🧪 Nutrition Facts
- Calories 249.5
- Total Fat 4.0 g
- Saturated Fat 0.0 g
- Cholesterol 24.3 mg
- Sodium 390.4 mg
- Potassium 0.0 mg
- Total Carbohydrate 41.0 g
- Dietary Fiber 4.1 g
- Sugars 5.0 g
- Protein 15.0 g
- Vitamin A 999.5 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 12.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 40.5 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 249.5 calories per serving (162 GRM (162.0g)), Turkey W/ Lettuce & Tomato on Whole Wheat is a moderately calorie-dense food worth tracking if you're managing your intake. Carbohydrates are the primary energy source at 41.0g per serving (63.1% of calories), with a good 4.1g of dietary fiber. It contains 1.8mg of iron (10% DV), which plays a key role in oxygen transport and energy metabolism.
🏷️ 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
Whole Wheat Bread (whole Wheat Flour), Water, Flour Unbleached (wheat Flour, Niaciin. Reduced Iron, Thiamin Monitrate, Riboflavin, Folic Acid), Sugar, Honey, Unsalted Butter (pasteurized Cream), Esl-3 (wheat Flour, Monoglycerides, Guar Gum, Corn Syrup Solids and 2% or Less of Each of the Following: Silicon Dioxide (flow Aid), Soybean Oil, Enzymes, Calcium Sulfate, Salt) Canola Oil, Salt, Yeast (yeast, Sorbitan Monostearate, Ascorbic Acid), Vital Wheat Gluten). Oven Roasted Turkey Breast (turkey Breast, Turkey Broth, Dectrose, Salt, Sodium Lactate, Modified Food Starch, Tapica Starch, Carrageenan, Sodium Phosphate, Sodium Diacetate), Tomatoes, Green Leaf Lettuce.
🔬 Ingredient Analysis
Artificial Preservatives: Sodium Diacetate
Emulsifiers / Stabilisers: Carrageenan, Sorbitan Monostearate, Monoglycerides, Guar Gum, Modified Food Starch
Fortification / Enrichment Agents: Reduced Iron, 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 W/ Lettuce & Tomato on Whole Wheat — 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 W/ Lettuce & Tomato on Whole Wheat contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 249.5 kcal | 12.5% |
| Total Fat | 4.0 g | 5% |
| Cholesterol | 24.3 mg | 8% |
| Sodium | 390.4 mg | 17% |
| Total Carbohydrate | 41.0 g | 15% |
| Dietary Fiber | 4.1 g | 14% |
| Total Sugars | 5.0 g | 10% |
| Protein | 15.0 g | 30% ✅ |
| Vitamin A | 999.5 IU | 20% ✅ |
| Vitamin C | 12.0 mg | 13% |
| Calcium | 40.5 mg | 3% |
| 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 W/ Lettuce & Tomato on Whole Wheat accounts for 12.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 63.1% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 249.5 calories in Turkey W/ Lettuce & Tomato on Whole Wheat? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 18.9 min |
| Walking: 17 minutes per mile | 43.1 min |
| Cycling (Low Intensity) | 27.3 min |
| HIIT | 23.1 min |
| Walking: 18 minutes per mile | 45.3 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Turkey W/ Lettuce & Tomato on Whole Wheat
Is Turkey W/ Lettuce & Tomato on Whole Wheat good for weight loss?
This sandwich is a solid choice for weight loss at under 250 calories per serving, with a good protein-to-calorie ratio at 15g of protein. The 4g of fiber and low 4g fat content help with satiety without excess calories, though you'll want to watch portion sizes if you're having it with other sides.
Is Turkey W/ Lettuce & Tomato on Whole Wheat good for muscle building?
While the 15g of protein provides a decent contribution, it's on the modest side for dedicated muscle building—you'd likely benefit from pairing this with additional protein sources or a protein-rich side. The carbs (41g) do support recovery and replenish glycogen after workouts.
Is Turkey W/ Lettuce & Tomato on Whole Wheat good post-workout fuel?
The carb-to-protein ratio here works reasonably well for post-workout recovery, with 41g of carbs from whole wheat bread helping restore energy and 15g of protein supporting muscle repair. It's not an ideal ratio for intense training, but it's a practical, balanced option.
Is Turkey W/ Lettuce & Tomato on Whole Wheat good fuel for endurance activities?
The whole wheat bread delivers sustained carbohydrates ideal for endurance activities, and the lean turkey protein helps maintain steady energy without weighing you down. At 250 calories, it's light enough for a pre-activity meal while providing meaningful fuel.
How does the fiber in Turkey W/ Lettuce & Tomato on Whole Wheat support digestion?
The 4g of fiber from whole wheat bread supports digestion by promoting healthy bowel movements and feeding beneficial gut bacteria. This amount also helps stabilize blood sugar and extends feelings of fullness between meals.
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.
