1 serving (150 grams) contains 250 calories, 20.0 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 | 1104.1 mg | 48% | |
| Total Carbohydrates | 47.3 g | 17% | |
| Dietary Fiber | 4.7 g | 16% | |
| Sugars | 6.3 g | ||
| protein | 31.5 g | 63% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 157.7 mg | 12% | |
| Iron | 3.2 mg | 17% | |
| Potassium | 394.3 mg | 8% | |
* 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 lettuce
A sandwich with turkey and lettuce is a popular meal choice across various cuisines, especially in Western diets. This sandwich typically features slices of lean turkey breast paired with crisp lettuce, often served on whole-grain or white bread. It serves as a versatile lunch or snack, combining protein, fiber, and various micronutrients. Turkey is an excellent source of high-quality protein, vitamin B6, and niacin, while lettuce contributes dietary fiber and small amounts of vitamin A and vitamin K. Caloric content can vary based on the bread and condiments used but is generally moderate, making this sandwich a balanced, nutrient-dense meal option.
Health Benefits
- Supports muscle repair and growth due to the high-quality protein in turkey (approximately 24g of protein per 3 oz of cooked turkey).
- Contributes to heart health with lettuce providing vitamin K, which aids blood clotting and vascular health.
- Boosts energy metabolism from turkey's niacin (16 mg per 3 oz serving, covering 100% of the daily recommended value).
Dietary Considerations
Selection and Storage
Store all ingredients separately in a refrigerator at or below 40°F and assemble just before consumption to maintain freshness. Consume prepared sandwiches within 2 hours if left unrefrigerated.
Common Questions About Sandwich with turkey and lettuce Nutrition
Is a sandwich with turkey and lettuce high in protein?
Yes, a sandwich with turkey and lettuce is a good source of protein. Depending on the portion size, a typical sandwich with 3 ounces of turkey can provide around 18-20 grams of protein. This makes it a great option for muscle repair and overall satiety.
Can I eat a sandwich with turkey and lettuce on a keto diet?
A sandwich with turkey and lettuce is generally not considered keto-friendly if made with regular bread. However, you can modify it by using keto-friendly bread or wrapping the turkey and lettuce in a low-carb alternative like a lettuce wrap.
What are the health benefits of eating a sandwich with turkey and lettuce?
A sandwich with turkey and lettuce is a lean and nutritious choice. Turkey is low in fat and high in protein, supporting muscle growth and repair, while lettuce adds fiber and essential vitamins like vitamin K and vitamin A. Choosing whole-grain bread can further increase the fiber and nutrient content.
How many calories are in a sandwich with turkey and lettuce?
The calorie content depends on the ingredients and portion sizes. A typical sandwich with 3 ounces of turkey, lettuce, and two slices of whole-grain bread contains around 250-300 calories. Adding condiments like mayonnaise or cheese can increase the calorie count significantly, so portion control is important.
How does a sandwich with turkey and lettuce compare to a sandwich with chicken or ham?
A turkey and lettuce sandwich is generally leaner than a ham sandwich, as turkey tends to be lower in fat and sodium. Compared to a chicken sandwich, the differences are minimal if using similar cuts. Turkey is often slightly leaner, but both provide high-quality protein. Choosing whole-grain bread and fresh toppings helps make all of these options healthier.
