Turkey sandwich on white, with cheese
Common food
Photo: Wikipedia
A classic, comforting staple: soft, pillowy white bread cradling savory, sliced turkey breast and a slice of melted cheese. It offers a satisfying, mild flavor profile with a tender texture and a balanced nutritional profile for a quick meal, providing a solid protein boost from the turkey.
Calorie split: 25% protein · 44% carbs · 32% fat
↓ Full nutrition💚 Why it's loved
It's the ultimate comfort food for its simplicity, nostalgic appeal, and perfect balance of savory, salty, and creamy flavors. Its versatility makes it a reliable go-to for lunches, quick dinners, or a satisfying snack.
⚠️ Watch-outs & how to enjoy it better
The refined white bread can cause quicker blood-sugar spikes compared to whole grain, and the combination can be high in sodium. To counteract, choose low-sodium deli turkey, opt for whole-grain bread, and add fiber-rich veggies like lettuce, tomato, or avocado.
Key benefits
- High-quality protein source for muscle maintenance
- Quick and convenient source of energy
- Provides calcium from cheese for bone health
- Simple, mild flavors appeal to a wide range of palates
- Easily customizable with various condiments and vegetables
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The modern turkey sandwich is a post-WWII phenomenon, popularized by the rise of sliced, pre-packaged deli meats and home refrigeration.
Full nutrition (USDA data · scales with serving)
| Water | 53.0 g |
| Energy | 215 kcal |
| Protein | 13.3 g |
| Total lipid (fat) | 7.5 g |
| Carbohydrate, by difference | 23.2 g |
| Fiber, total dietary | 1.0 g |
| Total Sugars | 3.1 g |
| Calcium, Ca | 236 mg |
| Iron, Fe | 1.7 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 240 mg |
| Potassium, K | 226 mg |
| Sodium, Na | 683 mg |
| Zinc, Zn | 1.2 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 18.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.24 mg |
| Riboflavin | 0.22 mg |
| Niacin | 5.0 mg |
| Vitamin B-6 | 0.22 mg |
| Folate, total | 53.0 ug |
| Folic acid | 38.0 ug |
| Folate, food | 15.0 ug |
| Folate, DFE | 79.0 ug |
| Choline, total | 22.1 mg |
| Vitamin B-12 | 0.38 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 41.0 ug |
| Retinol | 40.0 ug |
| Carotene, beta | 12.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 22.0 ug |
| Vitamin E (alpha-tocopherol) | 0.26 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.60 ug |
| Vitamin K (phylloquinone) | 0.50 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.2 g |
| SFA 4:0 | 0.09 g |
| SFA 6:0 | 0.07 g |
| SFA 8:0 | 0.05 g |
| SFA 10:0 | 0.11 g |
| SFA 12:0 | 0.13 g |
| SFA 14:0 | 0.42 g |
| SFA 16:0 | 1.6 g |
| SFA 18:0 | 0.64 g |
| Fatty acids, total monounsaturated | 1.8 g |
| MUFA 16:1 | 0.13 g |
| MUFA 18:1 | 1.7 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.4 g |
| PUFA 18:2 | 1.2 g |
| PUFA 18:3 | 0.13 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 a turkey sandwich on white bread healthy?
It's a balanced meal providing protein and calcium, but the white bread is a refined carb. For a healthier version, use whole-grain bread, load up on vegetables, and choose low-sodium turkey.
How much protein is in a typical turkey and cheese sandwich?
A standard sandwich (about 118g) typically contains 15-20g of protein, primarily from the turkey and cheese, making it a good source for muscle repair and satiety.
Can I make a turkey sandwich ahead of time?
Yes, but to prevent sogginess, keep wet ingredients (like tomatoes or dressings) separate until ready to eat. Assemble the dry components and store them wrapped in the refrigerator.
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 2.15 kcal/g · 25% calories from protein · 1.0 g fiber · 3.1 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: 3.02 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.