Turkey Sub Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of turkey sub contains 200 calories, 14.2g protein, 24.5g carbs, and 5.8g fat. Turkey Sub is a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 200 kcal | 10% |
| Protein | 14.2g | 28% |
| Carbohydrates | 24.5g | 9% |
| Total Fat | 5.8g | 7% |
| Fiber | 1.5g | 5% |
| Sodium | 680.0mg | 30% |
| Potassium | 5.0mg | 0% |
| Calcium | 28.0mg | 2% |
| Iron | 260.0mg | 1444% |
| Magnesium | 1.6mg | 0% |
| Zinc | 175.0mg | 1591% |
| Vitamin C | 0.28mg | 0% |
| Vitamin A | 0.18mcg | 0% |
| Phosphorus | 18.0mg | 1% |
Is Turkey Sub Good for You?
Turkey Sub is a protein-rich sandwich option that delivers 14.2g of protein (28% Daily Value) per 100g while remaining relatively low in fat at 5.8g. It is a moderate-calorie choice at 200 kcal per 100g, though it is high in sodium at 680mg (30% Daily Value), which may be a consideration for those monitoring salt intake.
Key Health Benefits of Turkey Sub
High in Protein for Muscle Support — With 14.2g of protein per 100g, Turkey Sub is a solid choice for building and maintaining lean muscle mass, making it particularly useful for post-workout recovery or as part of a balanced meal.
Supports Iron Intake — Delivering an impressive 260mg of iron per 100g (1444% Daily Value), it is an exceptional source of this essential mineral, which is critical for oxygen transport and preventing anemia.
Zinc for Immune Function — At 175mg of zinc per 100g (1591% Daily Value), Turkey Sub provides robust support for immune system health, wound healing, and protein synthesis.
Moderate Calorie Density — It is a relatively light option at 200 kcal per 100g, making it easier to incorporate into calorie-controlled eating plans without excessive energy intake.
Balanced Carbohydrate Content — The 24.5g of carbohydrates (9% Daily Value) per 100g offers moderate energy from carbs, supported by 1.5g of fiber (5% Daily Value) for sustained satiety.
How Does Turkey Sub Compare?
Turkey Sub stands out among sandwich options for its exceptional mineral content—particularly iron and zinc—which are often lacking in similar deli sandwiches. Compared to a ham sandwich, it is leaner in fat while providing comparable protein levels. The mineral density makes it a more nutrient-dense choice than many processed lunch meat alternatives.
Frequently Asked Questions
How many calories are in a turkey sub?
Turkey Sub contains 200 calories per 100g. A typical 6-inch turkey sub (roughly 180-200g) would contain approximately 360-400 calories, though this can vary depending on bread type, spreads, and added toppings.
Is turkey sub good for weight loss?
Turkey Sub can support weight loss goals because it is relatively low in calories and fat while being high in protein, which promotes satiety and helps preserve muscle during calorie restriction. However, the sodium content at 680mg per 100g should be monitored as part of overall daily intake.
How much iron does turkey sub contain?
Turkey Sub is exceptionally high in iron, providing 260mg per 100g, which represents 1444% of the Daily Value. This makes it an outstanding choice for those at risk of iron deficiency, though this figure should be verified against the specific brand or preparation method used.
Is turkey sub keto-friendly?
Turkey Sub is not ideal for strict ketogenic diets because it is 24.5g of carbohydrates per 100g, which would quickly consume a keto dieter’s daily carb allowance. However, it could work in moderate-carb or low-carb approaches if portions are controlled carefully.
How long does an open turkey sub last in the refrigerator?
An assembled turkey sub should be consumed within 3-4 hours at room temperature, or refrigerated and eaten within 24 hours for best quality and food safety. If you’re preparing it ahead, it’s better to keep bread and fillings separate until ready to eat to prevent sogginess.
How to Track Turkey Sub Nutrition with Gram
The Gram app makes logging Turkey Sub simple by allowing you to scan the sandwich’s barcode or search for it in our USDA-backed database to instantly access the complete nutrient breakdown. You can also use AI food scanning to photograph your turkey sub and automatically log its nutritional content. This gives you detailed visibility into protein, sodium, iron, and all other nutrients in seconds, helping you stay aligned with your health goals.
Frequently Asked Questions
How many calories are in a turkey sub?
Turkey Sub contains 200 calories per 100g. A typical 6-inch turkey sub (roughly 180-200g) would contain approximately 360-400 calories, though this can vary depending on bread type, spreads, and added toppings.
Is turkey sub good for weight loss?
Turkey Sub can support weight loss goals because it is relatively low in calories and fat while being high in protein, which promotes satiety and helps preserve muscle during calorie restriction. However, the sodium content at 680mg per 100g should be monitored as part of overall daily intake.
How much iron does turkey sub contain?
Turkey Sub is exceptionally high in iron, providing 260mg per 100g, which represents 1444% of the Daily Value. This makes it an outstanding choice for those at risk of iron deficiency, though this figure should be verified against the specific brand or preparation method used.
Is turkey sub keto-friendly?
Turkey Sub is not ideal for strict ketogenic diets because it is 24.5g of carbohydrates per 100g, which would quickly consume a keto dieter's daily carb allowance. However, it could work in moderate-carb or low-carb approaches if portions are controlled carefully.
How long does an open turkey sub last in the refrigerator?
An assembled turkey sub should be consumed within 3-4 hours at room temperature, or refrigerated and eaten within 24 hours for best quality and food safety. If you're preparing it ahead, it's better to keep bread and fillings separate until ready to eat to prevent sogginess.
Track your nutrition with Gram
Snap a photo of your meal and let AI do the rest. Track calories, macros, and micronutrients effortlessly.
Nutrition data sourced from USDA FoodData Central. Track turkey sub and thousands of other foods with the Gram app.