Randy Chandler
A deli turkey and cheese sandwich is a convenient and tasty meal, but how many calories does it contain? The calorie count of a deli turkey and cheese sandwich varies depending on the ingredients used and the portion size. The type of bread, toppings, and condiments can all influence the overall calorie count. For example, whole wheat or whole-grain bread can increase nutritional value while adding cheese, mayonnaise, or olive oil can significantly increase the number of calories in the sandwich.
| Characteristics | Values |
|---|---|
| Calories | 500 |
| Calories from Fat | 220 |
| Total Fat | 24g |
| Saturated Fat | 6g |
| Trans Fat | 0g |
| Cholesterol | 45mg |
| Sodium | 760mg |
| Total Carbohydrate | 50g |
| Dietary Fiber | 4g |
| Sugars | 7g |
| Protein | 27-29g |
| Vitamin A | 30% |
| Vitamin C | 10% |
| Calcium | 15% |
| Iron | 15% |
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What You'll Learn
Condiments like mayo can add 100+ calories per tablespoon
The calorie count of a turkey and cheese sandwich from the deli depends on its ingredients and their quantities. While turkey and cheese are calorie-dense foods, condiments like mayonnaise can significantly increase the calorie count of your sandwich.
Mayonnaise, for example, adds about 100 calories and 11 grams of fat per tablespoon. This means that if your sandwich maker spreads three tablespoons of mayo on your sandwich, that's an extra 300 calories and 33 grams of fat! Other calorie-dense condiments include olive oil and regular salad dressings.
If you're watching your calorie intake, consider asking for your sandwich to be made with low-calorie condiments like mustard, which has about 10 calories per tablespoon, or vinegar, which has fewer calories and less sugar than cream- or sugar-based sauces. You could also ask for your sandwich to be made with less mayo or for the mayo to be provided on the side so you can control how much you consume.
Additionally, you can reduce the overall calorie count of your sandwich by choosing whole wheat or whole-grain bread, which may have fewer calories and more nutrients than other types of bread. You could also skip the cheese or opt for a lower-calorie variety like Swiss or mozzarella.
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Whole wheat bread saves calories and adds nutrients
The number of calories in a turkey and cheese sandwich depends on the ingredients used. Using whole wheat bread instead of other types of bread saves calories and adds nutrients to your sandwich. Whole wheat bread is made strictly from ground wheat, while whole-grain bread is made with other grains such as barley, oats, millet, and spelt. Whole wheat bread is a nutritious option as it is rich in fiber and micronutrients. According to a June 2016 research study in BMJ, eating whole grains is associated with a lower risk of heart disease, cancer, and all-cause mortality.
A typical deli sandwich contains a significant number of calories, and the bread and cheese contribute a large amount of calories. For example, a turkey and Swiss cheese sandwich on whole wheat bread contains 140 calories from the cheese and 100 calories from the bread. The total calorie count of this sandwich is 340, assuming the other ingredients do not add any calories.
In comparison, a turkey cheddar sandwich from PCC Deli has 500 calories in total, with 220 calories coming from fat. While this sandwich also contains vegetables such as tomatoes and lettuce, it is served on bread, contributing to the higher calorie count.
The toppings and condiments used in a sandwich can also significantly impact its calorie content. For example, mayonnaise can add up to 100 calories and 11 grams of fat per tablespoon, while mustard has about 10 calories and no fat. Similarly, olive oil is calorie-dense, while vinegar and mustard are lower-calorie condiment options.
When trying to reduce the number of calories in a sandwich, choosing whole wheat bread is a simple way to save calories and add nutrients. Additionally, opting for low-calorie toppings and condiments, such as mustard, vinegar, or lettuce instead of bread, can help lower the overall calorie count.
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A turkey sandwich has 29 grams of protein
The calorie content of a turkey and cheese sandwich varies depending on its ingredients and preparation method. A turkey sandwich with cheese, toppings, and condiments can be high in calories. However, the protein content, exemplified by a sandwich containing 29 grams of protein, offers nutritional value.
The protein content of a turkey sandwich is influenced by the type and quantity of turkey used. Deli-style turkey, such as honey-smoked turkey breast, contributes to the protein count. The specific variety of cheese also impacts the overall protein and calorie content. For example, Swiss cheese adds a different nutritional profile than cheddar or American cheese.
Toppings and spreads play a significant role in the nutritional value of a turkey and cheese sandwich. Common toppings like lettuce, tomato, avocado, and spinach contribute to the vitamin and mineral content without significantly increasing calories. However, condiments such as mayonnaise, vegenaise, or olive oil can substantially increase the calorie count.
