How many calories in a Turkey Sandwich?

How many calories in a Turkey Sandwich? A turkey sandwich frequently involves more than simply meat and bread. Spreads like mayonnaise, for example, add up to 100 calories and 11 grammes of fat per tablespoon, whereas the same quantity of yellow mustard has just about 10 calories and no fat, reports the USDA.

How many calories in a Turkey Sandwich?

Turkey Sandwich Calories and Nutrition

On an Italian sub bun, the USDA recommends a turkey sandwich topped with American cheese, tomato, and lettuce.

  • Calories: 360

  • Total fat: 11 g

  • Saturated fat: 6 g

  • Trans fat: 0 g

  • Cholesterol: 49.9 mg

  • Sodium: 1,279.2 mg

  • Total carbs: 35 g

  • Dietary fiber: 1 g

  • Sugar: 2 g

  • Protein: 29 g

Turkey Sandwich Calories and Macros

:small_blue_diamond: Calories: A turkey sandwich has 360 calories.

:small_blue_diamond: Total fat: It has 11 grammes of total fat, which includes 6 grammes of saturated fat and 0 grammes of trans fat in a single turkey sandwich.

:small_blue_diamond: Carbohydrates: 35 grammes of carbohydrates, including 1 gramme of fibre and 2 grammes of sugar, make up a turkey sandwich.

:small_blue_diamond: Protein: 29 grammes of protein may be found in a turkey sandwich.

Vitamins, Minerals and Other Micronutrients

Other nutrients and vitamins can be obtained by eating a turkey sandwich. You’ll receive plenty of protein, as well as:

  • Vitamin A: 42% Daily Value (DV)

  • Iron: 15% DV

  • Calcium: 15% DV

Turkey Sandwich on Whole Wheat Calories and Nutrition Differences

The type of bread you use to construct a turkey sandwich can have a significant impact on the nutritional value and calorie content. According to the USDA, an Italian sub roll contains 210 calories.

According to the USDA, two slices of whole-wheat bread contain just around 161 calories. You can save about 50 calories by eating your turkey sandwich on wheat bread, which provides fibre, B vitamins, vitamin E, magnesium, and zinc, as well as removing some of the sodium.

Other Options

:small_blue_diamond: Go whole grain:

You may also make your turkey sandwich with whole grain bread, but it’s distinct from whole wheat. In comparison to whole-grain bread, which includes grains like barley, oats, millet and spelt, whole-wheat bread is created solely from ground wheat.

You’ll want to take advantage of the many health benefits of whole grains, even if they have a calorie count. Their fibre and micronutrient content are enhanced by the inclusion of the bran and germ, which are both parts of the grain. Heart disease, cancer, and all-cause mortality have been reduced by eating a diet rich in whole grains, a study published in the journal BMJ in June 2016 has found.

:small_blue_diamond: Choose low-calorie, nutrient-rich toppings:

A turkey sandwich is typically made up of more than just meat and bread. According to the USDA, mayonnaise contains 100 calories and 11 grammes of fat per tablespoon, whereas yellow mustard contains only about 10 calories and no fat.

Watery, crisp vegetables like romaine or iceberg lettuce, cucumbers, bell peppers, pickles, and tomatoes are low in calories and high in antioxidants.

Even if a few slices of avocado add a few extra calories to your sandwich, they add a lot of nutritional value. According to the Academy of Nutrition and Dietetics, avocados are high in healthy fat, fibre, potassium, folate, and vitamins B6, C, and E.

Estimated Calories in a Turkey Sandwich

This is a quick rule of thumb if you are short on time. Subway estimates that a 6-inch turkey sandwich piled with veggies, mayo, and swiss cheese has roughly 200 calories. Sandwiches made using two pieces of regular bread, which are about the same in size, will cost you about the same amount.

However, if you have the time, you should definitely calculate the calories yourself! At least a thousand calories can be found in a laden turkey sandwich, but just 100 calories can be found in a well-made wrap

Size does important here, therefore you should at the very least try to predict if your sandwich is larger than a “typical” one. With additional meat, a sandwich on a larger piece of bread will be higher in calories.

How many calories are in a turkey sandwich sub from Subway?

