1 serving (150 grams) contains 250 calories, 18.0 grams of protein, 6.0 grams of fat, and 30.0 grams of carbohydrates.
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Nutrition Information
Calories |
394.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.5 g | 12% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 47.3 mg | 15% | |
| Sodium | 946.4 mg | 41% | |
| Total Carbohydrates | 47.3 g | 17% | |
| Dietary Fiber | 4.7 g | 16% | |
| Sugars | 6.3 g | ||
| protein | 28.4 g | 56% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 157.7 mg | 12% | |
| Iron | 3.2 mg | 17% | |
| Potassium | 473.2 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.
Food Attributes
Source of Calories
About Sandwich with turkey and cucumber
The sandwich with turkey and cucumber is a classic combination often enjoyed in Western cuisine, particularly in American and European diets. It typically features sliced deli turkey, cucumbers, and other optional ingredients like lettuce or whole-grain bread. Turkey is a lean protein source, while cucumbers are hydrating and low in calories. Depending on preparation, this sandwich is generally balanced, providing protein, fiber, vitamins like B6 from turkey, and antioxidants from cucumber. It's an excellent choice for a light yet filling meal, supporting both energy levels and hydration.
Health Benefits
- Turkey is rich in protein, which helps build and repair muscle and tissues.
- Cucumbers contain antioxidants like beta-carotene that promote healthy skin by combating oxidative stress.
- Whole-grain bread, often used in this sandwich, offers dietary fiber that supports digestive health.
Dietary Considerations
Selection and Storage
Store ingredients separately to prevent sogginess. Keep turkey in the refrigerator at or below 40°F (4°C) and use fresh cucumber immediately for best texture and nutrition.
Common Questions About Sandwich with turkey and cucumber Nutrition
How much protein and calories are in a sandwich with turkey and cucumber?
A typical sandwich with turkey (3 ounces of deli turkey), 2 slices of whole wheat bread, and cucumber slices contains around 250-300 calories and approximately 18-20 grams of protein. The exact values can vary depending on portion sizes and the type of bread used.
Can I have a turkey and cucumber sandwich on a keto diet?
A traditional turkey and cucumber sandwich using bread is not keto-friendly, as most bread contains high amounts of carbohydrates, typically 15-20 grams per slice. However, you can make it keto-compatible by using low-carb bread or wrapping the turkey and cucumber in lettuce leaves instead.
Is a turkey and cucumber sandwich healthy?
Yes, a turkey and cucumber sandwich can be a healthy choice as it is lean in fat, provides protein from the turkey, and adds hydration and vitamins like vitamin K and C from the cucumber. However, be cautious of added sodium if using deli turkey, which can contain up to 500 mg of sodium per serving.
What is a healthy portion size for a turkey and cucumber sandwich?
A balanced portion size would include 2 slices of whole-grain bread, 3-4 ounces of turkey, and a handful of cucumber slices. Adding leafy greens or a small amount of mustard or hummus can enhance the nutritional profile without adding excessive calories.
How does a turkey and cucumber sandwich compare to a chicken salad sandwich?
A turkey and cucumber sandwich is generally lower in calories and fat compared to a chicken salad sandwich, as the latter often contains mayonnaise. For instance, a standard chicken salad sandwich may contain 350-400 calories with 20 grams of fat, while a turkey and cucumber sandwich typically has 250-300 calories with lower fat content if no sauces are added.
