Patrick Oconnell
The calorie count of a turkey, cheese, and lettuce sandwich depends on its ingredients and preparation. A turkey sandwich with cheese and lettuce on an Italian sub roll contains 350 calories. Substituting the roll with two slices of whole-wheat bread can reduce the calorie count by 50. Using toppings like mayonnaise can increase the calorie count by 100 calories per tablespoon, while toppings like mustard only add about 10 calories per tablespoon.
| Characteristics | Values |
|---|---|
| Calories | 250-650 |
| Fat | 4g-11g |
| Carbohydrates | 25g-35g |
| Protein | 14g-29g |
| Bread | Whole wheat, Italian sub roll, or white bread |
| Toppings | Cheese, lettuce, tomato, mayonnaise, bacon, mustard |
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What You'll Learn
Calories depend on toppings
The calorie count of a turkey, cheese, and lettuce sandwich depends on the toppings and ingredients used. A turkey sandwich with cheese, lettuce, and tomato on an Italian sub roll has 350 calories. This includes 11 grams of total fat, 35 grams of carbohydrates, and 29 grams of protein.
Using toppings like cheese adds some fat, while choosing whole wheat adds more fiber, vitamins, and minerals. For example, a turkey sandwich on whole-wheat bread with mustard, lettuce, and tomato will have fewer calories and more nutrients than a gourmet version with toppings like bacon, cheese, or mayonnaise.
Mayonnaise, for instance, adds up to 100 calories and 11 grams of fat per tablespoon, whereas the same amount of yellow mustard has about 10 calories and no fat. Watery, crisp vegetables such as iceberg or romaine lettuce, cucumbers, bell peppers, pickles, and tomatoes are low in calories and add antioxidants to your meal. Avocado is another healthy option, but it will make your sandwich more calorie-dense.
The bread you choose also makes a difference in the nutrients and calories in your sandwich. For instance, an Italian sub roll has 210 calories, while two slices of whole-wheat bread have about 161 calories. Thus, eating your sandwich on wheat bread could save you about 50 calories, and it'll provide additional nutrients such as fiber, B vitamins, vitamin E, magnesium, and zinc.
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Bread type matters
The bread type you choose for your turkey cheese lettuce sandwich is important as it can significantly impact the overall calorie count and nutrient content of your meal.
Italian Sub Roll
An Italian sub roll, for instance, contains around 210 calories, according to the USDA. This type of bread tends to be higher in calories due to its size and the ingredients used in its preparation.
Whole Wheat Bread
On the other hand, opting for whole wheat bread can reduce the calorie count of your sandwich. Two slices of whole wheat bread typically contain about 161 calories, resulting in a savings of approximately 50 calories compared to an Italian sub roll.
Whole wheat bread also boosts the nutritional value of your sandwich by providing additional fiber, B vitamins, vitamin E, magnesium, and zinc, while reducing the sodium content. This bread choice aligns with a nutrient-rich diet, offering a variety of health benefits.
Whole-Grain Bread
If you're considering whole-grain bread, it's important to note that it differs from whole wheat. Whole-grain bread is crafted from a variety of grains, including barley, oats, millet, and spelt, in addition to wheat. This option is another nutritious choice, offering a range of health benefits associated with the diverse grains used in its production.
White Bread
A turkey cheese lettuce sandwich made with white bread and topped with mustard contains approximately 250 calories, according to one source. However, it's important to note that this calorie count may vary depending on the specific ingredients and portion sizes used.
In summary, the bread type you select for your turkey cheese lettuce sandwich can significantly influence its calorie content and nutritional profile. Making informed choices about the type of bread and toppings can help you customize your sandwich to align with your dietary preferences and goals.
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Cheese adds fat
The calorie count of a turkey sandwich varies depending on the ingredients used. A turkey sandwich with cheese, lettuce, and tomato on an Italian sub roll has 350 calories. However, the same sandwich made with whole wheat bread instead of an Italian sub roll would have significantly fewer calories and more nutrients.
The type of cheese used also affects the calorie and fat content of the sandwich. For example, a turkey sandwich with American cheese has 11 grams of total fat, including 6 grams of saturated fat. Choosing a different type of cheese with a lower fat content would reduce the overall fat content of the sandwich.
In addition to the type of cheese, the amount of cheese used also impacts the fat content. A thicker slice of cheese will add more fat to the sandwich than a thinner slice. Using a low-fat cheese or a reduced amount of cheese can help reduce the overall fat content of the sandwich.
