Turkey sandwich with tomato & lettuce: Calories, Protein & Nutrients
305 kcal · 35 g protein · 31 g carbs · 4 g fat · 5.6 g fiber, for the portions below. Every number is summed from USDA FoodData Central values per food.
What's in it
| Food | Weight | kcal | Protein g | Carbs g | Fat g | Fiber g |
|---|---|---|---|---|---|---|
| Turkey breast (roasted) 1 × three ounces | 85 g | 125 | 25.6 | 0.0 | 1.8 | 0.0 |
| Whole wheat bread 2 × one slice | 64 g | 161 | 8.0 | 27.3 | 2.2 | 3.8 |
| Tomato (raw) ½ × one medium | 62 g | 11 | 0.5 | 2.4 | 0.1 | 0.7 |
| Romaine lettuce 1 × one cup | 47 g | 8 | 0.6 | 1.5 | 0.1 | 1.0 |
| Total | 258 g | 305 | 34.7 | 31.3 | 4.3 | 5.6 |
Whole wheat bread brings the most calories (53%); Turkey breast (roasted) the most protein (74%); Whole wheat bread the most sodium (76%).
Where the calories come from
Protein 45% · Carbohydrate 41% · Fat 13% (4 kcal/g protein and carbohydrate, 9 kcal/g fat; may not sum to 100 because of fiber and rounding)
Nutrients against the Daily Value
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Protein | 35 g | 69% | |
| Carbohydrate | 31 g | 11% | |
| Fat | 4.3 g | 5% | |
| Saturated fat | 1.0 g | 5% | |
| Fiber | 5.6 g | 20% | |
| Sugars | 5.0 g | — | |
| Sodium | 382 mg | 17% | |
| Potassium | 636 mg | 14% | |
| Calcium | 132 mg | 10% | |
| Iron | 2.8 mg | 16% | |
| Magnesium | 89 mg | 21% | |
| Zinc | 2.8 mg | 26% | |
| Selenium | 42 mcg | 77% | |
| Vitamin B12 | 0.3 mcg | 14% | |
| Vitamin D | 0.3 mcg | 1% | |
| Folate | 108 mcg DFE | 27% | |
| Vitamin K | 58 mcg | 48% |
Against the other 72 meals
- Protein per 100 kcal: 11.4 g, rank 6 of 73. Best lunch on this measure: Turkey sandwich with tomato & lettuce (11.4 g).
- Fiber: rank 37 of 73 (highest first).
- Sodium: rank 43 of 73 (lowest first).
- Calories: rank 14 of 73 (lightest first).
Common questions
How many calories are in turkey sandwich with tomato & lettuce?
About 305 kcal for the portions listed (258 g of food in total), from USDA FoodData Central values.
How much protein is in turkey sandwich with tomato & lettuce?
35 g — 11.4 g per 100 kcal, which ranks 6 of 73 meals on this site.
How much fiber and sodium?
5.6 g of fiber (20% of the 28 g Daily Value) and 382 mg of sodium (17% of 2,300 mg). Added salt, oil or sauce beyond what's listed isn't counted.
Method
Each food's per-100 g USDA values × the grams shown, summed. Portions are this site's standard servings (see each food page). % Daily Value uses the FDA label Daily Values for adults (e.g. protein 50 g, fiber 28 g, sodium 2,300 mg, potassium 4,700 mg). Cooking oil, salt and condiments are only counted when listed.
Sources
- FDA. Daily Value on the Nutrition and Supplement Facts labels (adults and children 4+). www.fda.gov
- USDA FoodData Central. fdc.nal.usda.gov
All 73 meals, compared · 30 g protein meals · protein intake calculator