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Turkey and Cheese Sandwich

Turkey and Cheese Sandwich

Everyday

A turkey and cheese sandwich is a protein-rich meal combining sliced roasted turkey, cheese, and bread, often enhanced with condiments or vegetables like lettuce and tomato. This portable lunch staple provides balanced macronutrients, with turkey offering lean protein, cheese contributing calcium and fats, and whole-grain breads adding complex carbohydrates. Nutritional values vary significantly based on ingredient choices, as processed deli meats and cheeses may increase sodium content, while fresh vegetables or avocado can boost fiber and healthy fats.

Macro Impact

A 1 sandwich serving contains 434 calories, 40g protein, 37g carbs, and 14g fat.

Calorie Burn

How long would it take to burn off 434 calories?
Walking3.5 mph, moderate pace
1 hour 41 min
YogaModerate effort, gentle pace
1 hour 14 min
SwimmingModerate effort, freestyle
56 min
Biking12-14 mph, moderate effort
45 min
StairsStair climbing, moderate pace
50 min
Running5 mph (12 min/mile)
37 min

Nutrition Facts

Serving size1 sandwich (200 g)
Amount per serving
Calories434
% Daily Value*
Total Fat14g
18%
Saturated Fat6g
30%
Trans Fat0.2g
Polyunsaturated Fat2g
Monounsaturated Fat4g
Cholesterol90mg
30%
Sodium3000mg
130%
Total Carbohydrate37g
13%
Dietary Fiber6g
21%
Total Sugars6g
Includes Added Sugars2g
4%
Protein40g
Vitamin D1mcg
5%
Calcium300mg
23%
Iron3mg
17%
Potassium500mg
11%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
37 / 275 g
13%
Fiber
6 / 28 g
21%
Sugars
6 g
Added Sugars
2 / 50 g
4%
Soluble Fiber
2 g
Insoluble Fiber
4 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
14 / 78 g
18%
Monounsaturated
4 / 31 g
13%
Polyunsaturated
2 / 23 g
7%
Saturated
6 / 23 g
26%
Trans
0 g
Cholesterol
90 / 300 g
30%
Omega 3
0 / 5 g
2%
Omega 6
1 / 19 g
7%
Omega 9
4 g
Protein
Protein
40 / 80 g
50%
Amino Acids
Histidine
1 / 3 g
39%
Isoleucine
2 / 2 g
113%
Leucine
3 / 3 g
97%
Lysine
3 / 2 g
143%
Methionine
1 / 1 g
101%
Phenylalanine
2 / 2 g
91%
Threonine
1 / 1 g
118%
Tryptophan
1 / 0 g
189%
Valine
2 / 2 g
107%
Arginine
2 g
Cysteine
1 g
Cystine
1 g
Tyrosine
1 g
Alanine
2 g
Aspartic Acid
4 g
Glutamic Acid
6 g
Glycine
2 g
Proline
2 g
Serine
2 g
Vitamins
Thiamine, B1
0 / 1 mg
17%
Riboflavin, B2
0 / 1 mg
33%
Niacin, B3
8 / 15 mg
53%
Pantothenic Acid, B5
1 / 5 mg
24%
Pyridoxine, B6
1 / 1 mg
46%
Biotin, B7
6 / 30 mcg
20%
Cobalamin, B12
2 / 2 mcg
67%
Folate
60 / 400 mcg
15%
Vitamin A
300 / 800 mcg
38%
Vitamin C
20 / 83 mg
24%
Vitamin D
1 / 15 mcg
7%
Vitamin E
0 / 15 mg
3%
Vitamin K
6 / 105 mcg
6%
Minerals
Calcium
300 / 1k mg
30%
Copper
0 / 1 mg
22%
Iron
3 / 13 mg
23%
Magnesium
40 / 370 mg
11%
Manganese
1 / 2 mg
29%
Phosphorous
400 / 700 mg
57%
Potassium
500 / 3k mg
17%
Selenium
50 / 55 mcg
91%
Sodium
3k / 2.3k mg
130%
Zinc
3 / 10 mg
32%
Chromium
2 / 30 mcg
7%
Molybdenum
4 / 45 mcg
9%
Iodine
20 / 150 mcg
13%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
76 g
Caffeine
0 mg
Choline
60 mg
Taurine
10 mg

References

Data on this page was sourced from a publicly available first-party datasource.

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