🧪 Nutrition Facts
- Calories 209.6
- Total Fat 7.0 g
- Saturated Fat 2.5 g
- Cholesterol 19.9 mg
- Sodium 499.9 mg
- Potassium 0.0 mg
- Total Carbohydrate 26.0 g
- Dietary Fiber 5.0 g
- Sugars 1.0 g
- Protein 12.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 0.0 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 0.0 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 209.6 calories per serving (1 Serving (104.8g)), Turkey & Swiss Deli Sandwich is a moderately calorie-dense food worth tracking if you're managing your intake. Carbohydrates are the primary energy source at 26.0g per serving (48.4% of calories), with a good 5.0g of dietary fiber. It's a good source of dietary fiber at 5.0g per serving (18% DV), which supports digestive health and helps keep you full.
🏷️ 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
Multi Grain Bread (water, Whole Wheat Flour, Enriched Unbleached Flour (wheat Flour, Malt Barley Flour, Niacin, Ferrous Sulfate, Thiamin Mononitrate, Riboflavin, Folic Acid), 9 Grain Mix (hard Red Wheat, White Wheat, Barley, Rye, Oats, Corn, Millet, Buckwheat and Flax Seeds), Oat Fiber, Brown Sugar, Soybean Oil, Rye Meal, Flax Seeds, Black Sesame Seeds, Wheat Gluten, Molasses, Salt, Yeast, Enzyme Vinegar, Cultured Wheat Flour, Caramel Color, Ascorbic Acid); Turkey (turkey Breast, White Turkey, Natural Turkey Broth, Modified Food Starch, Contains Less than 2% of: Salt, Dextrose, Carrageenan, Sodium Phosphate, Natural Flavorings); Swiss Cheese (pasteurized Part-Skim Milk, Cheese Cultures, Salt, Enzymes); Tomato; Lettuce; Onion.
🔬 Ingredient Analysis
Artificial Colours: Caramel Color
Emulsifiers / Stabilisers: Carrageenan, Modified Food Starch
Fortification / Enrichment Agents: Ferrous Sulfate, 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 & Swiss Deli Sandwich — 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 & Swiss Deli Sandwich contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 209.6 kcal | 10.5% |
| Total Fat | 7.0 g | 9% |
| Saturated Fat | 2.5 g | 13% |
| Cholesterol | 19.9 mg | 7% |
| Sodium | 499.9 mg | 22% |
| Total Carbohydrate | 26.0 g | 9% |
| Dietary Fiber | 5.0 g | 18% ✅ |
| Total Sugars | 1.0 g | 2% |
| Protein | 12.0 g | 24% |
* 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 & Swiss Deli Sandwich accounts for 10.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 48.4% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 209.6 calories in Turkey & Swiss Deli Sandwich? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 15.8 min |
| Walking: 17 minutes per mile | 36.2 min |
| Cycling (Low Intensity) | 22.9 min |
| HIIT | 19.4 min |
| Jumping Rope | 16.3 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Turkey & Swiss Deli Sandwich
Is Turkey & Swiss Deli Sandwich good for weight loss?
This sandwich works well for weight loss at under 210 calories per serving, with a good fiber content of 5g that helps you feel full longer. The lean turkey breast and part-skim cheese keep saturated fat low, and the minimal sugar means no energy crash afterward.
Is Turkey & Swiss Deli Sandwich good for muscle building?
With 12g of protein per serving, it provides a modest amount to support muscle recovery, though you might want to pair it with additional protein sources if building muscle is your primary goal. The whole grain bread and fiber also support sustained energy for training.
Is Turkey & Swiss Deli Sandwich good post-workout fuel?
The combination of 12g protein and 26g carbs makes this a decent post-workout option for recovery and replenishing glycogen stores. The whole grain bread provides sustained energy release rather than a quick spike.
Is Turkey & Swiss Deli Sandwich heart-healthy?
This sandwich supports heart health with low saturated fat at 2.5g, minimal cholesterol, and the multi-grain bread offering fiber and whole grains. The lean turkey and part-skim cheese are smart choices for cardiovascular-conscious eating.
What should I watch out for with Turkey & Swiss Deli Sandwich?
The sodium content is around 500mg per sandwich, which is reasonable for a single serving but worth noting if you're tracking daily intake. Check portion sizes, as the nutrition data is for 104.8g—a typical deli sandwich may be larger.
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.
