How Many Calories Are in a Turkey Sandwich? A Guide to Healthy Options

How Many Calories Are in a Turkey Sandwich?

Turkey sandwiches are a popular meal choice for many reasons. Turkey is a lean source of protein that is lower in fat and calories compared to other deli meats. Turkey sandwiches can also be highly customizable with different breads, vegetables, cheeses and condiments to suit your tastes and health goals.

But exactly how many calories are in a turkey sandwich? The number of calories in a turkey sandwich can vary greatly depending on the specific ingredients used. By making smart choices with each component of your turkey sandwich, you can keep the calorie count in check.

Calories in Turkey

Turkey breast is one of the leanest cuts of meat available. A 3 ounce serving of sliced turkey breast contains approximately:

• Calories: 60
• Fat: 0.5 g
• Protein: 13 g

So turkey breast is an excellent source of protein with minimal fat and calories. Other types of turkey deli meat like smoked turkey or turkey pastrami will be slightly higher in fat and calories.

Calories in Bread

The bread you choose for your turkey sandwich can significantly add to the calorie count. Here are the calories for one slice of some popular bread options:

• White bread: 75 calories
• Whole wheat bread: 69 calories
• Sourdough bread: 86 calories
• Rye bread: 83 calories
• Pumpernickel bread: 82 calories
• Ciabatta roll: 100 calories
• Croissant: 99 calories
• Bagel: 110 calories
• Gluten-free bread: 60 calories
• Lettuce wrap: 5 calories

For the lowest calorie options, choose lighter or gluten-free breads. Using lettuce as a wrap instead of bread is also very low in calories.

Calories in Cheese

Adding cheese to your turkey sandwich will significantly increase the calorie count. Here are the calories in one slice of some popular cheese choices:

• Cheddar: 113 calories
• Swiss: 106 calories
• Provolone: 104 calories
• American: 49 calories
• Mozzarella: 72 calories

Reduced-fat cheese slices contain about 45 calories per slice. To lighten up your sandwich, use just a sprinkle of shredded cheese rather than a full slice.

Calories in Condiments

Condiments like mayonnaise, mustard and salad dressings can also boost the calories in your turkey sandwich. Here are the calories in one tablespoon of some typical condiments:

• Mayonnaise: 94 calories
• Ranch dressing: 73 calories
• Thousand Island dressing: 69 calories
• Honey mustard: 63 calories
• Yellow mustard: 5 calories

Switching to mustard or oil and vinegar-based dressings are an easy way to cut back on high-calorie condiments.

Calories in Vegetables

Adding veggies like lettuce, tomato, onion and other fresh vegetables boosts nutrition while adding minimal calories. For example:

• Lettuce: 5 calories per cup
• Tomato: 22 calories per cup
• Onion: 46 calories per cup
• Peppers: 46 calories per cup
• Cucumber: 18 calories per cup
• Spinach: 7 calories per cup

Pile on the fresh vegetables to make your sandwich more filling and nutritious without spiking calorie counts.

Putting it All Together

As you can see, the specific ingredients you select for your turkey sandwich can create big differences in calories. Here are some examples of turkey sandwich calorie totals using different combinations of ingredients:

• Turkey breast, 2 slices white bread, 1 slice cheddar cheese, lettuce, tomato, mustard: 383 calories

• Turkey breast, 2 slices whole wheat bread, reduced-fat Swiss cheese, lettuce, tomato, mustard: 307 calories

• Turkey breast lettuce wrap, 1 ounce mozzarella cheese, tomato, avocado, mustard: 221 calories

• Turkey breast, 2 slices gluten-free bread, lettuce, cucumber, onion, mustard: 188 calories

As you can see, using lighter bread, reduced-fat cheese, and more vegetables leads to a leaner sandwich around 200 calories. Adding higher-calorie ingredients like regular cheese, mayonnaise or croissants can push the calories to 400 or more.

Healthy Turkey Sandwich Options

Here are some healthy tips for building a nutritious turkey sandwich while keeping calories in check:

Choose Whole Grain or Gluten-Free Bread

Opting for whole grain breads like whole wheat or rye provides more fiber, vitamins and minerals compared to white bread. Gluten-free breads are also usually lower in calories while still offering a satisfying sandwich base.

Load Up on Vegetables

Don't be shy with the vegetable toppings! The more veggies you can pack in, the more nutritious and higher volume your sandwich will be. Spinach, lettuce, cucumbers, bell peppers, tomatoes, onions and sprouts are all great options.

Use Reduced-Fat Cheese

Shaved turkey breast is lean and doesn’t necessarily need cheese. But if you do want that cheese flavor, use reduced-fat versions or keep portions small such as a sprinkle of shredded cheese.

Choose Condiments Wisely

Boost flavor with condiments like mustard, hummus, oil and vinegar instead of mayonnaise or creamy salad dressings. This shaves calories and fat.

Add Avocado

Fresh avocado slices add creaminess, flavor and nutrition to your turkey sandwich. Avocados are loaded with healthy fats, fiber and key vitamins and minerals.

Try A Lettuce Wrap

Ditch the bread and wrap your turkey fillings in lettuce leaves. Romaine, butter lettuce and Boston lettuce all work well. You'll avoid the carbs and calories of bread.

