A 16 inch turkey tom sandwich from Jimmy John’s is a popular sandwich choice for many, but with its hearty ingredients like turkey, cheese, and bread, it also packs a decent amount of calories. For those watching their calorie intake or following a specific diet plan, knowing the calorie count of menu items is important. So just how many calories are in a 16-inch turkey tom sandwich from Jimmy John’s? Let’s take a closer look.
Calories in Jimmy John’s 16-Inch Turkey Tom
According to Jimmy John’s nutrition information, a 16-inch Turkey Tom sandwich contains the following calories:
- 16-inch wheat bread: 720 calories
- 4 slices of provolone cheese: 320 calories
- 8 ounces of turkey: 560 calories
- Lettuce, tomato, mayo: ~100 calories
In total, a 16-inch Turkey Tom from Jimmy John’s contains approximately 1700 calories.
This is based on the standard recipe for a Turkey Tom, which includes wheat bread, provolone cheese, oven-roasted turkey breast, lettuce, tomato, mayo, and Jimmy mustard. The exact calorie count may vary slightly depending on which ingredients are added or removed.
Nutritional Breakdown
Along with calories, a 16-inch Turkey Tom also contains:
- Total Fat: 60g
- Saturated Fat: 25g
- Trans Fat: 1g
- Cholesterol: 165mg
- Sodium: 3280mg
- Total Carbohydrates: 120g
- Dietary Fiber: 8g
- Sugars: 8g
- Protein: 120g
The main sources of fat come from the provolone cheese and mayonnaise. The wheat bread also contributes a significant amount of carbohydrates. The turkey and cheese provide protein.
While the sandwich provides protein, it is high in sodium, saturated fat, and cholesterol. The large size also packs a lot of calories, making this sandwich hard to fit into some diet plans.
Calorie And Macronutrient Needs
Whether or not 1700 calories fits into your diet depends on your individual calorie needs:
- The average sedentary woman needs about 1800-2000 calories per day.
- The average sedentary man needs about 2200-2400 calories per day.
- Active individuals need more calories, around 2000-2200 for active women and 2400-3000 for active men.
So for most people, a 1700 calorie sandwich would provide a majority of their calorie needs for the entire day.
In terms of macronutrients, health organizations recommend getting:
- 45-65% of calories from carbohydrates
- 10-35% of calories from protein
- 20-35% of calories from fat
The Turkey Tom sandwich skews slightly high in fat at around 33% of total calories, with a moderate carbohydrate content around 41% of calories and protein content around 26%.
While the macros aren’t drastically imbalanced, the heavy calorie load means this sandwich isn’t great nutritional balance for a full day’s intake for most people.
Comparing To Other Jimmy John’s Sandwiches
The 16-inch Turkey Tom is one of the higher calorie options at Jimmy John’s. Here’s how it compares to some other popular 16-inch sandwiches:
| Sandwich | Calories |
|---|---|
| 16-inch Turkey Tom | 1700 |
| 16-inch Italian Night Club | 1560 |
| 16-inch Veggie Sammie | 1140 |
| 16-inch BLT | 1360 |
The Turkey Tom comes in close behind the fatty Italian Night Club. Going for more veggie-loaded options like the Veggie Sammie can cut down the calories significantly.
Ways To Reduce Calories
If you want to enjoy a Turkey Tom but reduce the calorie load, here are some tips:
- Order a smaller size like 8-inch or 10-inch
- Skip the cheese
- Ask for extra veggies
- Order on wheat bread instead of white
- Get mustard instead of mayo-based sauces
- Eat slowly and stop when satisfied instead of eating the whole sandwich
Making just a couple simple swaps can shed hundreds of calories from your sandwich. Ordering a 10-inch with no cheese on wheat, for example, would save you around 500 calories compared to the 16-inch version.
Daily Calorie Limits
To lose weight, most people need to stay within certain calorie limits. Here’s how a 16-inch Turkey Tom may fit into different diet plans:
- 1500 calorie diet: The Turkey Tom accounts for nearly all calories for the day, making it hard to fit in other foods.
- 1800 calorie diet: Going over by about 100 calories, so you’d need to restrict other foods.
- 2000 calorie diet: Can likely fit in the sandwich along with lighter foods the rest of the day.
In general, unless you have higher calorie needs or are doing intermittent fasting, the standard 16-inch Turkey Tom will be hard to squeeze into a calorie-conscious diet plan.
Sample 2000 Calorie Day with Turkey Tom
Here’s what a 2000 calorie day might look like with a 16-inch Turkey Tom:
| Meal | Food | Calories |
|---|---|---|
| Breakfast | Oatmeal made with milk, berries | 350 |
| Lunch | Turkey Tom sandwich | 1700 |
| Dinner | Salmon, roasted potatoes, veggies | 450 |
| Snack | Nonfat Greek yogurt | 100 |
| Total | 2000 |
As you can see, getting in the sandwich leaves only 300 calories max for the remaining meals and snacks. Careful planning is required to stay within calorie limits.
Nutrition Tips
While tasty, the Turkey Tom packs a lot of calories, sodium, and saturated fat into one sandwich. Here are some tips for balancing it in your diet:
- Share the sandwich or save half for later
- Drink water instead of sugary beverages
- Add extra veggies for nutrients and fiber
- Pair with fresh fruit or low-fat dairy
- Limit processed carbs, sugars, and fats the rest of the day
- Exercise to burn some extra calories
As an occasional treat, the Turkey Tom can fit into an overall healthy diet for most. But with 1700 calories, it’s generally too high to have frequently or in large sizes if watching your calorie intake.
The Bottom Line
A Jimmy John’s 16-inch Turkey Tom contains approximately 1700 calories. It also contains 120g protein but is high in saturated fat and sodium. The large size and calorie count make it hard to fit into some diet plans. To lighten it up, customized with extra veggies, skip the cheese, order a smaller size, or split the sandwich into two meals. While tasty, the Turkey Tom should be enjoyed occasionally in moderate portions as part of an overall balanced diet.
