Turkey and ham sandwich on wheat
Common food
Photo: Wikipedia
A classic deli staple, this sandwich layers savory, salty turkey and ham between slices of nutty, textured whole wheat bread. It offers a satisfying, protein-packed bite with a balanced nutritional profile, providing sustained energy from complex carbs and fiber.
💚 Why it's loved
People love it for its reliable, savory flavor combination and comforting simplicity. It's a versatile canvas that can be dressed up with various mustards, cheeses, and fresh vegetables, making it a quick, satisfying meal for any time of day.
⚠️ Watch-outs & how to enjoy it better
Processed deli meats like ham can be high in sodium, which may concern those monitoring salt intake. To counteract this, pair with potassium-rich foods like a side of spinach or avocado, and choose low-sodium meat options when possible. The wheat bread is a common allergen (gluten), so those with sensitivities should opt for certified gluten-free bread.
Key benefits
- Excellent source of lean protein for muscle maintenance.
- Whole wheat bread provides dietary fiber for digestive health.
- Balanced macronutrients for sustained energy release.
- Convenient, portable source of complete nutrition.
- Lower in fat than many other sandwich options.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The modern turkey sandwich gained massive popularity in the U.S. after Thanksgiving leftovers became a tradition, turning a holiday bird into a year-round lunchbox favorite.
Full nutrition (scales with serving)
| Water | 59.6 g |
| Energy | 170 kcal |
| Protein | 13.9 g |
| Total lipid (fat) | 3.8 g |
| Carbohydrate, by difference | 19.6 g |
| Fiber, total dietary | 2.2 g |
| Total Sugars | 2.4 g |
| Calcium, Ca | 73.0 mg |
| Iron, Fe | 1.6 mg |
| Magnesium, Mg | 35.0 mg |
| Phosphorus, P | 218 mg |
| Potassium, K | 311 mg |
| Sodium, Na | 679 mg |
| Zinc, Zn | 1.3 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 24.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.27 mg |
| Riboflavin | 0.21 mg |
| Niacin | 5.8 mg |
| Vitamin B-6 | 0.30 mg |
| Folate, total | 31.0 ug |
| Folic acid | 6.0 ug |
| Folate, food | 25.0 ug |
| Folate, DFE | 36.0 ug |
| Choline, total | 35.8 mg |
| Vitamin B-12 | 0.21 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 26.0 ug |
| Vitamin E (alpha-tocopherol) | 0.27 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 2.3 ug |
| Fatty acids, total saturated | 0.89 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.02 g |
| SFA 16:0 | 0.57 g |
| SFA 18:0 | 0.27 g |
| Fatty acids, total monounsaturated | 1.0 g |
| MUFA 16:1 | 0.07 g |
| MUFA 18:1 | 0.95 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| PUFA 18:2 | 0.98 g |
| PUFA 18:3 | 0.08 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.03 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 26.0 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Is this sandwich considered healthy?
Yes, it's generally a nutritious choice. It provides a good balance of protein, fiber-rich carbs, and is relatively low in fat, making it suitable for a balanced diet.
How can I make it more flavorful?
Add layers of flavor with condiments like whole-grain mustard or hummus, and include fresh ingredients like lettuce, tomato, red onion, or avocado for crunch and moisture.
Can I use different bread?
Absolutely. While whole wheat is classic, you can use sourdough, rye, or a low-carb wrap. Each will change the texture and nutritional profile slightly.