1 serving (200 grams) contains 450 calories, 30.0 grams of protein, 18.0 grams of fat, and 40.0 grams of carbohydrates.
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Nutrition Information
Calories |
529.4 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.2 g | 27% | |
| Saturated Fat | 9.4 g | 47% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 70.6 mg | 23% | |
| Sodium | 1411.8 mg | 61% | |
| Total Carbohydrates | 47.1 g | 17% | |
| Dietary Fiber | 3.5 g | 12% | |
| Sugars | 5.9 g | ||
| protein | 35.3 g | 70% | |
| Vitamin D | 23.5 mcg | 117% | |
| Calcium | 294.1 mg | 22% | |
| Iron | 2.9 mg | 16% | |
| Potassium | 411.8 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
Source of Calories
About Turkey melt sandwich
The Turkey Melt Sandwich is a popular comfort food found in American cuisine, typically consisting of sliced turkey, cheese, and bread, often toasted or grilled to melt the cheese. Depending on preparation, it may include additional ingredients such as tomatoes, bacon, or condiments like mustard and mayonnaise. Turkey is a lean protein source, and when paired with whole-grain bread and vegetables, it provides a balanced mix of macronutrients and fiber. The cheese adds calcium and fats, while condiments and add-ins may influence calories and sodium levels. The nutritional profile varies widely depending on the specific ingredients used but can be tailored for various dietary needs.
Health Benefits
- Turkey is rich in lean protein, supporting muscle repair and providing energy with 28 grams of protein per 3-ounce serving.
- Cheese provides calcium, essential for strong bones and teeth, with 200 mg per ounce in most varieties.
- Whole-grain bread can add dietary fiber, aiding digestion and helping maintain steady blood sugar levels.
Dietary Considerations
Selection and Storage
Store cooked turkey safely in the refrigerator for up to 3-4 days at or below 40°F. For preparation, ensure cheese is melted evenly and bread is toasted just before serving for optimal texture.
Common Questions About Turkey melt sandwich Nutrition
Is a turkey melt sandwich high in protein?
Yes, a turkey melt sandwich is typically high in protein due to the turkey, which contains around 29 grams of protein per 100 grams. The cheese also adds an additional 6-7 grams per slice, making it a protein-rich option depending on portion size.
Can I eat a turkey melt sandwich on a low-carb or keto diet?
A traditional turkey melt sandwich is not keto-friendly due to the bread, which is typically high in carbohydrates. However, using low-carb bread or wrapping the turkey and cheese in lettuce can make it compatible with a keto or low-carb diet.
What are the health benefits or concerns of eating a turkey melt sandwich?
Turkey is a lean source of protein and contains important nutrients like B vitamins and selenium. However, concerns may arise from high sodium content in deli turkey and processed cheeses. Opting for fresh turkey and reduced-sodium cheese can make it a healthier choice.
What is a recommended serving size for a turkey melt sandwich?
A reasonable serving size for a turkey melt sandwich is one sandwich made with 2-3 ounces of turkey, 1-2 slices of cheese, and whole-grain bread. This portion provides balanced macronutrients and is roughly 400-500 calories depending on ingredients and preparation.
How does a turkey melt sandwich compare to a grilled cheese sandwich?
A turkey melt sandwich offers more protein due to the turkey, typically around 20-30 grams per serving, compared to fewer than 10 grams in a standard grilled cheese. However, a grilled cheese may contain more saturated fat depending on the type and amount of cheese used.
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.
