Quick Answer
The number of calories in a turkey and cheese sandwich can vary depending on the specific ingredients used. However, on average, a 6-inch turkey and cheese sandwich made with 2 slices of bread, 2 oz turkey, 1 slice of cheese, lettuce, tomatoes, and condiments contains around 300-400 calories.
Calories in Popular Turkey and Cheese Sandwiches
The most popular turkey and cheese sandwiches from chain restaurants contain the following calories:
| Turkey and Cheese Sandwich | Calories |
|---|---|
| Subway Oven Roasted Turkey Breast 6″ Sandwich | 320 |
| Subway Turkey Breast and Ham 6″ Sandwich | 340 |
| Jersey Mike’s Turkey and Provolone Sandwich (regular) | 770 |
| Panera Turkey & Cheese on Sourdough Bread | 570 |
| Jimmy John’s Turkey Tom Sandwich | 420 |
As you can see, calories range from 320 for a 6-inch Subway sandwich up to 770 calories for a regular Jersey Mike’s turkey and cheese. The size of the sandwich and specific ingredients like bread, cheese, and condiments impact the calories.
Calories in Turkey
The number of calories in turkey depends on the cut and whether it is deli sliced or fresh roasted:
| Turkey Type | Calories per 2 oz Serving |
|---|---|
| Sliced Deli Turkey Breast | 60 |
| Sliced Deli Oven Roasted Turkey Breast | 70 |
| Sliced Deli Smoked Turkey Breast | 45 |
| Roasted Turkey Breast | 125 |
As you can see, 2 oz of sliced deli turkey breast contains around 45-70 calories depending on the variety. Fresh roasted turkey breast has more calories at 125 per 2 oz serving. A typical turkey sandwich uses 2-4 oz of meat.
Calories in Cheese
The calories in cheese depend on the type used:
| Cheese Type | Calories per 1 oz Serving |
|---|---|
| Cheddar | 115 |
| Swiss | 111 |
| Provolone | 98 |
| American | 105 |
Most cheese slices used on sandwiches are about 1 oz. So you can expect around 100 calories from the cheese in a turkey and cheese sandwich.
Calories in Bread
The calories in bread can range quite a bit depending on the type of bread:
| Bread Type | Calories per Slice |
|---|---|
| White Bread | 75 |
| Whole Wheat Bread | 69 |
| Sourdough Bread | 98 |
| Rye Bread | 83 |
| Bagel | 110 |
| Croissant | 120 |
Standard sliced bread ranges from around 70-100 calories per slice depending on the variety. So you can expect anywhere from 140-200 calories just from the two slices of bread in a sandwich.
Calories in Condiments
While vegetables like lettuce and tomato add minimal calories, condiments and sauces can impact the calories in a turkey sandwich:
| Condiment | Calories per Tbsp |
|---|---|
| Mayonnaise | 100 |
| Mustard | 5 |
| Ketchup | 15 |
| Ranch Dressing | 138 |
| Honey Mustard Dressing | 65 |
Items like mayo, oil & vinegar dressings, and ranch can add 100+ calories per tablespoon. Mustard, ketchup and other lighter condiments add minimal calories.
Putting it All Together
Based on standard portions, a 6-inch turkey and cheese sandwich would contain around the following calories from each ingredient:
| Ingredient | Calories |
|---|---|
| 2 Slices Bread | 140 |
| 2 oz Deli Turkey | 60 |
| 1 Slice Cheese | 100 |
| Veggies | 10 |
| Condiments | 50 |
| Total Calories | 360 |
So in total, a typical 6-inch turkey and cheese sandwich made with standard ingredients totals around 360 calories.
Of course, the calories can range higher or lower depending on the exact ingredients and portion sizes:
– Using flavorful bread like bagels, croissants or sourdough will increase calories.
– Adding more turkey, cheese or condiments like mayo will add more calories.
– Choosing lower calorie options like mustard over mayo or light cheese slices will reduce calories.
– Making it a foot-long sandwich doubles most ingredients and calories.
So in summary, a reasonable estimate for a standard 6-inch turkey and cheese sandwich falls between 300-400 calories on average. But you can reduce or increase the calories based on your preferences and diet.
Extra Tips to Reduce Calories
Here are some easy ways to cut calories in your turkey and cheese sandwich:
– Use whole grain bread instead of white bread.
– Load up on veggies like lettuce, tomatoes, onions, peppers.
– Use mustard or other low-calorie condiments instead of mayo.
– Choose lean turkey over higher fat meats like salami or roast beef.
– Use reduced-fat cheese or limit to 1 slice per sandwich.
– Skip extras like cheese, bacon or avocado to cut over 100 calories.
– Opt for a half or mini sandwich instead of a full size.
– Substitute salad greens for one slice of bread to slash carbs and calories.
With some simple substitutions and smart choices, you can enjoy a satisfying turkey cheese sandwich even when watching your calories!
Conclusion
A typical 6-inch turkey and cheese sandwich contains 300-400 calories on average. However, the number of calories can vary greatly based on the specific ingredients used, portion sizes, and additions like condiments. Choosing lower calorie bread, turkey, cheese and condiment options can help reduce the calories in your sandwich. But even at 400 calories, turkey and cheese on whole grain bread can be a nutritious lunch option when paired with fruit and vegetables. Monitoring your portion sizes and ingredients is key to enjoying this classic sandwich while maintaining a healthy calorie intake.