Turkey Sandwich Calories

Looking for a quick, satisfying meal but want to keep your calorie intake in check? A turkey sandwich might just be the perfect choice. Not only is it versatile and flavorful, but it’s also a great way to enjoy a protein-packed meal without overloading on calories. But how many calories does a turkey sandwich really have? Let’s break it down.

Turkey Sandwich Calories Breakdown

The calorie count in a turkey sandwich largely depends on the ingredients used. Here’s a quick estimate of common components in a basic turkey sandwich:

1. Turkey Slices (3 oz): Around 90-110 calories, depending on whether it’s deli-style or fresh roasted turkey.
2. Bread (2 slices): Between 120-200 calories, depending on the type (whole wheat, white, or sourdough).
3. Condiments (e.g., mayonnaise or mustard): Mayo adds about 57 calories per tablespoon, while mustard is almost calorie-free.
4. Cheese (optional, 1 slice): An additional 50-110 calories depending on the type of cheese.
5. Veggies (lettuce, tomato, onion): A negligible amount—usually under 20 calories.

On average, a standard turkey sandwich with whole wheat bread, turkey breast, a teaspoon of mustard, and a few veggies will have approximately 250–400 calories. If you add extras like cheese, mayo, or avocado, the calorie count can increase significantly.

Is a Turkey Sandwich Healthy?

Absolutely! Turkey is naturally lean and high in protein, helping to keep you full and energized. Pairing it with whole-grain bread and fresh veggies adds fiber, while skipping calorie-heavy condiments keeps it light. For a healthy twist, consider swapping mayo for hummus or avocado for healthy fats.

Tracking your calories and macronutrients is essential for maintaining a balanced diet. To make this even easier, try PowerDreamer’s AI Calorie Counter. With this tool, you can effortlessly track the calories, protein, carbs, and fats in your daily meals simply by snapping a photo of your food or nutrition labels. Take the guesswork out of healthy eating today!