Jimmy John’s is a popular sandwich shop chain known for its sandwiches served on fresh baked bread. One of their most popular sandwiches is the Turkey Tom – a sandwich made with turkey, provolone cheese, lettuce, onion, mayo, and Jimmy John’s signature mustard.
With its simple ingredients, the Turkey Tom may seem like a healthier fast food option. But is it really as healthy as it appears? In this 5000 word article, we will take an in-depth look at the Turkey Tom to determine if it deserves its reputation as a healthy sandwich choice.
Nutrition Facts for the Turkey Tom
To understand if the Turkey Tom is truly a healthy option, we first need to examine its nutrition facts. According to the Jimmy John’s website, here are the nutrition facts for a Turkey Tom sandwich on 9-Grain Wheat Bread:
| Nutrition Facts | Amount |
|---|---|
| Calories | 370 |
| Total Fat | 12g |
| Saturated Fat | 2.5g |
| Trans Fat | 0g |
| Cholesterol | 55mg |
| Sodium | 1280mg |
| Total Carbohydrates | 48g |
| Dietary Fiber | 4g |
| Sugars | 6g |
| Protein | 30g |
Right away we can see that the Turkey Tom is relatively high in calories, sodium, and fat compared to other sandwich options you might prepare yourself at home. Let’s break down each of the main nutrients to get a better understanding of how healthy or unhealthy they may be.
Calories
At 370 calories, the Turkey Tom is not an extremely low-calorie food, but it is also not too high in calories compared to many other fast food sandwiches which can top 500-600 calories. The average moderately active male should consume about 2,600 calories per day, while the average moderately active female should consume about 2,000. So at 370 calories, the Turkey Tom represents about 15% of total calories for women and 14% for men. This is not an insignificant contribution, but it does leave plenty of room for other foods throughout the day. Overall, the Turkey Tom is a reasonable calorie sandwich, especially if you opt for the 6-inch size.
Fat
The Turkey Tom contains 12g total fat, including 2.5g saturated fat. The American Heart Association recommends limiting saturated fat to no more than 5-6% of total calories. For a 2000 calorie diet, this equals about 120 calories from saturated fat or 13g. The saturated fat in one Turkey Tom already provides almost 20% of this recommended daily value. The unsaturated fats are healthier, but the high saturated fat content is concerning and could contribute to heart disease if frequently consumed.
Sodium
With 1280mg of sodium, the Turkey Tom contains over half of the daily recommended sodium intake in just one sandwich. The American Heart Association recommends no more than 2300mg sodium per day. Consuming too much sodium can increase blood pressure, a major risk factor for stroke and heart disease. The high sodium content comes primarily from the lunch meat, cheese, and condiments used on the sandwich.
Carbohydrates
At 48g of carbs, including 4g fiber and 6g sugar, the Turkey Tom falls within an acceptable range for carbohydrate intake. The sandwich offers a decent amount of fiber, unlike many fast food meals which are severely lacking in this nutrient. Overall, the carbohydrate makeup is reasonable compared to the levels of fat and sodium.
Protein
With 30g protein, the Turkey Tom provides an excellent source of satiating protein. Protein helps you feel fuller for longer after eating, while supporting muscle growth and maintenance. 30g represents about 60% of the recommended daily intake for protein for the average adult. This nutrient profile is one of the positives regarding the nutrition of the Turkey Tom.
Ingredients in the Turkey Tom
Now that we’ve reviewed the basic nutrition facts, let’s take a closer look at the specific ingredients that give the Turkey Tom its nutritional value. Analyzing each ingredient will give us further insight into the healthiness of this sandwich.
9-Grain Wheat Bread
Jimmy John’s allows you to choose between white bread or 9-grain wheat bread. The wheat bread is the healthier option, providing more fiber, vitamins, and minerals than white bread. However, despite being made with whole grains, the bread still counts as refined grain rather than 100% whole grain. This means it undergoes processing that strips out some nutrients. So while better than white bread, it is still not as healthy as 100% whole grain bread you could make yourself.
