| Nutrient (per 100 g) | Turkey and ham sandwich on wheat | Turkey and ham sandwich or sub, restaurant |
|---|---|---|
| Calories | 170 kcal | 163 kcal |
| Protein | 13.9 g | 13.5 g |
| Carbohydrates | 19.6 g | 18.6 g |
| Fat | 3.8 g | 3.7 g |
| Fibre | 2.2 g | 0.8 g |
| Sugar | 2.4 g | 2.2 g |
| Sodium | 679 mg | 705 mg |
All values per 100 g. Source: USDA FoodData Central.
Turkey and ham sandwich on wheat provides 170 kcal per 100 g, with 13.9 g of protein, 19.6 g of carbohydrates and 3.8 g of fat. 1 sandwich of Turkey and ham sandwich on wheat (145 g) provides about 247 kcal.
A fast summary built from the current nutrition profile per 100g.
| Nutrient | Amount per 100 g |
|---|---|
| Calories | 170 kcal |
| Protein | 13.9 g |
| Carbohydrates | 19.6 g |
| Fat | 3.8 g |
| Fiber | 2.2 g |
| Sugar | 2.4 g |
| Sodium | 679 mg |
USDA data · USDA FoodData Central
| Portion | Weight | Calories |
|---|---|---|
| 1 sandwich | 145 g | 247 kcal |
| 100 g | 100 g | 170 kcal |
Portion weights: USDA FoodData Central
All values are computed from the per-100 g nutrition data (source: USDA).
The turkey and ham sandwich on wheat is a classic deli favorite that combines lean meats with whole grain bread. Originating from traditional sandwich-making practices, this combination offers a savory and satisfying meal option that is both convenient and versatile. Whole wheat bread provides a nutty flavor and is a healthier alternative to white bread, while turkey and ham deliver a delightful mix of textures and flavors. This sandwich is often enjoyed in various cultures, reflecting regional preferences for fillings and bread types. Nutritionally, the turkey and ham sandwich on wheat is an excellent source of protein, making it ideal for muscle repair and growth. It contains a balanced profile of macronutrients, with carbohydrates primarily from the whole wheat bread, providing essential energy. The low fat content and high protein make it a suitable choice for those aiming to maintain a healthy weight. Additionally, it is rich in vitamins and minerals, such as iron and vitamin B12, contributing to overall health and well-being.
A turkey and ham sandwich on wheat contains approximately 170 calories per 100g, making it a relatively low-calorie meal option that can fit into various dietary plans.
Yes, this sandwich is considered healthy as it provides a good balance of protein, carbohydrates, and essential vitamins and minerals, especially when made with whole grain bread and lean meats.
Store the sandwich in an airtight container in the refrigerator if not eaten immediately. It is best consumed within 3-5 days for optimal freshness.
The benefits include high protein content for muscle repair, essential vitamins for energy and health, and being low in fat, making it a great option for weight management.
A recommended portion is one sandwich (approximately 150g) 2-3 times per week, depending on individual dietary needs and activity levels.
1 sandwich of Turkey and ham sandwich on wheat (145 g) has about 247 kcal — 20.2 g protein, 28.4 g carbohydrates and 5.5 g fat (calculated from the USDA values per 100 g).