It might be simple and quick to prepare, but you may be wondering how many calories are in a turkey sandwich and if there are ways to make your meal more nutritious and filling.
How you make your turkey sandwich matters. A gourmet version with toppings like bacon, cheese or mayonnaise will have more calories and fat than a turkey sandwich on whole-wheat bread with mustard, lettuce and tomato.
Turkey sandwich calories and nutrition depend on what you make your lunch with. Using toppings like cheese adds some fat, while choosing whole wheat adds more fiber, vitamins and minerals.
According to the USDA, a turkey sandwich with American cheese, tomato and lettuce on an Italian sub roll will give you:
Eating a turkey sandwich will supply some other vitamins and minerals. On top of a good dose of protein, youll get:
Keep in mind that cured meats, such as deli-style turkey, are often high in sodium. The American Heart Association recommends taking in no more than 1,500 milligrams of sodium per day to reduce the risk of heart disease.
For example, 3.5 ounces (100 grams) of turkey with the skin packs 169 calories and 5.5 grams of fat, whereas the same amount without the skin has 139 calories and just 2 grams of fat (4).
The nutrients in turkey depend on the cut. For example, dark meat, which is found in active muscles such as the legs or thighs, tends to have more fat and calories than white meat — whereas white meat contains slightly more protein (2, 3).
Furthermore, turkey skin is high in fat. This means that cuts with the skin on have more calories and fat than skinless cuts.
What’s more, turkey may be a healthier alternative to red meat, as some observational studies link red meat to an increased risk of colon cancer and heart disease (10, 11, 12).
This meat is often roasted in the oven but can also be slow-cooked using a slow-cooker or crock pot until tender.
Keep in mind that the amount of protein at each meal matters. You can only absorb so much at one time. Make sure to have a lean protein source at each meal and spread your intake throughout the day. Other good choices for protein include nuts, fish, eggs, dairy, soy, and legumes.
The breast of the turkey has less fat and calories than most other cuts of meat. However, do not assume just because a product is made from turkey that it is better for you. For example, a burger made from ground turkey can contain just as much saturated fat as a beef burger, depending on how much dark meat is included in the ground turkey.
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Go for fresh, lean, organic, and pasture-raised turkey that has been raised in humane conditions without antibiotics. Factory-farmed and conventionally raised turkeys are often injected with salt, water, and other preservatives during processing to extend shelf life and cut costs. Pasture-raised turkeys with access to vegetation also have a higher omega-3 content than factory-farmed turkeys.
A 3 1/2-ounce portion of turkey is about the size and thickness of a new deck of cards. The fat and calorie content varies because white meat has less fat and fewer calories than dark meat and skin. One gram of fat contains 9 calories, and one gram of protein contains 4 calories.
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