1 serving (250 grams) contains 500 calories, 30.0 grams of protein, 20.0 grams of fat, and 40.0 grams of carbohydrates.
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Nutrition Information
Calories |
471.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.9 g | 24% | |
| Saturated Fat | 4.7 g | 23% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 47.2 mg | 15% | |
| Sodium | 1132.1 mg | 49% | |
| Total Carbohydrates | 37.7 g | 13% | |
| Dietary Fiber | 2.8 g | 10% | |
| Sugars | 4.7 g | ||
| protein | 28.3 g | 56% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 141.5 mg | 10% | |
| Iron | 1.9 mg | 10% | |
| Potassium | 283.0 mg | 6% | |
* 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 club sandwich
The Turkey Club Sandwich is a classic American dish, often served as a hearty lunch or dinner option. It typically includes layers of roasted turkey breast, crisp bacon, lettuce, tomato, and mayonnaise, all stacked between slices of toasted bread, commonly white, whole wheat, or sourdough. Its origins date back to the late 19th century in U.S. clubs, hence the name 'club sandwich.' Nutritionally, this sandwich provides a good balance of protein from turkey and bacon, dietary fiber from lettuce and tomato, and carbohydrates from bread. However, depending on preparation, it can also be high in sodium and saturated fats. Modifying ingredients, such as using whole-grain bread and lean turkey slices, can improve its nutritional profile further to make it a healthier option.
Health Benefits
- Turkey breast is rich in lean protein, which supports muscle repair and general energy levels.
- Tomatoes provide vitamin C and antioxidants like lycopene, which help support immune health and combat oxidative stress.
- Whole-grain bread (if chosen) contributes dietary fiber, aiding digestion and promoting heart health.
Dietary Considerations
Selection and Storage
Store prepared sandwiches in an airtight container in the refrigerator for up to 24 hours to maintain freshness, avoiding soggy bread.
Common Questions About Turkey club sandwich Nutrition
How many calories and how much protein are in a turkey club sandwich?
A typical turkey club sandwich contains around 500-600 calories and approximately 25-30 grams of protein, depending on the portion size and ingredients like mayonnaise and bacon. It also provides essential nutrients like B vitamins from the turkey and fiber if whole-grain bread is used.
Is a turkey club sandwich suitable for a keto or low-carb diet?
A traditional turkey club sandwich is not keto-friendly due to the bread, which is high in carbohydrates. To make it suitable for a keto or low-carb diet, you can replace the bread with a lettuce wrap or use low-carb bread alternatives.
Are there any health benefits or concerns with eating a turkey club sandwich?
Turkey is a lean source of protein and provides vitamins like B6 and niacin, which support energy metabolism. However, health concerns can arise from the sandwich’s high sodium content, particularly due to components like bacon and deli turkey. Opting for low-sodium turkey and using bacon sparingly can make it a healthier choice.
What is the recommended serving size for a turkey club sandwich?
A reasonable serving size for a turkey club sandwich is one sandwich made with three slices of bread, about 4 ounces of turkey, one or two slices of bacon, lettuce, tomato, and a moderate amount of mayonnaise. This typically weighs around 250-300 grams and aligns with a balanced meal for most adults.
How does a turkey club sandwich compare to other sandwiches like BLT or grilled cheese?
A turkey club sandwich typically has more protein than a BLT or grilled cheese due to the inclusion of turkey, with about 25-30 grams of protein compared to approximately 15 grams in a BLT or 10 grams in a grilled cheese. However, it may be higher in sodium, especially if bacon and deli meat are used. Choosing whole-grain bread and reducing high-sodium ingredients can make it a healthier choice.
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.
