How many calories is a turkey and cheese?

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.

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