Turkey and ham sandwich or sub, restaurant
Common food
Photo: Wikipedia
A classic deli staple, this sandwich layers savory, salty slices of turkey and ham—often with a mild, smoky flavor—between soft bread. The texture is tender with a slight chew, and it's a protein-packed option at around 13.5g per 100g. Its moderate calorie count makes it a common choice for a satisfying, portable meal.
Calorie split: 33% protein · 46% carbs · 21% fat
↓ Full nutrition💚 Why it's loved
People love it for its reliable, savory flavor profile and the satisfying combination of soft bread with hearty, salty meats. It's a versatile canvas that can be dressed up with cheese, lettuce, and condiments or enjoyed simply.
⚠️ Watch-outs & how to enjoy it better
The primary downsides are often high sodium content from the processed meats and bread, and potential blood-sugar spikes from refined white bread. To counteract, choose whole-grain bread for fiber, load up on non-starchy veggies like spinach or peppers, and consider a side of fruit or vegetables to add volume and nutrients.
Key benefits
- High-quality protein for muscle maintenance
- Convenient and portable meal option
- Moderate calorie density for portion control
- Often a good source of B vitamins like niacin
- Customizable with various breads and toppings
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'sub' in submarine sandwich is widely believed to be named after the shape of the Italian bread used, which resembled the hull of a submarine.
Full nutrition (USDA data · scales with serving)
| Water | 61.3 g |
| Energy | 163 kcal |
| Protein | 13.5 g |
| Total lipid (fat) | 3.7 g |
| Carbohydrate, by difference | 18.6 g |
| Fiber, total dietary | 0.80 g |
| Total Sugars | 2.2 g |
| Calcium, Ca | 82.0 mg |
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 204 mg |
| Potassium, K | 296 mg |
| Sodium, Na | 705 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 22.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.30 mg |
| Riboflavin | 0.22 mg |
| Niacin | 5.8 mg |
| Vitamin B-6 | 0.29 mg |
| Folate, total | 41.0 ug |
| Folic acid | 31.0 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 63.0 ug |
| Choline, total | 34.8 mg |
| Vitamin B-12 | 0.23 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 | 16.0 ug |
| Vitamin E (alpha-tocopherol) | 0.21 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.30 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 | 0.94 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 | 0.60 g |
| SFA 18:0 | 0.28 g |
| Fatty acids, total monounsaturated | 1.1 g |
| MUFA 16:1 | 0.07 g |
| MUFA 18:1 | 1.0 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.2 g |
| PUFA 18:2 | 1.0 g |
| PUFA 18:3 | 0.09 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.04 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 | 29.0 mg |
FAQ
Is a turkey and ham sandwich healthy?
It can be a nutritious choice, providing good protein. Its healthiness depends on the bread (whole grain is better), condiments (watch for sugary sauces), and portion size. The sodium content from the deli meats is a key consideration.
How much protein is in a typical serving?
Based on the data, a 100g serving contains about 13.5g of protein. A standard 6-inch sub (approx. 170g) would provide roughly 23g of protein.
What's the best bread for a turkey and ham sandwich?
Whole wheat or whole grain bread adds fiber, which aids digestion and helps stabilize blood sugar. Sourdough is another option that may be easier to digest for some. For a lower-carb option, consider a lettuce wrap.
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 1.63 kcal/g · 33% calories from protein · 0.8 g fiber · 2.2 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: 2.38 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.