1 serving (100 grams) contains 180 calories, 12.3 grams of protein, 3.7 grams of fat, and 23.9 grams of carbohydrates.
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Nutrition Information
Calories |
180 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.7 g | 4% | |
| Saturated Fat | 0.9 g | 4% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 26 mg | 8% | |
| Sodium | 704 mg | 30% | |
| Total Carbohydrates | 23.9 g | 8% | |
| Dietary Fiber | 1.1 g | 3% | |
| Sugars | 3.0 g | ||
| protein | 12.3 g | 24% | |
| Vitamin D | 4 mcg | 20% | |
| Calcium | 105 mg | 8% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 254 mg | 5% | |
* 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 sub sandwich
A turkey sub sandwich is a popular deli-style dish consisting of sliced turkey breast, vegetables like lettuce, tomato, and onion, and condiments housed in a freshly baked baguette or sub roll. Originating in North America, sub sandwiches have become a staple in fast lunches and casual dining due to their versatility and portability. A turkey sub tends to be lower in fat compared to red meat options while providing a balanced source of high-quality protein. Packed with nutrients from lean turkey and fresh vegetables, this sandwich can support muscle growth and overall health when consumed as part of a balanced diet. It pairs well with whole-grain bread to add complex carbohydrates and fiber for sustained energy.
Health Benefits
- Lean turkey breast is an excellent source of protein, providing approximately 26 grams per 3-ounce serving, essential for muscle repair and growth.
- Turkey contains niacin (vitamin B3), which supports energy metabolism and the maintenance of healthy skin.
- Vegetables like lettuce and tomato add fiber, vitamin C, and antioxidants, contributing to a healthy immune system and digestive health.
Dietary Considerations
Selection and Storage
Store leftover turkey sub sandwiches in an airtight container in the refrigerator for up to 24 hours to maintain freshness. Avoid adding wet condiments in advance to prevent sogginess.
Common Questions About Turkey sub sandwich Nutrition
Is a turkey sub sandwich high in protein?
Yes, a turkey sub sandwich is high in protein. A typical 6-inch turkey sub contains around 18-25 grams of protein, depending on the amount of turkey and whether extra toppings like cheese are included. This makes it a great option for meeting your daily protein needs, especially for muscle repair and overall health.
Can I eat a turkey sub sandwich on a keto or low-carb diet?
A standard turkey sub sandwich is not keto-friendly due to the bread, which can contain 40-50 grams of carbohydrates per 6-inch serving. To make it keto-compatible, opt for a lettuce wrap instead of the bread and avoid high-carb toppings like sugary sauces or dressings.
What are the health benefits or concerns of eating a turkey sub sandwich?
Turkey sub sandwiches offer health benefits like being high in lean protein, selenium, and B vitamins, which support metabolism and immune health. However, they can also be high in sodium, with a 6-inch sandwich containing 800-1,500 mg of sodium depending on the ingredients, which may be a concern for people managing blood pressure or heart health.
What is a recommended serving size for a turkey sub sandwich?
A typical serving size for a turkey sub sandwich is a 6-inch portion. For a balanced meal, pair it with a side of vegetables or a small salad to enhance fiber and nutrient content. If you're watching calorie intake, skipping cheese and heavy sauces can lower the total calories.
How does a turkey sub sandwich compare to a chicken sub sandwich nutritionally?
Turkey sub sandwiches and chicken sub sandwiches are quite similar in terms of protein, usually offering around 18-25 grams per 6-inch serving. However, turkey tends to be slightly leaner with fewer total calories and less fat compared to chicken, depending on preparation methods. Both are solid options for a high-protein, healthy meal.
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.
- USDA FoodData - Turkey sub sandwich DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
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.
