Turkey breast sandwich

Lunch

Item Rating: 67/100

1 serving (150 grams) contains 300 calories, 20.0 grams of protein, 6.0 grams of fat, and 35.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		473.2
% Daily Value*
Total Fat		9.5 g	12%
	Saturated Fat	3.2 g	16%
	Polyunsaturated Fat	0 g
Cholesterol		47.3 mg	15%
Sodium		1261.8 mg	54%
Total Carbohydrates		55.2 g	20%
	Dietary Fiber	4.7 g	16%
	Sugars	7.9 g
protein		31.5 g	63%
Vitamin D		0 mcg	0%
Calcium		157.7 mg	12%
Iron		3.2 mg	17%
Potassium		394.3 mg	8%

* 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: 85 cal (19.8%)

Protein: 126 cal (29.1%)

Carbs: 220 cal (51.1%)

About Turkey breast sandwich

The turkey breast sandwich is a versatile and nutritious choice, typically consisting of slices of lean turkey breast served on whole-grain or white bread, accompanied by fresh vegetables such as lettuce, tomato, or cucumber. As part of American cuisine, this sandwich is a popular lunchtime option due to its balanced nutritional profile. Turkey breast is an excellent source of lean protein, low in fat and calories, and provides essential nutrients like B vitamins (especially niacin and vitamin B6), selenium, and phosphorus. When paired with whole-grain bread and vegetables, it offers additional fiber, vitamins, and minerals, making it a well-rounded meal suitable for a variety of dietary needs.

Health Benefits

• High-quality protein supports muscle repair and maintenance, with approximately 25 grams of protein per 3-ounce serving of turkey breast.
• Rich in B vitamins, particularly niacin and vitamin B6, which are crucial for energy metabolism and brain health.
• Contains selenium, a powerful antioxidant that supports immune function and thyroid health.
• Low in saturated fat, making it heart-healthy and suitable for managing cholesterol levels.
• Provides phosphorus, which is essential for maintaining strong bones and teeth.

Dietary Considerations

Allergens: Contains wheat (if using regular bread), soy (if present in condiments), dairy (if cheese is added)

Suitable for: High-protein diets, low-fat diets, low-calorie diets

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

Selection and Storage

Store turkey breast in the refrigerator at 40°F (4°C) or below and consume within 3-4 days. Assemble the sandwich just before eating to maintain freshness and avoid sogginess from vegetable moisture.

Common Questions About Turkey breast sandwich Nutrition

Is a turkey breast sandwich high in protein?

Yes, a turkey breast sandwich is typically high in protein. A serving of 3 ounces of turkey breast provides approximately 26 grams of protein, making it an excellent choice for muscle recovery and satiety. The protein content can vary depending on additional ingredients like bread and condiments.

Can I eat a turkey breast sandwich on a keto diet?

A turkey breast sandwich is generally not ideal for a strict keto diet due to the bread, which is high in carbohydrates. However, you can make it keto-friendly by using low-carb bread or wrapping the turkey in lettuce instead to keep carbs minimal while maintaining protein intake.

What are the health benefits of a turkey breast sandwich?

Turkey breast is lean and high in protein, which supports muscle health and helps keep you full for longer. Additionally, turkey contains essential nutrients such as B vitamins (especially B6 and B12), which benefit energy production and brain health. However, processed deli turkey can be high in sodium, so opt for fresh, roasted turkey breast whenever possible.

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

A typical serving size for a turkey breast sandwich is around 3-4 ounces of turkey breast paired with two regular-sized slices of whole-grain bread or another bread option. Be mindful of portion sizes for condiments and toppings, which can add additional calories and sodium.

How does a turkey breast sandwich compare to a chicken sandwich?

Both turkey and chicken sandwiches are similar in protein content and health benefits, but turkey is slightly leaner, making it lower in fat and calories. For example, 3 ounces of roasted turkey breast contains about 125 calories and 1 gram of fat, while the same amount of chicken breast contains approximately 140 calories and 3 grams of fat.

Data Sources & Scientific References