Turkey and ham sandwich on wheat, with cheese: Nutrition Facts
Generic food Meals and Dishes
Turkey and ham sandwich on wheat, with cheese contains 194 kcal per 100 g. A typical serving of 1 sandwich, any size (165 g) provides about 320 kcal.
Roughly 37% of its calories come from carbohydrates, with 32% from fat and 31% from protein (estimated with general energy factors).
That is less energy than the typical item in deli and cured meat sandwiches on FoodFactly, where the median is 220 kcal per 100 g across 63 foods.
100 g provides 44% of the Daily Value for selenium, 32% of the Daily Value for Niacin (B3) and 21% of the Daily Value for phosphorus.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 194 kcal | |
| Total fat C | 7 g | 9% |
| Saturated fat C | 2.9 g | 14% |
| Cholesterol C | 34 mg | 11% |
| Sodium C | 721 mg | 31% |
| Total carbohydrates C | 17.8 g | 6% |
| Dietary fiber C | 2 g | 7% |
| Total sugars C | 2.5 g | |
| Protein C | 14.8 g | 30% |
| Vitamin A C | 34 µg | 4% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0.7 µg | 4% |
| Vitamin E C | 0.32 mg | 2% |
| Vitamin K C | 2.3 µg | 2% |
| Thiamin (B1) C | 0.24 mg | 20% |
| Riboflavin (B2) C | 0.23 mg | 18% |
| Niacin (B3) C | 5.1 mg | 32% |
| Vitamin B6 C | 0.27 mg | 16% |
| Folate (B9) C | 33 µg | 8% |
| Vitamin B12 C | 0.38 µg | 16% |
| Choline C | 34.1 mg | 6% |
| Calcium C | 178 mg | 14% |
| Iron C | 1.5 mg | 8% |
| Magnesium C | 34 mg | 8% |
| Phosphorus C | 264 mg | 21% |
| Potassium C | 290 mg | 6% |
| Zinc C | 1.5 mg | 14% |
| Copper C | 0.092 mg | 10% |
| Selenium C | 24.3 µg | 44% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 31%
- Carbohydrates 37%
- Fat 32%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein14.8 gabove the median for deli and cured meat sandwiches (median 13.9 g)
- Fiber2 gabove the median for deli and cured meat sandwiches (median 1.2 g)
- Sugars2.5 gin the lowest quarter of deli and cured meat sandwiches (median 2.8 g)
- Fat7 gbelow the median for deli and cured meat sandwiches (median 8.1 g)
- Saturated fat2.9 gbelow the median for deli and cured meat sandwiches (median 3.4 g)
- Sodium721 mgbelow the median for deli and cured meat sandwiches (median 743 mg)
- Protein per 100 kcal7.6 gprotein density, useful for comparing foods with different calorie levels
- Water57.3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 1.7 g |
|---|---|
| Polyunsaturated fat C | 1.1 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.002 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0.002 g |
| Linoleic acid (omega-6, 18:2) C | 0.97 g |
| SFA 4:0 C | 0.076 g |
| SFA 6:0 C | 0.059 g |
| SFA 8:0 C | 0.038 g |
| SFA 10:0 C | 0.091 g |
| SFA 12:0 C | 0.11 g |
| SFA 14:0 C | 0.35 g |
| SFA 16:0 C | 1.5 g |
| SFA 18:0 C | 0.59 g |
| MUFA 18:1 C | 1.6 g |
| PUFA 18:3 C | 0.087 g |
| PUFA 20:4 C | 0.033 g |
| MUFA 16:1 C | 0.12 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.025 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0.005 g |
Carotenoids (6)
| Beta-carotene C | 10 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 26 µg |
| Retinol C | 33 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 1 µg |
Other components (8)
| Water C | 57.3 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 5 µg |
| Folate, food C | 24 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Turkey and ham sandwich on wheat
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Turkey and ham sandwich on wheat | 170 | 13.9 g | 19.6 g | 3.8 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Multiple meat sandwich on wheat, with cheese | 210 | 14.5 g | 18.2 g | 8.7 g |
| Ham sandwich on wheat, with cheese | 212 | 14.9 g | 20.8 g | 7.6 g |
| Multiple meat sandwich on wheat | 189 | 13.7 g | 20.1 g | 5.8 g |
| Turkey and ham sandwich on white, with cheese | 195 | 14 g | 19.2 g | 6.8 g |
| Turkey and ham sandwich or sub, with cheese, restaurant | 191 | 14.5 g | 16.6 g | 7.3 g |
| Roast beef sandwich on wheat, with cheese | 217 | 15.7 g | 20.9 g | 7.6 g |
| Ham sandwich or sub, with cheese, restaurant | 210 | 14.6 g | 19.7 g | 8.1 g |
| Turkey sandwich on wheat, with cheese | 214 | 14.2 g | 21.6 g | 7.6 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in turkey and ham sandwich on wheat?
100 g of turkey and ham sandwich on wheat has 194 kcal. 1 sandwich, any size (165 g): about 320 kcal.
Is turkey and ham sandwich on wheat high in protein?
Turkey and ham sandwich on wheat contains 14.8 g of protein per 100 g (30% of the 50 g Daily Value), or 24.4 g in 1 sandwich, any size (165 g). About 31% of its calories come from protein. Compared with other deli and cured meat sandwiches, that is above the median (median 13.9 g).
How many carbs are in turkey and ham sandwich on wheat?
Turkey and ham sandwich on wheat has 17.8 g of total carbohydrates per 100 g, including 2 g of fiber and 2.5 g of sugars.
How much fat is in turkey and ham sandwich on wheat?
Turkey and ham sandwich on wheat contains 7 g of fat per 100 g, of which 2.9 g is saturated (14% of the Daily Value).
What vitamins and minerals does turkey and ham sandwich on wheat contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (44% DV), Niacin (B3) (32% DV), phosphorus (21% DV), Thiamin (B1) (20% DV) and Riboflavin (B2) (18% DV). The full list is in the vitamins and minerals table above.
How much sodium is in turkey and ham sandwich on wheat?
100 g contains 721 mg of sodium, 31% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2707092. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.