Bake Some Zucchini Fries

For an even heartier, lower carb meal have your sandwich with baked zucchini fries. Slice zucchini into fry shapes, toss in a small amount of oil and bake until crispy.

Calorie Cutting Turkey Sandwich Ideas

Here are 10 creative and delicious sandwich ideas for a lower calorie turkey sandwich:

1. The Classic

Turkey breast, whole wheat bread, lettuce, tomato, onion, mustard

2. Turkey & Hummus Wrap

Turkey, spinach, hummus, red bell pepper in a whole wheat wrap

3. Turkey BLT

Turkey, bacon, lettuce, tomato, avocado, sprouts on gluten-free bread

4. Mediterranean Turkey

Turkey, feta cheese, cucumber, red onion, lettuce, olive oil and red wine vinegar on pita

5. Turkey & Apple

Turkey, sliced apple, sharp cheddar, spinach, honey mustard on rye bread

6. Turkey Avocado Club

Turkey, bacon, avocado, lettuce, tomato on sourdough bread

7. Southwestern Turkey Wrap

Turkey, black beans, salsa, shredded lettuce in a high-fiber wrap

8. Turkey & Veggie

Turkey, cucumber, sprouts, bell pepper, and hummus on a lettuce wrap

9. Cranberry Turkey

Turkey, cranberry sauce, brie cheese, arugula on whole grain bread

10. Turkey & Swiss Melt

Turkey and swiss cheese melted open-faced on whole wheat bread

Portable Turkey Sandwich Options

Turkey sandwiches make a convenient on-the-go meal. Here are some tips for packing portable turkey sandwiches that hold up well:

Pre-assemble sandwiches

Assemble sandwiches beforehand and keep in an airtight container or wrapped tightly in plastic wrap. This prevents ingredients from sliding around.

Use sturdier bread

Heartier breads like ciabatta rolls, crusty sourdough or rye bread hold up better than soft sliced bread.

Layer thoughtfully

Layer wetter ingredients like tomatoes and onion underneath drier items like lettuce and cheese to prevent sliding.

Spread condiments thinly

Slathering on mayo or mustard can lead to soggy bread. Use a thin layer spread evenly.

Keep cold

Pack sandwiches with an ice pack or freezer gel pack to keep cold. Take sandwiches out right before eating.

Use separate containers

Pack wet and dry ingredients separately, assembling right before eating. For example, bring turkey and cheese in one container, veggies in another.

Cut in half

Halved sandwiches are easier to eat than keeping them whole. Cut before packing.

Use toothpicks

Securing fillings with toothpicks helps prevent sliding and collapse.

Try skewers

Metal or wooden skewers inserted through a stacked sandwich holds it together for easy eating.

Use wraps

Wraps seal the fillings together neatly and are less prone to slipping.

Leftover Turkey Sandwich Ideas

Leftover turkey from a roast or holiday dinner can easily be repurposed into sandwiches. Get creative with these tasty leftover turkey sandwich ideas:

Turkey Salad Sandwich

Shred or chop turkey and mix with mayo, celery, parsley, lemon juice, salt and pepper. Enjoy on bread, lettuce wrap or in a hollowed out tomato.

Turkey & Stuffing

Leftover stuffing and turkey between bread slices makes a comforting sandwich full of Thanksgiving flavor.

Open Faced Hot Turkey

Place hot turkey slices over bread. Top with gravy and roasted vegetables.

BBQ Turkey & Cheese

Combine shredded turkey with bbq sauce. Place on bread, top with cheddar cheese and pickle chips.

Thai Turkey Wrap

Shredded turkey, cabbage, carrots, cucumber, and peanut sauce wrapped in a whole wheat tortilla.

Turkey Reuben

Turkey, sauerkraut, Swiss cheese and thousand island dressing between griddled rye bread.

Turkey Cranberry Melt

Leftover sliced turkey, cranberry sauce and brie cheese grilled between bread slices.

Turkey Caesar Wrap

Chopped romaine lettuce, turkey, Parmesan cheese and Caesar dressing wrapped in a tortilla.

FAQs

Does turkey or ham have fewer calories?

Turkey is lower in calories and fat compared to ham. A 3 ounce serving of sliced turkey breast contains about 60 calories vs around 115 calories in the same amount of regular sliced ham.

Is turkey or chicken better for sandwiches?

Turkey and chicken are both lean options for sandwiches. Turkey breast is slightly leaner with less fat and fewer calories per serving compared to chicken breast. The difference is small though.

Is turkey healthier than roast beef?

Turkey is considered healthier than roast beef. An ounce of turkey has around 36 calories vs 45 calories in roast beef. Turkey also has less saturated fat and cholesterol than beef.

Does Subway turkey have a lot of sodium?

Subway turkey can be high in sodium, containing around 800-900 mg in a 6 inch turkey sub. Request no salt added and limit condiments like pickles, olives and sauces to help reduce sodium.

Is Boar's Head turkey healthy?

Boar's Head brand deli turkey is relatively healthy, especially the low-sodium oven roasted turkey breast which is low in fat. But processed meats like smoked turkey or honey turkey contain more sodium.

The Bottom Line

Turkey sandwiches can be a nutritious choice when making healthy selections for each ingredient. Choosing whole grain or low-carb bread, lots of veggies, and easy on condiments keeps calories and sodium in check. With so many combinations possible, there are endless options for delicious and diet-friendly turkey sandwiches.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.