🧪 Nutrition Facts
- Calories 489.6
- Total Fat 13.0 g
- Saturated Fat 5.0 g
- Cholesterol 84.2 mg
- Sodium 1779.9 mg
- Potassium 0.0 mg
- Total Carbohydrate 49.0 g
- Dietary Fiber 3.1 g
- Sugars 1.0 g
- Protein 43.0 g
- Vitamin A 1249.5 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 1.3 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 300.9 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 4.5 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
At 489.6 calories per serving (1 Serving (255.0g)), Turkey Sub is a high-calorie food — portion size matters if you're monitoring your daily intake. Carbohydrates are the primary energy source at 49.0g per serving (40.4% of calories), with a good 3.1g of dietary fiber. One thing to note: a single serving contains 1779.9mg of sodium (77% of the daily recommended limit), which is significant if you're watching your salt intake.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Oven Roasted Turkey Breast, Turkey Broth, Salt, Sodium Phosphate (coated with Salt, Spice, Paprika, Parsley, Turmeric), Multigrain Deli Roll (enriched Wheat Flour [wheat Flour, Malted Barley Flour, Niacin, Reduced Iron, Thiamin Mononitrate, Riboflavin, Folic Acid], Water, Grain Blend [fermented Wheat Flour, Wheat Grain, Rye Grain, Oat Grain, Flax Seeds, Rye Sourdough, Millet, Teff Seeds, Salt], Cracked Rye, Wheat Bran, Wheat Gluten, Yeast, Sugar, Salt Fermented Rye Flour, Vegetable Oil [canola or Soybean Oil], Dough Conditioners [calcium Sulfate, Ascorbic Acid, Enzymes], Wheat Starch, Lactic Acid), Colby Jack Cheese (pasteurized Milk, Cheese Cultures, Salt, Annatto [for Color], Microbial Enzymes), Lettuce.
🔬 Ingredient Analysis
Fortification / Enrichment Agents: Reduced Iron, Niacin, Riboflavin, Folic Acid, 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 Sub — 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 Sub contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 489.6 kcal | 24.5% |
| Total Fat | 13.0 g | 17% |
| Saturated Fat | 5.0 g | 25% |
| Cholesterol | 84.2 mg | 28% |
| Sodium | 1779.9 mg | 77% ⚠️ |
| Total Carbohydrate | 49.0 g | 18% |
| Dietary Fiber | 3.1 g | 11% |
| Total Sugars | 1.0 g | 2% |
| Protein | 43.0 g | 86% ✅ |
| Vitamin A | 1249.5 IU | 25% ✅ |
| Vitamin C | 1.3 mg | 1% |
| Calcium | 300.9 mg | 23% ✅ |
| Iron | 4.5 mg | 25% ✅ |
* 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 Sub accounts for 24.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 40.4% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 489.6 calories in Turkey Sub? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 37.0 min |
| Walking: 17 minutes per mile | 84.5 min |
| Cycling (Low Intensity) | 53.5 min |
| HIIT | 45.4 min |
| Resistance Band Training | 103.6 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Turkey Sub
Is Turkey Sub good for weight loss?
A turkey sub can work for weight loss since it's moderately calorie-dense at about 490 calories per sandwich, with a solid protein content of 43g that helps keep you full. However, the sodium level is quite high at nearly 1800mg—over 75% of the daily limit—which can contribute to water retention and make progress harder to track.
Is Turkey Sub good for muscle building?
This sandwich is excellent for muscle building with 43g of protein per serving, which is substantial for a single meal. The carbs (49g) and relatively low fat (13g) also support recovery and muscle synthesis without excess calories.
Is Turkey Sub good post-workout fuel?
This is a solid post-workout choice thanks to its 43g protein and 49g carbohydrates, which together support muscle recovery and glycogen replenishment. The whole grain roll provides additional fiber and sustained carbs to stabilize blood sugar after exercise.
Is Turkey Sub heart-healthy?
While the turkey is a lean protein source, the high sodium content and saturated fat from the cheese (5g) make this less ideal for heart health if consumed regularly. Choosing this occasionally rather than as a daily staple, or requesting light cheese, would be a more heart-friendly approach.
What should I watch out for with Turkey Sub?
The main concern is sodium—at 1780mg per sandwich, this delivers most of your daily sodium limit in one meal, which isn't ideal if you eat multiple subs or have blood pressure sensitivity. The cheese and processed turkey add saturated fat and sodium, so balancing this meal with lower-sodium options at other times helps.
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.
