🧪 Nutrition Facts
- Calories 329.8
- Total Fat 7.0 g
- Saturated Fat 3.0 g
- Cholesterol 40.8 mg
- Sodium 1190.0 mg
- Potassium 0.0 mg
- Total Carbohydrate 45.0 g
- Dietary Fiber 1.0 g
- Sugars 3.0 g
- Protein 22.0 g
- Vitamin A 100.3 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 149.6 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 2.7 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 329.8 calories per serving (1 SANDWICH (170.0g)), Turkey & Cheese Half Sub on Wheat Bun is a high-calorie food — portion size matters if you're monitoring your daily intake. Carbohydrates are the primary energy source at 45.0g per serving (54.4% of calories). One thing to note: a single serving contains 1190.0mg of sodium (52% 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
Wheat Sub Bun (enriched Wheat Flour [wheat Flour, Malted Barley Flour, Niacin, Reduced Iron, Thiamin Mononitrate, Riboflavin, Folic Acid], Water, Whole Wheat Flour, Brown Sugar, Fermented Wheat Flour, Salt, Yeast, Contains 2% or Less of: Arabic Gum, Corn Syrup Solids, Wheat Starch, Ascorbic Acid, Enzymes, Partially Hydrogenated Soybean Oil, Wheat Gluten, Caramel Color), Turkey (turkey Breast, Turkey Broth and 2% or Less of the Following: Salt, Dextrose, Carrageenan, Sodium Citrate, Sodium Phosphate, Sodium Diacetate), Provolone Cheese (pasteurized Milk, Cheese Culture, Salt, Enzymes).
🔬 Ingredient Analysis
Artificial Preservatives: Sodium Diacetate
Artificial Colours: Caramel Color
Emulsifiers / Stabilisers: Carrageenan
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 & Cheese Half Sub on Wheat Bun — 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 & Cheese Half Sub on Wheat Bun contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 329.8 kcal | 16.5% |
| Total Fat | 7.0 g | 9% |
| Saturated Fat | 3.0 g | 15% |
| Cholesterol | 40.8 mg | 14% |
| Sodium | 1190.0 mg | 52% ⚠️ |
| Total Carbohydrate | 45.0 g | 16% |
| Dietary Fiber | 1.0 g | 4% |
| Total Sugars | 3.0 g | 6% |
| Protein | 22.0 g | 44% ✅ |
| Vitamin A | 100.3 IU | 2% |
| Calcium | 149.6 mg | 12% |
| Iron | 2.7 mg | 15% |
* 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 & Cheese Half Sub on Wheat Bun accounts for 16.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 54.4% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 329.8 calories in Turkey & Cheese Half Sub on Wheat Bun? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 24.9 min |
| Walking: 17 minutes per mile | 56.9 min |
| Cycling (Low Intensity) | 36.1 min |
| HIIT | 30.6 min |
| Mowing Lawn (Walking Moderate) | 49.2 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Turkey & Cheese Half Sub on Wheat Bun
Is Turkey & Cheese Half Sub on Wheat Bun good for weight loss?
This sandwich is reasonable for weight loss at about 330 calories per serving, with a solid protein content of 22g that helps keep you satisfied. However, the sodium is quite high at 1190mg—nearly half the daily limit—which can promote water retention and make progress harder to track accurately.
Is Turkey & Cheese Half Sub on Wheat Bun good for muscle building?
With 22g of protein in a single sandwich, this provides a meaningful amount for muscle repair and growth. The carbs (45g) also support recovery and replenish energy after workouts, making it a balanced option for muscle-building goals.
Is Turkey & Cheese Half Sub on Wheat Bun good post-workout fuel?
This is a solid post-workout choice with its 22g protein and 45g carbs in a moderate calorie package, helping replenish glycogen and support muscle recovery. The carbs-to-protein ratio isn't perfect for optimal recovery, but it's certainly adequate for casual exercise.
Is Turkey & Cheese Half Sub on Wheat Bun good fuel for endurance activities?
While the carbs (45g) provide energy for endurance activities, this sandwich is relatively modest for fueling longer efforts like distance running or cycling. You'd likely need additional carbs before or during extended exercise to maintain performance.
What should I watch out for with Turkey & Cheese Half Sub on Wheat Bun?
The sodium content is the main concern at 1190mg per sandwich—that's significant if you eat multiple subs or already consume salty foods elsewhere. The sandwich is also relatively low in fiber (1g) and micronutrients like iron, so it works best as part of a varied diet rather than a staple.
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.
