Turkey avocado sandwhich

Lunch

Item Rating: 70/100

1 serving (200 grams) contains 450 calories, 25.0 grams of protein, 18.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		529.4
% Daily Value*
Total Fat		21.2 g	27%
	Saturated Fat	4.7 g	23%
	Polyunsaturated Fat	0 g
Cholesterol		47.1 mg	15%
Sodium		1058.8 mg	46%
Total Carbohydrates		47.1 g	17%
	Dietary Fiber	7.1 g	25%
	Sugars	5.9 g
protein		29.4 g	58%
Vitamin D		0 mcg	0%
Calcium		176.5 mg	13%
Iron		2.9 mg	16%
Potassium		705.9 mg	15%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 190 cal (38.4%)

Protein: 117 cal (23.7%)

Carbs: 188 cal (37.9%)

About Turkey avocado sandwhich

The turkey avocado sandwich is a popular American-style dish combining lean slices of turkey, creamy avocado, lettuce, and whole-grain or sourdough bread. Originating from the fusion of deli-style sandwiches and modern health-focused eating trends, this sandwich is both flavorful and nutrient-dense. A typical serving provides a rich balance of macronutrients; turkey offers high-quality protein (about 18g per 3 ounces), avocados supply healthy monounsaturated fats, and whole-grain bread adds dietary fiber, averaging 3-5g per slice. This combination makes it an excellent choice for those seeking energy, satiety, and a nutrient-packed meal option.

Health Benefits

• A great source of lean protein from turkey supports muscle repair and growth (18-24g per serving, depending on portion size).
• Avocado provides heart-healthy monounsaturated fats, which can aid in reducing bad LDL cholesterol levels.
• Whole-grain bread adds dietary fiber, promoting digestive health and stabilizing blood sugar levels.
• Avocado contains potassium (485mg per 100g) that supports electrolyte balance and healthy blood pressure.
• Turkey contributes to daily zinc needs, aiding the immune system and wound healing.

Dietary Considerations

Allergens: Contains wheat (in bread), dairy (if cheese or sauces are included)

Suitable for: High-protein diets, mediterranean diet, dairy-free diets (if cheese omitted)

Not suitable for: Gluten-free diets (unless gluten-free bread is used), vegan diets

Selection and Storage

For freshness, keep the sandwich refrigerated in an airtight container and consume within 24 hours. If preparing ahead, add avocado just before eating to avoid browning.

Common Questions About Turkey avocado sandwhich Nutrition

How much protein and calories are in a turkey avocado sandwich?

A typical turkey avocado sandwich contains around 20-25 grams of protein and 400-600 calories, depending on the bread, portion size, and additional ingredients. It also offers healthy fats from the avocado and lean protein from turkey breast.

Is a turkey avocado sandwich suitable for a low-carb or keto diet?

A turkey avocado sandwich is not typically suitable for a keto diet due to the inclusion of bread, which is high in carbohydrates. However, you can make it keto-friendly by using lettuce wraps instead of bread or choosing low-carb bread options.

What health benefits does a turkey avocado sandwich offer?

This sandwich provides a good balance of lean protein, healthy fats, and vitamins like B6, B12, and potassium from turkey and avocado. However, depending on preparation, watch for high sodium content, especially in processed turkey meat.

What is the recommended portion size for a turkey avocado sandwich?

A standard serving size is one sandwich made with two slices of bread, 3-4 ounces of turkey, and half an avocado. This portion typically fits within a balanced meal framework but should be adjusted if accompanied by sides or if dietary needs demand smaller servings.

How does a turkey avocado sandwich compare to other sandwiches like ham and cheese?

A turkey avocado sandwich is generally healthier than a ham and cheese sandwich, as it provides leaner protein and heart-healthy fats from avocado. Ham tends to be higher in sodium and saturated fats, while cheese can contribute extra calories and fats.

Data Sources & Scientific References