While cheese adds fat to a turkey sandwich, it is important to consider the nutritional value it provides. Cheese is a good source of protein and calcium. It also contains other essential nutrients, including vitamins A, B12, and D. Therefore, while cheese adds fat, it also contributes to the overall nutritional value of the sandwich.
Overall, when considering the fat content of a turkey cheese lettuce sandwich, it is important to take into account the type of cheese, the amount of cheese, and the nutritional value it provides. Making conscious choices about the ingredients used can help balance the fat content while still enjoying the taste and nutritional benefits of cheese in a turkey sandwich.
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Whole wheat adds nutrients
The calorie count of a turkey sandwich varies depending on the ingredients used. For example, a turkey sandwich with cheese, lettuce, and tomato on an Italian sub roll contains around 350 calories. However, this number can increase significantly if toppings such as bacon or mayonnaise are added.
When it comes to the bread, whole wheat is a healthier option compared to white bread or Italian sub rolls. Two slices of whole-wheat bread contain approximately 161 calories, which is about 50 calories less than an Italian sub roll. Additionally, whole wheat bread provides more nutrients, including fiber, B vitamins, vitamin E, magnesium, and zinc, while reducing the amount of sodium in your sandwich.
Whole wheat bread is a good source of fiber, which aids in digestion and can help you feel fuller for longer. It also contains B vitamins, which are essential for energy production, metabolism, and maintaining healthy skin, hair, and nails. Vitamin E, another nutrient found in whole wheat, is a powerful antioxidant that helps protect the body's cells from damage caused by free radicals.
Moreover, whole wheat is a good source of minerals like magnesium and zinc. Magnesium plays a crucial role in muscle and nerve function, while zinc is important for immune function and wound healing. By choosing whole wheat bread for your turkey cheese lettuce sandwich, you not only reduce the overall calorie count but also increase the nutritional value of your meal.
In addition to the bread, the toppings you choose can also impact the nutritional content of your sandwich. Instead of mayonnaise, which is high in calories and fat, opt for healthier spreads like mustard, which has significantly fewer calories and no fat. Include watery, crisp vegetables such as lettuce, cucumbers, bell peppers, and tomatoes, which are not only low in calories but also provide antioxidants. Avocado is another great topping that adds dietary value, although it increases the calorie count.
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Calories: 250-650
The calorie count of a turkey, cheese, and lettuce sandwich depends on its ingredients and their quantities. Calorie counts for such a sandwich can range from 250 to 650.
A turkey sandwich with cheese, lettuce, and tomato on an Italian sub roll has around 350 calories. The calorie count for this sandwich would be higher if it included mayonnaise, at around 520 calories, and even higher if it included bacon, at 620-650 calories.
The bread you choose for your sandwich can make a big difference in its calorie count. For example, an Italian sub roll has 210 calories, while two slices of whole-wheat bread have only 161 calories. Eating your sandwich on wheat bread could save you about 50 calories, and it will also add nutrients such as fiber, B vitamins, vitamin E, magnesium, and zinc. Whole-grain bread is another nutritious option for your sandwich, as it is made with other grains such as barley, oats, millet, and spelt.
Toppings can also significantly impact the calorie count of your sandwich. Cheese adds some fat, while choosing watery, crisp vegetables such as iceberg or romaine lettuce, cucumbers, bell peppers, pickles, and tomatoes will add few calories while boosting the antioxidant content of your meal. Spreads like mayonnaise can add up to 100 calories and 11 grams of fat per tablespoon, while the same amount of yellow mustard has just about 10 calories and no fat.
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Frequently asked questions
The number of calories in a turkey, cheese, and lettuce sandwich depends on the other ingredients used. A turkey sandwich with cheese, lettuce, and mayonnaise on an Italian sub roll contains 350 calories. If you use mustard instead of mayonnaise, this number drops to 250 calories.
Using two slices of whole-wheat bread instead of an Italian sub roll saves about 50 calories, bringing the total to 200-260 calories.
Yes, watery, crisp vegetables such as iceberg or romaine lettuce, cucumbers, bell peppers, pickles, and tomatoes are all low in calories.
Mayonnaise adds up to 100 calories and 11 grams of fat per tablespoon. Bacon is another high-calorie topping.
Yes, you can try using whole-grain bread instead of white or whole-wheat bread. Whole-grain bread is made with grains like barley, oats, millet, and spelt, which can increase the nutritional value of your sandwich.