Sandwich Calories Protein
Six-inch turkey sandwich 280 18g
Six-inch roast beef sandwich 320 25g
Six-inch veggie delite sandwich 230 8g
Six-inch subway club sandwich 310 23g

How many calories are in a turkey bread sandwich?

Fat 4.5 g
Carbs 45 g
Fiber 4 g
Protein 28.5 g

Turkey Sandwich Nutrition Facts

In order to get an exact estimation of the caloric content of your turkey sandwich, add up all of the ingredients’ calories together. Here are a few of my personal favourites for a sandwich:

:small_blue_diamond: Turkey

A slice of sliced turkey sandwich has roughly 22 calories. While this may not seem like much per slice, it quickly adds up when your sandwich is piled high with meat. It’s good to know that majority of these calories come from protein, which is a good source of nutrition.

:small_blue_diamond: Bread

Your sandwich’s bread is one of the most versatile components. Toasted and buttered whole grain bread is vastly different from low-calorie oatmeal. Bread can have up to 110 calories per slice even if no condiments are used. Low-calorie breads, on the other hand, have a calorie count of less than 50. A slice of “regular” white bread contains approximately 70 calories.

:small_blue_diamond: Mayonnaise

In terms of calories per pound, mayonnaise is one of the more calorically dense sandwich ingredients. About 100 calories are added to your sandwich by squeezing a spoonful of mayo onto your sandwich. This is more mayonnaise than most people I know use, but it’s helpful to realise how quickly condiments may raise your calorie count.

Fortunately, there are a number of low-calorie mayonnaise options out now. A tablespoon of “light” mayonnaise has around 35 calories, which equates to a 60 percent reduction in calories.

:small_blue_diamond: Mustard

Unlike its white counterpart, mustard is low in calories. A healthy squeeze has about 4 calories, so you can use as much mustard as you want.

:small_blue_diamond: Lettuce

Lettuce has a very low-calorie count. Depending on the size and variety of lettuce, a full, large leaf has about 4 calories. Because I don’t use a full leaf of lettuce in most of my sandwiches, they have less than 4 calories from all of the lettuce I use.

:small_blue_diamond: Tomato

Tomatoes, like lettuce, aren’t particularly high in calories. You’re looking at about 3 calories per tomato slice. A sandwich loaded with tomatoes, like lettuce, will not ruin your diet.

:small_blue_diamond: Pickles

Pickles, as you might expect, have a very small number of calories. Typically, each slice contains less than one calorie. A full pickle (a large, whole one) contains only 14 calories, so you can reasonably expect all of the pickles in your sandwich to contribute less than 4.

:small_blue_diamond: Bacon

This is where things start to get interesting. Each strip of bacon contains about 43 calories. This means that adding three slices of bacon to your turkey sandwich adds about 130 calories. If you’re not careful, you could easily eat a lot more than you intended with this delectable sandwich addition!

:small_blue_diamond: Cheese

While there are many different types of cheese, most are between 90 and 110 calories per slice. This means that three strips of bacon have just a few more calories than a single slice of cheese. Take care with dairy.

:small_blue_diamond: Avocado

There are around 235 calories in a cup of avocado. Fortunately, most sandwiches don’t require a full cup of mayonnaise. About a quarter of that, or about 60 calories from avocados, goes into my sandwiches.

:small_blue_diamond: Adding It All Up

The final product’s caloric content is heavily influenced by the amount of each ingredient you use. With 20 calories of vegetables and 130 calories of bread, a sandwich with 100 calories of mayo, 100 calories of cheese, 60 calories of avocado have about 400 calories before the meat is even included. To bring the total to 440, add two slices of turkey to the mix. In order to reach the 700-calorie mark, you’ll need 7 slices of turkey and 4 strips of bacon. Also known as “quantity over quality,”.


There are approximately 22 calories in a slice of turkey sandwich sliced thin. There are about 35 calories in a tablespoon of “light” mayonnaise, which is a 60% reduction in calories. The amount of each ingredient you use has a significant impact on the caloric content of the final product. You’ll need 7 slices of turkey, 4 strips of bacon, and 60 avocados to reach the 700-calorie mark. “Quantity over quality” is another term for it.

Healthy Tips

You may significantly reduce the number of calories in your sandwiches by making some simple alterations. Vegetables are almost free to include in your diet, however mayonnaise and other high-priced foods like meat and bread are pricey.

