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Prepare the Bread
Start by selecting your preferred type of bread. You can use regular sandwich bread, a baguette, a roll, or even a wrap, depending on your preference.
Turkey sandwich
Turkey sandwich has 125.8 calories per serving (1 Slice) — that's 266.2 calories per 100g. It provides 7g protein, 3.4g carbs, and 9.4g fat. With a low glycemic index (GI: 55), this recipe is suitable for diabetes management. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Turkey sandwich in the Hint app — India's comprehensive recipe and nutrition tracking platform.
126kcal
per slice
- Protein
- 7 g
- Carbs
- 3.4 g
- Fat
- 9.4 g
- GI
- 55 (Low)
Non-vegetarian
Serves 11
Contains:GlutenDairyEgg
Detected from the ingredient list. If you have an allergy, always check product labels.
- Serving Size 1 slice (47.3 g)
- Calories125.8 kcal
- Carbs3.4 g (13.5 kcal)
- Protein7.0 g (28.1 kcal)
- Fat9.4 g (84.2 kcal)
Calories by portion
Calories and macros of Turkey sandwich for common portion sizes.
| Portion | Weight (g) | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| 1 Turkey sandwich | 47 | 126 | 7 | 3.4 | 9.4 |
| 2 Turkey sandwich | 95 | 252 | 14 | 6.7 | 18.7 |
| 3 Turkey sandwich | 142 | 377 | 21.1 | 10.1 | 28.1 |
| 4 Turkey sandwich | 189 | 503 | 28.1 | 13.5 | 37.4 |
| 100 g | 100 | 266 | 14.9 | 7.1 | 19.8 |
Nutrition Label
Turkey sandwich
- Serving Size1 slice (47.3 g)
- Calories125.8 kcal
- Carbs3.4 g
- Fiber0.4 g
- Sugar0.6 g
- Protein7.0 g
- Fat9.4 g
- Saturated fat34.0 g
- Mono unsaturated fat2.4 g
- Poly unsaturated fat2.3 g
- Cholesterol25.5 mg
- Sodium373.2 mg
Nutrition per 100g
- Calories266.2 kcal
- Carbs7.1 g
- Fiber0.9 g
- Sugar1.3 g
- Protein14.9 g
- Fat19.8 g
- Cholesterol54.0 mg
- Sodium789.4 mg
1 serving = 47.3g
Ingredients
Cheddar cheese
30 g
Turkey
200 g
Bread
100 g
Tomatoes raw
50 g
Regular mayonnaise
30 g
Lettuce
50 g
Onion big
50 g
Salt
5 g
Black pepper powder
1 tsp
Instructions
1
2
Spread Condiments
Lay out the bread slices and spread a thin layer of mayonnaise or your chosen condiment on one or both slices. If you like a bit of spice, you can also add mustard or hot sauce.
3
Layer the Turkey
Arrange several slices of turkey on one of the bread slices. The amount of turkey depends on your preference for the thickness of the filling.
4
Add Vegetables
Place lettuce leaves on top of the turkey. Then, add tomato slices and red onion (if desired). You can also add other vegetables like cucumber, bell peppers, or avocado for extra flavor and crunch.
5
Place the cheese
Place a slice of your chosen cheese on top of the vegetables.
6
Season and Assemble
Sprinkle a pinch of salt and pepper on top for seasoning. Then, press the second slice of bread with the condiments onto the sandwich to complete it.
7
Cut and Serve
Once your sandwich is assembled and optionally toasted, you can cut it in half diagonally for easier handling and presentation. You can serve it with pickles, chips, or a side salad for a complete meal.
How long to burn it off
Time a 65 kg adult needs to burn one serving (126 kcal).
- Brisk walking (5 km/h)32 min≈ 3,200 steps
- Running (8 km/h)13 min
- Cycling (moderate)16 min
- Yoga44 min
Glycemic Index
55 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Turkey sandwich | Chole | Greek salad | Hashbrown |
|---|---|---|---|---|
| Calories | 125.8 kcal | 931.1 kcal | 123.8 kcal | 1899.8 kcal |
| Carbs | 3.4 g | 155.7 g | 5.2 g | 21.7 g |
| Protein | 7 g | 46.9 g | 3.7 g | 4.5 g |
| Fat | 9.4 g | 13.4 g | 9.8 g | 199.4 g |
| Fiber | 0.4 g | 31.8 g | 2.1 g | 3.2 g |
| Sugar | 0.6 g | 37 g | 2 g | 2.3 g |
| Sodium | 373.2 mg | 67.1 mg | 407.3 mg | 2067.3 mg |
| Cholesterol | 25.5 mg | 0 mg | 14.8 mg | 527.6 mg |
Health Goals Suitability
Weight Loss
At 125.8 kcal per serving, this can fit into a weight loss diet with mindful portion control.
Diabetes
With a low glycemic index of 55, this recipe supports stable blood sugar levels.
Muscle Gain
Low protein content (7g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Watch your intake — saturated fat (34g) is on the higher side. Reduce ghee/oil and use olive or mustard oil for healthier fats.
PCOS
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions.
Portion Guidance
Weight Loss
1 Slice (~47.3g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Slice (~47.3g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Slice (~47.3g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Slice (~47.3g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Reduce oil to 1 teaspoon and use an air fryer or non-stick pan. Steaming vegetables before adding retains flavor with less fat.
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Meal prep friendly
Turkey sandwich stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (251.6-377.5 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Turkey sandwich contains 125.8 kcal (7g protein, 3.4g carbs, 9.4g fat). That's 266.2 kcal per 100g. You can track exact portions in the Hint app.
At 125.8 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 55, this recipe supports stable blood sugar levels. The glycemic index is 55 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Turkey sandwich has 7g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Turkey sandwich is light enough for dinner at 125.8 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Turkey sandwich is moderate in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Replacing saturated fats with unsaturated fats improves cardiovascular outcomes
Sacks FM et al. (2017). Dietary Fats and Cardiovascular Disease: A Presidential Advisory. Circulation.
DOI: 10.1161/CIR.0000000000000510Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
How we calculate
Nutrition is calculated from the ingredient quantities above using the Indian Food Composition Tables (IFCT 2017, ICMR-NIN) and USDA FNDDS. The glycemic index is estimated from the ingredients, not lab-tested. Activity times use the Compendium of Physical Activities for a 65 kg adult. This page is general information, not medical advice. Our data sources
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