Turkey and ham sandwich on white, with cheese
Common food
Photo: Wikipedia
A classic deli staple, this sandwich layers savory turkey and ham with a slice of cheese between soft white bread. The texture is a comforting contrast of tender meat, creamy cheese, and pillowy bread. Nutritionally, it's a solid source of protein (14g) with a moderate calorie count, making it a satisfying, portable meal.
💚 Why it's loved
People adore it for its familiar, savory umami flavor and the perfect balance of salty meat, mild cheese, and soft bread. It's a versatile canvas for personalization and a nostalgic comfort food in many cultures.
⚠️ Watch-outs & how to enjoy it better
The white bread can cause a rapid blood-sugar spike, and processed deli meats are often high in sodium. To counteract, choose whole-grain bread for more fiber, and pair the sandwich with a side of vegetables or a piece of fruit to slow digestion and add nutrients.
Key benefits
- Good source of complete protein for muscle maintenance
- Convenient, portable, and requires no preparation
- Provides quick energy from carbohydrate-rich white bread
- Contains calcium from the cheese component
- Highly customizable with different cheeses and condiments
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'club sandwich' is often considered a deluxe version of this basic combination, and its invention is sometimes credited to a social club at the Saratoga Race Course in New York in the late 19th century.
Full nutrition (scales with serving)
| Water | 56.8 g |
| Energy | 195 kcal |
| Protein | 14.0 g |
| Total lipid (fat) | 6.8 g |
| Carbohydrate, by difference | 19.2 g |
| Fiber, total dietary | 0.80 g |
| Total Sugars | 2.5 g |
| Calcium, Ca | 196 mg |
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 245 mg |
| Potassium, K | 264 mg |
| Sodium, Na | 725 mg |
| Zinc, Zn | 1.3 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 22.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.28 mg |
| Riboflavin | 0.24 mg |
| Niacin | 5.0 mg |
| Vitamin B-6 | 0.25 mg |
| Folate, total | 43.0 ug |
| Folic acid | 31.0 ug |
| Folate, food | 12.0 ug |
| Folate, DFE | 65.0 ug |
| Choline, total | 31.7 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 | 19.0 ug |
| Vitamin E (alpha-tocopherol) | 0.28 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.70 ug |
| Vitamin K (phylloquinone) | 0.40 ug |
| 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 | 0.36 g |
| SFA 16:0 | 1.5 g |
| SFA 18:0 | 0.60 g |
| Fatty acids, total monounsaturated | 1.7 g |
| MUFA 16:1 | 0.12 g |
| MUFA 18:1 | 1.7 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) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 34.0 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Is this sandwich healthy?
It's a balanced meal providing protein, carbs, and fat, but its healthiness depends on ingredients. Using whole-grain bread, leaner meats, and adding vegetables boosts its nutritional value significantly.
How can I make it more filling?
Add volume and fiber with lettuce, tomato, cucumber, or sprouts. You can also use a thicker slice of cheese or add a spread like avocado for healthy fats that increase satiety.
What's the best bread for this sandwich?
White bread is traditional for a soft, mild taste. For more fiber and nutrients, whole-wheat, sourdough, or rye bread are excellent alternatives that also add more complex flavors.