Choose the ingredients that you like best and make a sequence of decisions that make sense to you before you begin. When it comes to bread, low-calorie options may be a good choice if you’re a fan of mayonnaise.

Whole wheat bread and a little butter can make up for the lack of mayo in your diet if you don’t like it.

Of course, limiting calories isn’t the only way to lose weight. Be sure to account for any relevant limits or needs before looking at calories if this is the case.

In the case of a gluten-free diet, for example, a low-calorie bread substitute is useless. Calorie intake should not be the only consideration.

As a result of the difficulty in deciphering the meaning of calorie counts, many people avoid using them.

To put things into perspective, converting calories into physical activity is a simple solution. Nearly one hundred calories are expended in just 10 minutes of running. So, in order to have the same effect on your weight as a 200-calorie sandwich, you’d have to do around 30 minutes of cardio with a 500-calorie lunch.

Finally, make sure that the ingredients you’re using in your sandwich are ones that you genuinely enjoy putting in there. You don’t get any benefit out of crafting a low-calorie sandwich that tastes terrible.

If you’re having problems putting together a sandwich you’ll actually eat, consider searching online for sandwich assembly instructions. Making minor alterations (such switching to reduced-calorie mayonnaise) can often have a significant impact on the final outcome.

How many calories are in a 12-inch turkey sub from Subway?

Feetlong Turkey sandwich from the Subway contains how many calories? Subway’s Footlong Turkey sandwich has a calorie count of 560. The majority of those calories come from carbohydrates (64 percent).

Calories in a Subway Footlong Turkey sandwich Subway’s Footlong Turkey sandwich has 560 total calories. The majority of those calories come from carbohydrates (64 percent).

Ham & Turkey Sandwich Calories

A simple ham and turkey sandwich is a filling and low-calorie lunch choice. Easy-to-make and versatile classics such as this one allows you to express yourself in a variety of ways, depending on how they’re made.

:small_blue_diamond: Basic Sandwich

2 pieces of white or whole wheat bread, 1 1/2 oz. of deli turkey, 1 and 1/2 oz. of deli turkey, and 1 1/2 oz. of deli turkey make up 235 calories in a simple ham and turkey sandwich. There are 130 calories in the bread, 50 in the ham, and 20 in the turkey.

:small_blue_diamond: Cheese

There are about 110 to 120 calories in an 8-ounce piece of Swiss or Provolone cheese and even more in a slice of Monterey Jack or Cheddar. In terms of calories, mozzarella and American cheese will both add roughly 85 to the total count. Each one-ounce portion of sauce or dressing made with mayonnaise has roughly 100 calories. Per tablespoon of mustard, you’ll consume roughly 10 calories.

:small_blue_diamond: Healthful Options

You’ll save roughly 100 calories and 7 grammes of saturated fat per tablespoon if you avoid mayonnaise-based condiments and sauces. It’s a good idea to eat your sandwich on whole wheat bread and to top it with a variety of fresh veggies such as lettuce and tomatoes. This will help you obtain more fibre and vital nutrients like potassium and calcium.

In Short

Making a few simple adjustments to your sandwich recipes can help you drastically reduce the number of calories you consume each day. Foods like meat and bread can be expensive, but vegetables are almost free to include in your diet. Mayonnaise on the other hand is expensive.

Typical Sandwich Calories

:small_blue_diamond: Turkey sandwich calories

Depending on the amount of meat and condiments you use, turkey sandwich calories might range from 160 to over 500.

:small_blue_diamond: Peanut butter and jelly sandwich calories

Depending on the amount of peanut butter you use, a peanut butter and jelly sandwich has anywhere from 350 to 500 calories. Two teaspoons of peanut butter constitute a single serving. Make a healthy peanut butter and jelly sandwich, just in case you’re curious.

:small_blue_diamond: Peanut butter sandwich calories

If you keep the amount of peanut butter in check, the calories in a peanut butter sandwich are more manageable. White bread PB sandwiches typically have between 200 and 300 calories.

:small_blue_diamond: Nutella sandwich calories

Like peanut butter, Nutella sandwich calories are in the 300 to 500 range. There are around 200 calories in two tablespoons of Nutella.

:small_blue_diamond: Ham sandwich calories

When cheese is omitted from a ham sandwich, the calorie count is lower. It’s possible to construct a sandwich for under 200 calories, but adding butter and eating it on a French baguette will push the calorie count well above 400.

