Turkey and ham sandwich on wheat: Nutrition Facts
Generic food Meals and Dishes
Turkey and ham sandwich on wheat contains 170 kcal per 100 g. A typical serving of 1 sandwich, any size (145 g) provides about 247 kcal.
Roughly 47% of its calories come from carbohydrates, with 33% from protein and 21% from fat (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 45% of the Daily Value for selenium, 36% of the Daily Value for Niacin (B3) and 23% of the Daily Value for Thiamin (B1).
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 | 170 kcal | |
| Total fat C | 3.8 g | 5% |
| Saturated fat C | 0.89 g | 4% |
| Cholesterol C | 26 mg | 9% |
| Sodium C | 679 mg | 30% |
| Total carbohydrates C | 19.6 g | 7% |
| Dietary fiber C | 2.2 g | 8% |
| Total sugars C | 2.4 g | |
| Protein C | 13.9 g | 28% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0.2 µg | 1% |
| Vitamin E C | 0.27 mg | 2% |
| Vitamin K C | 2.3 µg | 2% |
| Thiamin (B1) C | 0.27 mg | 23% |
| Riboflavin (B2) C | 0.21 mg | 16% |
| Niacin (B3) C | 5.8 mg | 36% |
| Vitamin B6 C | 0.3 mg | 18% |
| Folate (B9) C | 36 µg | 9% |
| Vitamin B12 C | 0.21 µg | 9% |
| Choline C | 35.8 mg | 7% |
| Calcium C | 73 mg | 6% |
| Iron C | 1.6 mg | 9% |
| Magnesium C | 35 mg | 8% |
| Phosphorus C | 218 mg | 17% |
| Potassium C | 311 mg | 7% |
| Zinc C | 1.3 mg | 12% |
| Copper C | 0.1 mg | 11% |
| Selenium C | 24.5 µg | 45% |
% 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 33%
- Carbohydrates 47%
- Fat 21%
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
- Fiber2.2 gin the top quarter of deli and cured meat sandwiches (median 1.2 g)
- Sugars2.4 gin the lowest quarter of deli and cured meat sandwiches (median 2.8 g)
- Fat3.8 gin the lowest quarter of deli and cured meat sandwiches (median 8.1 g)
- Saturated fat0.89 gin the lowest quarter of deli and cured meat sandwiches (median 3.4 g)
- Sodium679 mgin the lowest quarter of deli and cured meat sandwiches (median 743 mg)
- Protein per 100 kcal8.2 gprotein density, useful for comparing foods with different calorie levels
- Water59.6 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 g |
|---|---|
| Polyunsaturated fat C | 1.1 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.001 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0.002 g |
| Linoleic acid (omega-6, 18:2) C | 0.98 g |
| SFA 4:0 C | 0.001 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0.003 g |
| SFA 12:0 C | 0.005 g |
| SFA 14:0 C | 0.023 g |
| SFA 16:0 C | 0.57 g |
| SFA 18:0 C | 0.27 g |
| MUFA 18:1 C | 0.95 g |
| PUFA 18:3 C | 0.081 g |
| PUFA 20:4 C | 0.032 g |
| MUFA 16:1 C | 0.066 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.018 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0.003 g |
Carotenoids (6)
| Beta-carotene C | 1 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 26 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 59.6 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 6 µg |
| Folate, food C | 25 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, with cheese | 194 | 14.8 g | 17.8 g | 7 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 | 189 | 13.7 g | 20.1 g | 5.8 g |
| Turkey and ham sandwich on white | 172 | 13.1 g | 21.2 g | 3.7 g |
| Ham sandwich on wheat | 185 | 14 g | 23.6 g | 3.9 g |
| Turkey and ham sandwich or sub, restaurant | 163 | 13.5 g | 18.6 g | 3.7 g |
| Ham sandwich or sub, restaurant | 178 | 13.3 g | 22.8 g | 3.7 g |
| Roast beef sandwich on wheat | 192 | 14.9 g | 23.8 g | 3.8 g |
| Turkey sandwich on wheat | 187 | 13 g | 24.6 g | 3.9 g |
| SUBWAY, steak & cheese sub on white bread with American cheese, lettuce and tomato | 183 | 12.3 g | 21.5 g | 5.3 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 170 kcal. 1 sandwich, any size (145 g): about 247 kcal.
Is turkey and ham sandwich on wheat high in protein?
Turkey and ham sandwich on wheat contains 13.9 g of protein per 100 g (28% of the 50 g Daily Value), or 20.2 g in 1 sandwich, any size (145 g). About 33% of its calories come from protein.
How many carbs are in turkey and ham sandwich on wheat?
Turkey and ham sandwich on wheat has 19.6 g of total carbohydrates per 100 g, including 2.2 g of fiber and 2.4 g of sugars.
How much fat is in turkey and ham sandwich on wheat?
Turkey and ham sandwich on wheat contains 3.8 g of fat per 100 g, of which 0.89 g is saturated (4% 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 (45% DV), Niacin (B3) (36% DV), Thiamin (B1) (23% DV), Vitamin B6 (18% DV) and phosphorus (17% 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 679 mg of sodium, 30% 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 2707091. 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.