Turkey and ham sandwich on wheat, with cheese
Common food
Photo: Wikipedia
A classic deli-style sandwich featuring sliced turkey and ham layered with cheese between slices of whole wheat bread. It offers a satisfying balance of savory, salty, and slightly nutty flavors with a soft yet sturdy texture. Nutritionally, it provides a solid protein punch (14.76g per 100g) with moderate calories, making it a more balanced option than many processed lunch meats.
Calorie split: 31% protein · 37% carbs · 33% fat
↓ Full nutrition💚 Why it's loved
People love it for its familiar, comforting flavor profile—the savory turkey and ham pair perfectly with the mild, creamy cheese and earthy wheat bread. It's a versatile staple that can be customized with countless condiments and veggies, making it a reliable go-to for lunches, picnics, and quick dinners.
⚠️ Watch-outs & how to enjoy it better
The combination can be high in sodium from the cured meats and cheese, which may concern those monitoring blood pressure. The wheat bread, while nutritious, contains gluten, making it unsuitable for those with celiac disease or gluten sensitivity. To mitigate sodium, pair with potassium-rich foods like a side salad or apple slices, and opt for low-sodium deli meats when possible.
Key benefits
- High-quality protein supports muscle maintenance and satiety.
- Whole wheat bread provides dietary fiber and B vitamins.
- Cheese adds calcium and additional protein.
- Convenient, portable meal for busy schedules.
- Lower in fat compared to many fried or creamy sandwich options.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The classic 'club sandwich' is often made with turkey and ham, and its name likely derives from the exclusive 'gentlemen's clubs' of 19th-century New York where it was popularized.
Full nutrition (USDA data · scales with serving)
| Water | 57.3 g |
| Energy | 194 kcal |
| Protein | 14.8 g |
| Total lipid (fat) | 7.0 g |
| Carbohydrate, by difference | 17.8 g |
| Fiber, total dietary | 2.0 g |
| Total Sugars | 2.5 g |
| Calcium, Ca | 178 mg |
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 34.0 mg |
| Phosphorus, P | 264 mg |
| Potassium, K | 290 mg |
| Sodium, Na | 721 mg |
| Zinc, Zn | 1.5 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 24.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.24 mg |
| Riboflavin | 0.23 mg |
| Niacin | 5.1 mg |
| Vitamin B-6 | 0.27 mg |
| Folate, total | 29.0 ug |
| Folic acid | 5.0 ug |
| Folate, food | 24.0 ug |
| Folate, DFE | 33.0 ug |
| Choline, total | 34.1 mg |
| Vitamin B-12 | 0.38 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 34.0 ug |
| Retinol | 33.0 ug |
| Carotene, beta | 10.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 26.0 ug |
| Vitamin E (alpha-tocopherol) | 0.32 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.70 ug |
| Vitamin K (phylloquinone) | 2.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.9 g |
| SFA 4:0 | 0.08 g |
| SFA 6:0 | 0.06 g |
| SFA 8:0 | 0.04 g |
| SFA 10:0 | 0.09 g |
| SFA 12:0 | 0.11 g |
| SFA 14:0 | 0.35 g |
| SFA 16:0 | 1.5 g |
| SFA 18:0 | 0.59 g |
| Fatty acids, total monounsaturated | 1.7 g |
| MUFA 16:1 | 0.12 g |
| MUFA 18:1 | 1.6 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| PUFA 18:2 | 0.97 g |
| PUFA 18:3 | 0.09 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) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 34.0 mg |
FAQ
Is this sandwich a good source of protein?
Yes, with 14.76g of protein per 100g, a typical 220g sandwich provides over 30g of protein, which is excellent for a single meal.
Can I make it healthier?
Absolutely. Use whole-grain or sprouted wheat bread, add plenty of vegetables like lettuce, tomato, and avocado, and choose low-sodium, nitrate-free deli meats.
How should I store leftovers?
Wrap tightly in plastic wrap or place in an airtight container and refrigerate for up to 24 hours. For best texture, add wet ingredients like tomatoes or condiments just before eating.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.94 kcal/g · 30% calories from protein · 2.0 g fiber · 2.5 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.49 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.