Amount Per 1 oz (28.4 g)
How Many Calories Are In A Turkey Sandwich: The Estimate
If you’re strapped for time, here’s a quick rule of thumb. Subway guesses that their 6-inch turkey sandwiches have about 200 calories when loaded with veggies, mayo, and swiss. If you’re eating a reasonably sized sandwich that’s between two slices of normal bread you’re probably looking at a similar number.
If you have time, however, you’ll definitely want to calculate out the calories yourself! A loaded turkey sandwich can easily have close to a thousand calories, while a carefully constructed wrap might have less than 100.
In this case, size really matters, so at the very least you’ll want to guess whether or not your sandwich is bigger than a “normal” example. A sandwich on bigger bread with more meat will have more calories.
Turkey Sandwich Nutrition Facts: The Complete Picture
The best way to accurately estimate how many calories are in your turkey sandwich is to sum up the calories in all of the ingredients. These are some of my favorite things to put into a sandwich:
Sliced turkey breast tends to have about 22 calories per slice. This isn’t a lot on a per-slice basis, but it starts to add up pretty fast when you make a mountain of meat on your sandwich. Luckily, most of these calories are from protein, which is pretty healthy.
Bread is one of the most variable ingredients in your sandwich. There’s a huge difference between a reduced calorie oatmeal bread and a buttered, toasted slice of whole grain. Even without any condiments, bread can have up to 110 calories per slice. On the other hand, low-calorie varieties can weigh in at just under 50 calories per slice. A reasonable estimate for “normal” white bread is about 70 calories per slice.
Real mayo is one of the more calorie-rich sandwich ingredients, at least on a per-pound basis. Adding a big squeeze of 1 tablespoon of mayo to your sandwich tacks on about 100 calories. This is a bit more mayonnaise than most people I know use, but it’s definitely good to know how easily you can inflate your calorie count with some condiments.
Luckily, there are several low-calorie mayonnaise alternatives available. “Light” mayonnaise tends to have about 35 calories per tablespoon, meaning it’s a reduction of about 60%.
Unlike its white condiment cousin, mustard has hardly any calories. A healthy squeeze is something like 4 calories, meaning you can add lots of mustard without worry.
How many calories are in a homemade turkey sandwich?
How many calories are in a white turkey sandwich?
Calories: You’ll get about 360 calories in a turkey sandwich. Total fat: A turkey sandwich has 11 grams of total fat, which includes 6 grams of saturated fat and 0 grams of trans fat.