Turkey and ham sandwich on white
Common food
Photo: Wikipedia
A classic, comforting sandwich featuring thinly sliced turkey and ham layered between soft white bread. It offers a mild, savory flavor with a tender, slightly chewy texture from the processed meats and a soft, pillowy crumb from the bread. Nutritionally, it provides a solid protein punch for its calorie count, making it a satisfying, quick meal.
Calorie split: 31% protein · 50% carbs · 19% fat
↓ Full nutrition💚 Why it's loved
People love it for its familiar, savory flavor profile and effortless convenience—it's the quintessential quick lunch or travel food. Its simplicity makes it a versatile canvas, easily adapted with different mustards, cheeses, or added greens.
⚠️ Watch-outs & how to enjoy it better
The white bread can cause a quicker blood-sugar rise compared to whole-grain options, and processed deli meats can be high in sodium. To counteract this, pair it with a side of fiber-rich vegetables or fruit, and consider using whole-wheat bread or a low-sodium meat selection.
Key benefits
- Good source of lean protein for muscle maintenance.
- Quick and convenient for busy schedules.
- Highly customizable with various condiments and vegetables.
- Provides a balanced mix of protein and carbohydrates for energy.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The modern sandwich is named after John Montagu, the 4th Earl of Sandwich, an 18th-century English aristocrat who supposedly ate meat tucked between slices of bread so he wouldn't have to leave the gambling table.
Full nutrition (USDA data · scales with serving)
| Water | 59.1 g |
| Energy | 172 kcal |
| Protein | 13.1 g |
| Total lipid (fat) | 3.7 g |
| Carbohydrate, by difference | 21.2 g |
| Fiber, total dietary | 1.0 g |
| Total Sugars | 2.5 g |
| Calcium, Ca | 93.0 mg |
| Iron, Fe | 1.7 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 196 mg |
| Potassium, K | 281 mg |
| Sodium, Na | 683 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 22.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.32 mg |
| Riboflavin | 0.22 mg |
| Niacin | 5.7 mg |
| Vitamin B-6 | 0.27 mg |
| Folate, total | 47.0 ug |
| Folic acid | 36.0 ug |
| Folate, food | 12.0 ug |
| Folate, DFE | 72.0 ug |
| Choline, total | 33.1 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 | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 18.0 ug |
| Vitamin E (alpha-tocopherol) | 0.21 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 0.10 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.93 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 | 0.03 g |
| SFA 16:0 | 0.59 g |
| SFA 18:0 | 0.28 g |
| Fatty acids, total monounsaturated | 1.1 g |
| MUFA 16:1 | 0.07 g |
| MUFA 18:1 | 0.99 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.2 g |
| PUFA 18:2 | 1.1 g |
| PUFA 18:3 | 0.10 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 |
FAQ
Is a turkey and ham sandwich on white bread healthy?
It can be a part of a balanced diet. It offers good protein but is lower in fiber and micronutrients compared to whole-grain versions. Adding vegetables like lettuce, tomato, and onion boosts its nutritional value significantly.
How can I make a turkey and ham sandwich more nutritious?
Swap white bread for whole-wheat or whole-grain. Load it with vegetables like spinach, cucumber, and bell peppers. Use mustard or hummus instead of mayonnaise to reduce fat, and choose low-sodium deli meats if watching salt intake.
What is the difference between a turkey and ham sandwich and a club sandwich?
A standard turkey and ham sandwich is typically two slices of bread with meat and condiments. A club sandwich is a double-decker, usually with three slices of bread, and often includes bacon, lettuce, tomato, and mayonnaise.
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 1.72 kcal/g · 31% calories from protein · 1.0 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: 2.43 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.