mg · 33% DV
B12
0.76µg · 32% DV
B6
0.5mg · 29% DV
Minerals
Selenium
34µg · 62% DV
Phosphorus
369mg · 53% DV
Manganese
1.17mg · 51% DV
Sodium
936mg · 41% DV
Potassium ⭐
459mg · 14% DV
Whole wheat turkey sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole wheat turkey sandwich
To burn the 423 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 turkey sandwich?
A whole wheat turkey sandwich pairs whole-grain bread with turkey, often with lettuce, tomato or other simple fillings. It can be made at home with leftover roast turkey or assembled with sliced turkey for a quick lunch. The bread has a hearty, slightly nutty flavour and a more substantial bite than white bread, while the turkey is mild enough to work with crisp vegetables and a range of spreads.
It’s an easy packed lunch or light meal, commonly served with fruit, soup or a small salad. The whole grains contribute fibre, and the turkey makes this a protein-rich sandwich: it contains 15.2 g of protein per 100 g. For a lighter version, go easy on creamy spreads and add extra vegetables; mustard or a little hummus can bring flavour without making the filling feel heavy.
How Nutritious Is Whole wheat 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
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 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 Whole wheat turkey sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat 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
Whole wheat turkey sandwich Fat Profile
SATURATED
3.78g
MONOUNSATURATED
5.58g
POLYUNSATURATED
4.5g
Omega 6:3 ratio 27:1
Above the ideal 4:1 (27:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.