:small_blue_diamond: Subway sandwich calories

Sandwiches from Subway can range in calorie content from 230 to nearly 1000. So, if you’re a regular at Subway, it’s a good idea to shop around for the healthiest options.

:small_blue_diamond: Egg salad sandwich

Because of the high fat content of the egg salad, egg salad sandwiches have a lot of calories. There are 350 calories in a serving of egg salad. If you include the bread, the calorie count for your sandwich may easily reach the 500-calorie mark.

:small_blue_diamond: Chicken salad sandwich

Similar to egg salad, chicken salad sandwiches contain 400 to 600 calories or more.

:small_blue_diamond: Egg and cheese sandwich calories

Egg and cheese sandwiches typically contain between 250 and 400 calories in total. Breakfast sandwiches like this commonly include croissants or biscuits, which can add calories. Before you go out, look out the components and caloric content of the breakfast sandwich you’d like to order.

How to Cut Sandwich Calories

You can make a delicious sandwich that’s lower in calories and higher in nutrition with a few simple modifications and healthy substitutions.

:small_blue_diamond: Choose Low-Calorie Sandwich Bread

There is a lot of fat and calories in bread products including bagels, baguettes, croissants, and substantial rolls. These options may also result in an increase in your total daily intake of starchy carbohydrates. Opt for whole grain bread or a bread substitute that contains additional nutrients like healthy fats or fibre to reap the nutritional benefits of whole grain. Make an open-faced sandwich instead of a regular one if you’re using a heartier loaf of bread.

Food Data Central database or MyFitnessPal app have confirmed all of the calorie numbers listed here.

  • This bread has 60 calories per slice of Arnold Bakery Light - 100 percent whole wheat.

  • 110 calories for two slices of Nature’s Own Wheat Bread.

  • 45 calories per piece of Pepperidge Farm Light Style Bread.

  • A single pita bread made with flax, oat bran, and whole wheat flour from Joseph’s contains 60 calories.

  • A single tortilla from La Tortilla Factory contains 50 calories and is high in fibre.

Try making a sandwich without any bread at all if you prefer a more natural approach. Your sandwich filling can either be wrapped up in bibb lettuce or a cucumber shell. Cauliflower and brown rice are two of the most popular options for wraps, but there are many more.

:small_blue_diamond: Choose Leaner Sandwich Fillings

You’ll create your sandwich around a meat or meat-free filling once you’ve picked your healthy bread. Use your imagination to create new concoctions by mixing and matching various ingredients.

Avoid spreads that claim to be healthy, such as meat or fish spreads. Even while salmon spreads are abundant in protein and minerals, the spreads are often made with cream cheese, making them high in calories.

Different sandwich fillings have varying calorie values. Keep in mind that deli meat consumption has been related to some cancers, so try to keep it to a minimum.

  • 60 calories per serving of thinly-sliced Deli Ham (Tops)

  • 60 calories per serving of thinly sliced deli turkey from Tops

  • A serving of Great Value’s thinly sliced deli roast beef has 30 calories (three slices)

  • Sliced chicken sandwich, prepared in the deli manner, contains 60 calories per two-ounce portion (from Tops).

  • Three slices of grilled eggplant have a calorie count of 30. (Grilled without oil)

  • One cup of handmade grilled portobello mushrooms has 42 calories (grilled without oil)

  • Low-sodium lunch meats can be found at your local grocery store if you’re concerned about sodium intake.

:small_blue_diamond: Load Up on Nutrient-Rich Veggie Toppings

Incorporate as many healthy, natural ingredients as possible (such as vegetables) into your sandwich. Make it a point to include at least two servings of vegetables in each sandwich. Your sandwich will taste more luxurious and fuller thanks to the addition of these nutrient-rich vegetables.

  • Peppers from the Banana plant

  • Slicing up thinly sliced green peppers

  • Cucumber

  • Tomato

  • thinly sliced jalapeno peppers

  • Cabbage that has been shredded

  • Grilled or uncooked onions

  • Tomatoes dried in the sun

  • Leafy greens of the basil plant

  • Sprouts of alfalfa or beans

  • Spinach, bibb lettuce, iceberg lettuce, or any other greens you desire

:small_blue_diamond: Choose Low-Calorie Condiments

You may pack more fat into a low-calorie sandwich by using a spread instead of mayonnaise. If you use a lot of the above-mentioned toppings, you may not need any spread at all.

