Turkey Sandwich Nutrition Facts

Calories, fat, protein, and carbohydrate values for Turkey Sandwich.


There are 324 calories in Turkey Sandwich.


Nutrition Facts
Turkey Sandwich
Serving Size:


sandwich (149 grams)

Amount Per Serving
Calories from Fat 120
Calories 324

% Daily Value*

Total Fat 13 grams

Saturated Fat 2.3 grams

Trans Fat 0.1 grams
Polyunsaturated Fat 7.4 grams
Monounsaturated Fat 3 grams

Cholesterol 46 milligrams

Sodium 417 milligrams

Potassium 269 milligrams

Total Carbohydrates 29 grams

Dietary Fiber 2 grams

Sugars 3.8 grams
Protein 21 grams

Vitamin A


Vitamin C





Percent Daily Values are based on a 2000 calorie diet.

Food / Beverages > Bakery / Deli > Prepared & Preserved Foods > Burritos / Sandwiches / Wraps (Perishable)

How long would it take to burn off 320 KCal?
Walking (3mph) 87 minutes
Running (6mph) 31 minutes
Bicycling (10mph) 45 minutes
Values estimated based on person weighing 140 lbs.

Additional Information

The turkey sandwich is a classic and versatile option that many people enjoy for its delicious taste and convenience. Packed with essential nutrients, this popular sandwich offers a number of benefits that make it a great choice for a healthy meal. In this article, we will explore the features, benefits, and drawbacks of the turkey sandwich and why it deserves a place in your regular diet.
Features of the Turkey Sandwich:

  1. Lean turkey: The main ingredient in the turkey sandwich is lean turkey meat, known for its low fat and high protein content. Turkey is a healthier alternative to other meats because it is lower in calories and saturated fat. It is a good source of essential amino acids, which contribute to muscle growth and repair.
  2. Healthy bread: The turkey sandwich is typically made with whole grain bread, which provides more fiber, vitamins and minerals than refined white bread. Whole grain bread provides sustained energy and helps you feel fuller for longer, making it a healthier choice.
  3. Nutritious fillings: The turkey sandwich can be customized with a variety of nutritious fillings. Common options include fresh vegetables like lettuce, tomato, and cucumber, which add a refreshing crunch and contribute to your daily intake of vitamins and minerals. You can also add cheese for flavor and extra protein.

Benefits of the turkey sandwich:

  1. Balanced nutrition: The Turkey Sandwich provides a balanced combination of proteins, carbohydrates, and fats. It provides a good amount of high-quality protein, which is essential for muscle growth and repair. The inclusion of whole grain bread adds complex carbohydrates that provide steady energy throughout the day. The moderate amount of fat in the turkey and optional cheese can help keep you full.
  2. Weight management: Incorporating turkey sandwiches into your diet can support weight management goals. Turkey is a lean meat with fewer calories than other meats, making it an excellent choice for those watching their calorie intake. The combination of lean protein and fiber from whole grain bread and vegetables helps promote satiety, reducing the likelihood of overeating.
  3. Nutrient Density: The turkey sandwich is a nutrient-dense meal that provides essential vitamins and minerals. Turkey is a good source of B vitamins such as niacin and vitamin B6, which play an important role in energy metabolism and brain function. It also contains selenium, an antioxidant that supports immune function and helps protect cells from damage.

Disadvantages of the turkey sandwich:

  1. Sodium content: A potential drawback of the turkey sandwich is its sodium content, which comes primarily from processed deli turkey and condiments such as salted butter or mayonnaise. Excessive sodium intake can be a concern for those with high blood pressure or those on a low-sodium diet. To mitigate this, choose lower-sodium deli turkey or consider making your own turkey at home to control sodium levels.
  2. Additives in processed turkey: Processed deli turkey may contain additives such as preservatives, flavor enhancers, and nitrates/nitrites. While these additives help improve the taste, texture, and shelf life of the meat, they may be a concern for individuals who are sensitive to certain additives or those who are seeking a more natural diet. Choosing minimally processed or organic turkey can help reduce exposure to these additives.

The Turkey Sandwich is a delicious and nutritious option for people looking for a healthy and satisfying meal. With its lean turkey, whole grain bread and customizable fillings, it provides a balanced combination of proteins, carbohydrates and fats. Incorporating turkey sandwiches into your diet can help support weight management goals and provide essential nutrients. However, it’s important to be aware of the sodium content and additives found in processed turkey. By making informed choices and opting for fresh, minimally processed ingredients, you can enjoy the benefits of the turkey sandwich while maintaining a healthy lifestyle.

Questions and Answers

Is a turkey sandwich a healthy choice?

Yes, the turkey sandwich is generally considered to be a healthy choice. Turkey is a lean meat that is lower in fat and calories than other meats. It provides essential protein and a variety of B vitamins. When paired with whole-grain bread and fresh vegetables, it provides a balanced meal with the nutrients needed for a healthy diet.

Can I customize the turkey sandwich?

Absolutely! The Turkey Sandwich is highly customizable. You can choose your favorite type of whole wheat bread, add a variety of fresh vegetables like lettuce, tomato and cucumber, and even add condiments like mustard or avocado spread. Feel free to experiment with different flavors and textures to create a turkey sandwich that suits your taste buds.

Are there healthier alternatives to processed deli turkey for the sandwich?

Yes, if you’re concerned about the additives and sodium in processed deli turkey, there are healthier alternatives. You can opt for a freshly roasted or cooked turkey breast that can be sliced and used in sandwiches. Another option is to cook a turkey breast at home and use the leftover slices for sandwiches. This gives you more control over the ingredients and can reduce sodium.

Can the turkey sandwich be a good option for weight management?

Yes, the turkey sandwich can be a good option for weight management. Turkey is a lean meat that provides high-quality protein, which helps promote satiety and maintain muscle mass during weight loss. Whole-grain bread adds fiber and complex carbohydrates that help maintain steady energy levels. Incorporating plenty of fresh vegetables can further enhance the nutritional value and help you feel fuller for longer, reducing the likelihood of overeating.

Can I make the turkey sandwich ahead of time for convenience?

Yes, the turkey sandwich can be made ahead for convenience. However, it’s important to store the components separately to maintain freshness. Keep the bread, turkey slices, and vegetables refrigerated in separate containers. Assemble the sandwich just before eating to keep the bread fresh and the vegetables crisp. This way, you can enjoy a delicious and healthy turkey sandwich on the go without compromising on quality.