1 serving (200 grams) contains 350 calories, 25.0 grams of protein, 12.0 grams of fat, and 35.0 grams of carbohydrates.
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Nutrition Information
Calories |
411.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.1 g | 18% | |
| Saturated Fat | 7.1 g | 35% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 58.8 mg | 19% | |
| Sodium | 941.2 mg | 40% | |
| Total Carbohydrates | 41.2 g | 14% | |
| Dietary Fiber | 3.5 g | 12% | |
| Sugars | 5.9 g | ||
| protein | 29.4 g | 58% | |
| Vitamin D | 23.5 mcg | 117% | |
| Calcium | 235.3 mg | 18% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 352.9 mg | 7% | |
* 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
Source of Calories
About Turkey cheese sandwich
A turkey cheese sandwich is a popular meal originating from Western cuisine, typically served as a quick lunch or snack. It consists of slices of lean turkey breast, cheese (commonly cheddar, Swiss, or provolone), and bread, often with condiments like mayonnaise, mustard, or lettuce to enhance flavor. Nutritionally, this sandwich provides a balance of protein, carbohydrates, and fats. Lean turkey is a high-quality protein source, while cheese contributes calcium and other essential nutrients. Depending on bread selection, whole-grain varieties can boost fiber intake. A standard turkey cheese sandwich (approximately 300-400g) typically contains 20-30g of protein, 10-12g of fat, and 30-40g of carbohydrates, making it a well-rounded meal option for energy and satiety.
Health Benefits
- High-protein content from turkey helps in muscle repair and maintenance, providing about 20-30g per serving.
- Cheese supplies calcium, supporting bone health and strength, with around 150-200mg per slice.
- Fiber from whole-grain bread aids in digestion and contributes to heart health when included.
- Turkey is rich in selenium, a mineral that supports immune function and thyroid health.
- Contains vitamin B12 from turkey and cheese, essential for red blood cell production and nervous system health.
Dietary Considerations
Selection and Storage
Store components separately in airtight containers in the refrigerator for freshness. Assemble the sandwich just before eating to prevent sogginess.
Common Questions About Turkey cheese sandwich Nutrition
How much protein and calories does a turkey cheese sandwich contain?
A typical turkey cheese sandwich made with whole-grain bread, 3 oz of turkey, and one slice of cheese contains approximately 300-400 calories and 20-25 grams of protein. The exact values depend on the specific ingredients used, such as the type of bread or cheese.
Is a turkey cheese sandwich suitable for a keto diet?
A traditional turkey cheese sandwich made with bread is not suitable for a keto diet because bread is high in carbohydrates. To make it keto-friendly, use low-carb bread alternatives or wrap the turkey and cheese in lettuce instead.
What are the health benefits and concerns of eating a turkey cheese sandwich?
Turkey is a great source of lean protein and contains B vitamins like niacin and vitamin B6, which support energy metabolism. The cheese adds calcium and protein but may also contribute extra saturated fat and sodium. Opt for whole-grain bread for added fiber, and moderate the serving sizes to maintain healthy sodium levels.
What is a recommended portion size for a turkey cheese sandwich?
A recommended portion size typically includes two slices of whole-grain bread, 3 oz of turkey, one slice of cheese, and optional vegetables like lettuce or tomato. This balance provides a good mix of protein, carbohydrates, and fats without excessive calories.
How does a turkey cheese sandwich compare to a ham and cheese sandwich nutritionally?
Turkey is generally leaner and lower in sodium compared to ham, making it a healthier protein option in sandwiches. Ham tends to have more saturated fat and sodium, while turkey provides slightly higher protein per serving. Choosing turkey is often a better choice for heart health and reducing salt intake.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
