Turkey Sandwich Nutrition Facts



Published: 26 May 2023

Smoked Turkey And Tomato Sandwich

Nothing satisfies quite like a delicious turkey sandwich. This classic comfort food is enjoyed in homes, cafeterias, and restaurants around the world—but did you know that it’s a healthful option too? With so many different preparations to suit your cravings, these sandwiches come with a variety of excellent nutritional benefits. Find out how adding this beloved favorite to your meals can give you essential nutrients and vitamins while still delighting your taste buds! In this article, we’ll look at 11 turkey sandwich nutrition facts that make this tasty treat even more appealing.

Table of Contents

It’s a Protein Powerhouse

Let’s start with the star of the sandwich – turkey. Turkey is an excellent source of lean protein, helping to keep you full and satisfied. On average, a turkey sandwich may contain about 20 to 25 grams of protein, depending on the thickness of the turkey slices.

Low in Calories

A standard turkey sandwich, made with two slices of whole wheat bread, a few slices of turkey, lettuce, tomato, and a bit of mayonnaise, clocks in at around 250 to 300 calories. It’s a satisfying yet low-calorie option for those keeping an eye on their calorie intake.

Turkey: The Low-Fat Option

Turkey, particularly the breast, is low in fat. A typical turkey sandwich could contain around 4 grams of fat, excluding any added spreads or cheese. Opting for turkey instead of higher-fat meats can help keep your fat intake in check.

Vitamin and Mineral Rich

Turkey is packed with essential vitamins and minerals, including vitamin B6, niacin, and selenium. These nutrients contribute to various bodily functions, including energy production, DNA repair, and immune response.

Beware of Sodium Levels

While the turkey sandwich has plenty of nutritional benefits, it can be high in sodium – particularly if the turkey is pre-packaged or deli meat. An average turkey sandwich could contain over 1,000 milligrams of sodium, nearly half of the recommended daily limit.

Sandwich with turkey and fresh vegetables on  a wooden table
Image from Adobe Stock

Customize for Health

The beauty of the turkey sandwich lies in its versatility. You can load it up with veggies for added fiber and nutrients or swap out mayo for avocado or hummus for healthier fats. The power to make your turkey sandwich as nutritious as possible is in your hands.

The Bread Makes a Difference

The type of bread used can significantly impact your sandwich’s nutritional value. Opting for whole-grain bread can add beneficial fiber and nutrients to your meal, while white or enriched breads may lack these benefits.

Portion Size Matters

While turkey sandwiches are generally healthy, portion size still matters. Overloading your sandwich with turkey, cheese, and condiments can quickly turn a low-calorie meal into a calorie bomb.

Turkey Is a Source of Tryptophan

Turkey is known for its tryptophan content, an essential amino acid that the body uses to produce serotonin, a neurotransmitter that helps regulate sleep. So, your turkey sandwich could potentially help promote a good night’s sleep!

Choose Your Condiments Wisely

Condiments can significantly influence the nutritional profile of your turkey sandwich. Creamy dressings and spreads can add unnecessary fats and calories. Opt for lighter options like mustard or a light spread of avocado.

It’s a Balanced Meal

A turkey sandwich offers a balanced mix of macronutrients – carbohydrates from the bread, protein from the turkey, and fats from any added spreads or cheese. Adding a rainbow of veggies to the mix enhances the fiber and nutrient content, making it a well-rounded meal.


By now you already know just how many incredible nutritional benefits a turkey sandwich can offer. Not only is this classic comfort food a delight for the taste buds, but it’s also packed with vitamins and minerals—and when used in moderation, can be great for your health. And with so many ways to enjoy a turkey sandwich, you can customize it to fit your diet or personal preference. So why not give it a try today? Whether you want to enhance your current meal plan or just have that classic sandwich feeling again—it all begins with turkey! If you found these 11 turkey sandwich nutrition facts intriguing and would like to learn more about other meats, why not check out chicken sandwich nutrition facts? The possibilities are endless when searching for mouthwatering sandwiches that nourish your body too.