🧪 Nutrition Facts
- Calories 269.9
- Total Fat 14.0 g
- Saturated Fat 3.0 g
- Cholesterol 34.3 mg
- Sodium 589.7 mg
- Potassium 0.0 mg
- Total Carbohydrate 21.0 g
- Dietary Fiber 3.0 g
- Sugars 5.0 g
- Protein 14.0 g
- Vitamin A 2999.9 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 9.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 99.8 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 1.8 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
With 269.9 calories per serving (1 Serving (156.0g)), Turkey Sandwich & Salad is a moderately calorie-dense food worth tracking if you're managing your intake. The majority of its calories come from fat (14.0g, 47.4% of calories), including 3.0g of saturated fat. It contains 1.8mg of iron (10% DV), which plays a key role in oxygen transport and energy metabolism.
📝 Ingredients
Turkey Sandwich (roasted Turkey Breast [turkey Breast, Turkey Broth, Salt, Dextrose, Potassium Phosphate], Whole Grain Wheat Bread [whole Wheat Flour, Water, Sugar, Flax Seed, Contains 2% or Less of the Following: Yeast, Fermented Wheat Flour, Dried Honey Powder, Wheat Gluten, Wheat Bran, Salt, Oat Groats, Soybean Oil, Wheat Flour, Hulled Barley, Cultured Corn Syrup Solids, Malted Barley Flour, Ascorbic Acid, Enzymes], Tomato, White Cheddar Cheese [pasteurized Milk, Cheese Culture, Salt, Enzymes], Green Leaf Lettuce), Salad (romaine Lettuce, Spring Mix [may Contain Some or All of the Following Baby Whole Leaf Varieties: Green Leaf, Mizuna, Green Romaine, Tango, Green Oak, Green Chard, Spinach, Arugula, Frisee, Tatsoi, Red Chard, Red Leaf, Lolla Rosa, Red Romaine, Red Mustard, Radicchio, Red Oak, Beet Top], Carrot), Balsamic Vinaigrette (canola Oil, Water, Balsamic Vinegar, Fructose, Parmesan Cheese [part Skim Milk, Culture, Salt, Enzymes], Salt, Spices, Dried Garlic, Xanthan Gum).
🔬 Ingredient Analysis
Emulsifiers / Stabilisers: Xanthan Gum
Fortification / Enrichment Agents: Ascorbic Acid
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice. Fortification agents are synthetic vitamins or minerals added to restore nutrients lost during processing or to boost nutritional content. They are added for public health reasons and are widely considered safe.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Turkey Sandwich & Salad — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Turkey Sandwich & Salad contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 269.9 kcal | 13.5% |
| Total Fat | 14.0 g | 18% |
| Saturated Fat | 3.0 g | 15% |
| Cholesterol | 34.3 mg | 11% |
| Sodium | 589.7 mg | 26% |
| Total Carbohydrate | 21.0 g | 8% |
| Dietary Fiber | 3.0 g | 11% |
| Total Sugars | 5.0 g | 10% |
| Protein | 14.0 g | 28% |
| Vitamin A | 2999.9 IU | 60% ✅ |
| Vitamin C | 9.0 mg | 10% |
| Calcium | 99.8 mg | 8% |
| Iron | 1.8 mg | 10% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Turkey Sandwich & Salad accounts for 13.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 47.4% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 269.9 calories in Turkey Sandwich & Salad? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 20.4 min |
| Walking: 17 minutes per mile | 46.6 min |
| Cycling (Low Intensity) | 29.5 min |
| HIIT | 25.0 min |
| Burpees | 25.0 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Turkey Sandwich & Salad
Is Turkey Sandwich & Salad good for weight loss?
This meal works well for weight loss at under 270 calories per serving, with a solid 14g of protein to help keep you satisfied. The whole grain bread and salad add fiber (3g), which supports fullness without excess calories. Just be mindful that the cheese and vinaigrette contribute most of the fat content, so portion control on dressing helps.
Is Turkey Sandwich & Salad good for muscle building?
With 14g of protein and a moderate carb content of 21g, this meal provides decent support for muscle recovery, though it's on the lighter side if you're doing intense strength training. Pairing it with additional protein sources or a higher-protein snack would better support muscle-building goals.
Is Turkey Sandwich & Salad good post-workout fuel?
This makes a reasonable post-workout choice with its balance of protein and carbs to start recovery, though the carb amount is relatively modest for intense workouts. The whole grain bread and vegetable content provide nutrients your body needs after exercise.
Is Turkey Sandwich & Salad heart-healthy?
This meal is heart-friendly, featuring lean turkey breast, whole grains, and a vegetable-based salad while keeping saturated fat low at just 3g. The balsamic vinaigrette with canola oil provides a better fat profile than heavier dressings, and the cholesterol content is minimal.
What should I watch out for with Turkey Sandwich & Salad?
The sodium level sits at 590mg, which is moderate but worth noting if you're tracking salt intake throughout the day. The vinaigrette adds extra calories from oil, so using less dressing can help keep the meal lighter.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
