Turkey sandwich or sub, with cheese, restaurant
Common food
Photo: Wikipedia
A classic turkey sandwich or sub is a handheld meal built on soft bread, layered with sliced turkey breast and melted cheese. It offers a satisfying balance of savory, salty flavors and a tender, sometimes slightly chewy texture from the bread. With 13.76g of protein per 100g, it's a solid protein source for a quick lunch.
💚 Why it's loved
People love it for its familiar, comforting flavor profile and the endless ways to customize it with different breads, cheeses, and condiments. It's a staple of American deli culture, representing a quick, satisfying, and customizable meal.
⚠️ Watch-outs & how to enjoy it better
The white bread and cheese can contribute to a blood-sugar spike, and deli meats are often high in sodium. To counteract this, choose whole-grain bread for more fiber, load up on non-starchy veggies like lettuce and tomato, and consider a lower-sodium turkey option.
Key benefits
- High-quality lean protein for muscle maintenance.
- Convenient and portable meal option.
- Can be customized with vegetables for added fiber and nutrients.
- Provides a good balance of macronutrients for sustained energy.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The turkey sandwich is so iconic in the U.S. that it's often the default 'safe' choice on menus and is the most common use for Thanksgiving leftovers.
Full nutrition (scales with serving)
| Water | 54.5 g |
| Energy | 212 kcal |
| Protein | 13.8 g |
| Total lipid (fat) | 8.1 g |
| Carbohydrate, by difference | 20.6 g |
| Fiber, total dietary | 0.90 g |
| Total Sugars | 2.9 g |
| Calcium, Ca | 246 mg |
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 256 mg |
| Potassium, K | 236 mg |
| Sodium, Na | 709 mg |
| Zinc, Zn | 1.3 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 18.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.21 mg |
| Riboflavin | 0.22 mg |
| Niacin | 5.0 mg |
| Vitamin B-6 | 0.23 mg |
| Folate, total | 47.0 ug |
| Folic acid | 33.0 ug |
| Folate, food | 14.0 ug |
| Folate, DFE | 69.0 ug |
| Choline, total | 22.8 mg |
| Vitamin B-12 | 0.43 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 48.0 ug |
| Retinol | 46.0 ug |
| Carotene, beta | 14.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 20.0 ug |
| Vitamin E (alpha-tocopherol) | 0.27 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.70 ug |
| Vitamin K (phylloquinone) | 0.50 ug |
| Fatty acids, total saturated | 3.6 g |
| SFA 4:0 | 0.11 g |
| SFA 6:0 | 0.08 g |
| SFA 8:0 | 0.06 g |
| SFA 10:0 | 0.13 g |
| SFA 12:0 | 0.15 g |
| SFA 14:0 | 0.48 g |
| SFA 16:0 | 1.8 g |
| SFA 18:0 | 0.70 g |
| Fatty acids, total monounsaturated | 1.9 g |
| MUFA 16:1 | 0.14 g |
| MUFA 18:1 | 1.8 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 | 0.12 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 | 37.0 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Is a turkey sandwich healthy?
It can be a nutritious choice, especially on whole-grain bread with plenty of vegetables. The lean turkey provides good protein, but be mindful of sodium in deli meats and added fats from cheese or creamy spreads.
How can I make it more filling?
Add volume and nutrients with vegetables like spinach, cucumbers, or bell peppers. Using a heartier bread like sourdough or whole wheat, or adding a slice of avocado, can also increase satiety.
What's the best cheese for a turkey sandwich?
It depends on taste. Mild Swiss or provolone melt well and complement the turkey's flavor. Sharp cheddar adds a bold kick, while mozzarella offers a milder, stretchy texture.