How Many Calories In A Turkey Sandwich?

If you love your turkey sandwich of the day more than anything, then you should probably know how many calories it packs to make sure you are not overeating.

How Many Calories In A Turkey Sandwich

Sure, not every day is the same and sometimes you can go over your daily calorie budget, but if you have some gym goals or are simply looking to maintain your weight, a turkey sandwich could easily help or stall those efforts.

Luckily for you, in this article, we’re going to dive into the world of turkey sandwiches and answer all your burning questions – from the nutritional benefits of turkey to the potential health concerns of eating them regularly.

Plus, we’ll share some tips for making your turkey sandwich even healthier and more delicious. So, keep reading below to learn all about one of America’s favorite sandwiches!

What Are The Ingredients Of A Turkey Sandwich?

At its core, a basic turkey sandwich typically includes sliced turkey, bread, and some kind of condiment.

As for the bread, there are a variety of options to choose from, including white, wheat, rye, or even a wrap or pita.

As for the condiments, those can range from traditional mayo or mustard to more adventurous options like pesto or hummus.

And of course, you can always add extra toppings to make your sandwich more interesting and flavorful!

Some popular options include lettuce, tomato, onion, avocado, cheese, and bacon, but any other veggie or even eggs could also work!

The beauty of making your own sandwich is that you can customize it to your liking and dietary needs and whether you’re in the mood for a classic turkey and cheese on white bread or a more elaborate wrap with veggies and hummus, the options are endless!

What Are The Nutritional Benefits Of Turkey Sandwiches?

These versatile sandwiches can actually be a really nutritious and satisfying meal option.

For starters, turkey is a great source of protein, which is essential for maintaining and building muscle mass. It’s also relatively low in fat, particularly when compared to other meats like beef or pork.

But it’s not just the turkey that’s good for you!

Depending on the type of bread you use, your sandwich could be a great source of fiber and complex carbohydrates.

And if you load up on veggies like lettuce, tomatoes, and avocado, you’re also getting plenty of vitamins, minerals, and antioxidants to keep your body functioning at its best.

So, if you’re looking for a healthy and filling lunch option, a turkey sandwich might just fit the bill, but let’s not jump into any conclusions before we discuss how many calories you can expect to consume with a basic turkey sandwich.

How Many Calories Are In A Basic Turkey Sandwich?

The answer, of course, depends on what you consider to be a “basic” turkey sandwich.

But as a general rule of thumb, a simple turkey sandwich made with two slices of bread, two ounces of sliced turkey breast, and a tablespoon of mayo or mustard will typically clock in at around 300-400 calories.

Of course, if you start adding extras like cheese, bacon, or avocado, the calorie count can quickly start to climb.

But as long as you’re mindful of your portions and choose your ingredients wisely, a turkey sandwich can be a satisfying and relatively low-calorie meal option!

Healthier Substitute Ingredient Ideas For A Turkey Sandwich

Healthier Substitute Ingredient Ideas For A Turkey Sandwich

If you’re looking to make your turkey sandwich a bit healthier, there are plenty of simple swaps you can make to cut down on calories and boost the nutritional value. Here are a few ideas:

  • Choose whole grain bread: Whole grain breads are a great source of fiber and other important nutrients. Look for breads made with whole wheat, oats, or other whole grains.
  • Skip the mayo: While mayo can add a lot of flavor to a sandwich, it’s also high in fat and calories. Instead, try using mustard, hummus, or avocado as a spread.
  • Load up on veggies: Adding plenty of veggies to your sandwich not only adds flavor and crunch, but also boosts the nutritional content. Try adding lettuce, tomato, cucumber, onion, and bell peppers.
  • Use lean turkey breast: Turkey breast is a great source of protein but be sure to choose lean cuts to keep the calorie count in check.
  • Swap out cheese: Cheese can add a lot of calories and fat to a sandwich. If you’re looking to cut down on calories, try leaving the cheese off altogether or using a lower-fat option like feta or goat cheese.

Potential Health Concerns When Eating Turkey Sandwiches Regularly

While turkey sandwiches can be a healthy and convenient meal option, there are a few potential health concerns to keep in mind if you’re eating them regularly.

Sodium Content

Many processed deli meats, including turkey, are high in sodium, and too much sodium can increase your risk of high blood pressure and other health issues. 

As a result, we highly advise you add only low-sodium options or consider roasting your own turkey breast to reduce the sodium content.

Nitrites And Nitrates

Some processed meats, including turkey deli meat, contain nitrites and nitrates, which are preservatives that can be harmful in large amounts. 

Therefore, we highly recommend you only add natural or organic options that don’t contain these additives.

Bread Nutrients

The type of bread you use for your turkey sandwich can also impact its overall nutritional value. 

White bread, for example, is lower in fiber and nutrients compared to whole grain options, so eating sandwiches with white bread on a regular basis won’t contribute much to your long-term health.

Instead, you should look for breads made with whole grains or seeds to boost the nutritional content and add more nutritional value to your sandwiches!


While it’s tempting to load up your turkey sandwich with extra toppings like cheese and bacon, these additions can quickly add extra calories, saturated fat, and sodium.

So, try to be mindful of your portion sizes and choose healthier toppings like vegetables and avocado.

The Bottom Line

What’s the takeaway of all this, you ask? That a turkey sandwich can be a healthy and relatively low-calorie option – especially in comparison to other ‘loaded’ sandwiches – so long as you make wise choices around the ingredients you use! 

Jenna Priestly

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