The choice of bread is another critical factor in the overall nutritional profile of a turkey and cheese sandwich. Whole-grain bread, which includes grains like barley, oats, millet, and spelt, offers more fiber and micronutrients than whole wheat bread. Additionally, whole-grain bread is associated with a reduced risk of heart disease, cancer, and all-cause mortality.
While a turkey sandwich with cheese can provide a good source of protein, it is important to consider the overall calorie intake and nutritional balance. The American Heart Association recommends monitoring sodium intake, especially with cured meats like deli-style turkey, to maintain a healthy diet.
In summary, a turkey sandwich with 29 grams of protein can be part of a nutritious meal, but it is essential to consider the ingredients and their quantities to align with specific dietary needs and health goals.
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Deli sandwiches vary in calories depending on ingredients
The calorie count of a deli sandwich varies depending on its ingredients and their quantities. Deli sandwiches are typically made with meat and cheese, along with vegetables, condiments, and bread. All these components contribute to the overall calorie count of the sandwich.
Meats such as turkey or cured deli meats can add protein to the sandwich, but they also contribute to the calorie count. For example, a serving of Kroger Deli Style Honey Smoked Turkey Breast (56 grams) contains 100 calories. Similarly, the type and amount of cheese used can significantly impact the calorie count. A serving of Sargento Deli Style Swiss Cheese Slice (2 slices) contains 140 calories.
The bread choice is another crucial factor. Whole-grain or whole-wheat bread can add nutritional value and fiber while also increasing the calorie count. For instance, two slices of Oroweat Sugar-Free 100% Whole Wheat Bread contribute 100 calories to the sandwich. Condiments like mayonnaise can also add up quickly, with each tablespoon containing around 100 calories and 11 grams of fat. On the other hand, lighter options like mustard have significantly fewer calories.
The vegetables and toppings used in a deli sandwich can also influence its calorie content. For example, adding avocado will increase the calorie count, while choosing lettuce, spinach, or tomato can provide a lower-calorie option while still adding nutritional value.
In summary, the calorie count of a deli sandwich can range from a few hundred to over 500 or 700 calories, depending on the specific ingredients and their quantities. The meat, cheese, bread, condiments, and toppings all play a role in determining the overall calorie count of a deli sandwich.
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A turkey and Swiss sandwich has 440 calories
The number of calories in a turkey sandwich depends on the ingredients used. For example, whole-grain bread is a nutritious option for a turkey sandwich, as it contains the entire grain, including the bran and the germ, making it rich in fiber and micronutrients. Whole-grain bread also has health benefits, such as lowering the risk of heart disease, cancer, and all-cause mortality. However, it may add extra calories to your sandwich.
Similarly, the toppings you choose for your sandwich can significantly impact its calorie content. For example, mayonnaise can add up to 100 calories and 11 grams of fat per tablespoon, while yellow mustard has just about 10 calories and no fat. Therefore, choosing low-calorie, nutrient-rich toppings can help reduce the overall calorie count of your sandwich.
It's important to note that cured meats, such as deli-style turkey, are often high in sodium. The American Heart Association recommends limiting sodium intake to no more than 1,500 milligrams per day to reduce the risk of heart disease.
When it comes to deli sandwiches, the bread, meat, and cheese contribute a significant amount of calories. Condiments can also add up, making a seemingly healthy sandwich much higher in calories than expected. Therefore, if you're watching your calorie intake, it's advisable to make your own food or opt for breadless options when ordering.
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Frequently asked questions
The number of calories in a deli turkey and cheese sandwich depends on the ingredients used. A sandwich with turkey, cheese, lettuce, tomatoes, and light mayo on a roll can contain anywhere between 400 to 700 calories.
The bread, meat, cheese, and condiments all contribute to the calorie count. Whole wheat or whole-grain bread can add calories but also provide additional nutrients and fiber.
Yes, you can reduce the calorie count by choosing low-calorie toppings and condiments. For example, using mustard instead of mayonnaise can save you about 90 calories per tablespoon.
You can choose whole-grain bread, which is rich in fiber and micronutrients, or go for a lettuce wrap instead of bread. Additionally, you can replace meat with mushroom or eggplant and choose low-fat cheese options.
According to the American Heart Association, it is recommended to limit your sodium intake to no more than 1,500 milligrams per day to reduce the risk of heart disease. Deli meats, such as turkey, tend to be high in sodium.