  • 1 teaspoon Wegman’s yellow mustard has no calories.

  • 5 calories from Dijon mustard.

  • A spoonful of ketchup (Simply Heinz) has about 15 calories.

  • 15 calories per serving of Vlasic Squeezable Homestyle Relish.

  • Calories in 1 avocado or 2 tablespoons of guacamole.

  • There are 25 calories in 2 teaspoons of Dinosaur barbecue sauce.

  • Tapenade made with olives is 40 calories per serving (Trader Joe’s).

  • A medium avocado has a calorie count of 1600.

  • A tablespoon of apple jelly has 50 calories.

  • Wishbone salad dressing (90 calories, 2 tablespoons).

  • 80 calories from 25 grammes of pesto.

  • 90 calories from tahini (1 colher, sabra).

  • There are 60 calories in 1 tablespoon of chimichurri aioli (a type of mayonnaise).

  • 100 calories from Land O’Lakes butter, 1 tbsp.

  • One tablespoon of organic olive oil (120 calories).

Frequently Asked Questions

Following are some frequently asked questions related to how many calories in a Turkey sandwich.

1. How many calories are in a Subway turkey footlong with cheese?

There are 780 calories in one Turkey Cheese Sandwich Foot Long, which offers 84 grammes of total carbohydrates, 79 grammes of net carbohydrates, 29 grammes of fat, 41 grammes of protein.

2. How many calories is a turkey sandwich with mayo?

The calories and fat in Smoked Turkey on Whole Grain Bread are lower than those in other sandwiches. Tomato, lettuce, mayo, mustard, and mayo are all included in the sandwich, which has a calorie count of 560, 2.5 grammes of saturated fat, 17 grammes of overall fat, and 1,960 milligrammes of sodium.

3. Which Subway bread has the least calories?

In terms of calories, sourdough is the lowest calorie sandwich bread at 6 inches, followed by wheat bread. The problem is that it’s only available in a few places. Nearly every location offers Italian (white) bread (6′′ has 200 calories).

4. Is eating Turkey sandwich healthy?

Turkey can be a decent source of protein if you don’t eat too much of it or overdo it. Magnesium and niacin are among the many vital vitamins and minerals included in this food. The trace element selenium can be found in abundance in Turkey.

5. What’s the healthiest Subway bread?

The Italian White Bread and the 9-Grain Wheat Bread are battling it out for first place. Each of these loaves offers a total of 180 calories in an 8-inch slice. There are 40 fewer calories in the flatbread than in the Monterey Cheddar.

6. How many calories are in two turkey sandwiches?

There are 658 calories in two turkey sandwiches with spread. The calorie breakdown is as follows: 31 percent fat, 33 percent carbs, and 36 percent protein make up the rest.

7. How many calories are in a toasted turkey sandwich?

You can get your daily serving of turkey with just 2oz on the side of white bread and about 210 calories in the process. A simple sandwich containing two slices of white bread and two slices of turkey has a calorie count of about 210.

8. Can you lose weight by eating Subway?

The ‘Subway Diet’ may help people lose weight by limiting their caloric intake, but it does so at the expense of allowing them to eat anything they want. In the opinion of most nutritionists, the best way to lose weight is to consume a well-balanced diet that contains a wide variety of foods.

9. How many calories is a footlong sub?

Subway’s 860-calorie Footlong Cold Cut Combo is the ideal portion size for this dish. Carnivores consume 41% of the calories, followed by fats and carbs (13 percent). Approximately 43%.

10. How many calories in a Subway footlong turkey sandwich?

Subway’s 860-calorie Footlong Cold Cut Combo is the ideal portion size for this dish. The majority of those calories come from fat, followed by carbohydrates 13 %), a whopping 43%.

Subway Footlong Turkey Sandwich Calories Subway’s Footlong Turkey sandwich has 560 total calories. The majority of those calories come from carbohydrates (64 percent).


There is a wide range of calorie counts for sandwiches. If you want an accurate count of calories, do it yourself. This way, you’ll be able to see exactly what each ingredient contributes to the final product. As a result, you’ll be better equipped to make healthy dietary choices.

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