Turkey
Turkey breast is the primary protein source in the sandwich. Turkey breast is a lean, low-fat meat when compared to red meats like beef. However, being a processed lunch meat, the turkey at Jimmy John’s has gone through processing like curing, smoking, or adding preservatives. This processing can increase the sodium content and lead to formation of carcinogenic compounds when cooked at high temperatures. So while turkey itself is a healthy meat, the processed lunch meat has some potential health downsides.
Cheese
The cheese used on the Turkey Tom is provolone cheese. While cheese can provide protein and calcium, it is also high in saturated fat and sodium. The cheese adds an additional 80mg sodium and 1.5g saturated fat to the sandwich. Regular, high intake of these components has been linked with high blood pressure and cholesterol levels.
Lettuce, Onion, Tomato
The lettuce, onion, and tomato provide nutrient-rich vegetables to help balance the sandwich. Lettuce offers vitamins K and A, onion provides prebiotics and anti-inflammatory compounds, and tomato delivers lycopene, vitamin C and potassium. These veggies add important nutrients and fiber with very few calories.
Mayo
While vegetables are the healthy parts of the sandwich, the inclusion of mayonnaise adds unnecessary saturated fat, calories, and sodium. A single tablespoon of mayo contains 90 calories, 10g fat, and 90mg sodium. The mayo is added to enhance flavor but is not doing any favors for your health.
Jimmy John’s Signature Mustard
To give their sandwiches a signature flavor, Jimmy John’s adds a house-made mustard. While mustard can add flavor with virtually no calories or fat, the ingredients in Jimmy John’s mustard include high fructose corn syrup and preservatives like sodium benzoate. High fructose corn syrup has been implicated in obesity, diabetes, and heart disease and preservatives like sodium benzoate can cause headaches, asthma attacks, and hyperactivity in children. A homemade mustard would provide the same flavor without these unhealthy additives.
Potential Benefits of the Turkey Tom
Despite some of the unhealthy aspects of the Turkey Tom, there are also some potential benefits this sandwich can provide:
Lean Protein for Muscle Maintenance
The 30g of protein from the turkey breast is an excellent source of lean protein that can help maintain and build muscle mass. Protein is especially important for athletes or those doing strength training.
Vitamins and Minerals
The 9-grain bread and assorted vegetables supply vitamins, minerals and phytochemicals like lycopene that serve as antioxidants and support overall health.
Higher Fiber than Other Fast Food
With 4g fiber, the Turkey Tom provides more fiber than a typical fast food burger or fried foods. The fiber aids digestion and gut health.
Doesn’t Contain Red or Processed Meat
Many sandwiches contain pepperoni, salami, bacon or other processed red meats that have been definitively linked to cancer by the World Health Organization. The turkey meat eliminates this concern.
Offers Flavor Variety
For those seeking an alternative to burgers and fried foods when grabbing a quick meal, the Turkey Tom can add flavor variety and satisfaction to your diet. The flavors and textures make it more interesting than a plain turkey sandwich.
Potential Downsides of the Turkey Tom
However, there are also several potential cons that need to be considered regarding the Turkey Tom:
High in Sodium
The 1280mg sodium is over half the daily recommended amount, which is concerning for those with high blood pressure or at risk for heart disease.
Contains Processed Lunch Meat
Processed meats like the turkey have been associated with increased cancer risk when consumed regularly.
High in Saturated Fat
With 2.5g saturated fat, the Turkey Tom provides substantial saturated fat, which can raise LDL “bad” cholesterol levels.
Uses Refined Grains
The 9-grain wheat bread sounds healthy, but it is technically a refined grain, which is more processed and lower in nutrients than 100% whole grains.
Includes Unhealthy Mayonnaise
The addition of mayonnaise adds unnecessary saturated fat, sodium, and calories to what could be an otherwise healthy sandwich.
Contains Preservatives & Additives
Ingredients like high fructose corn syrup, sodium benzoate, and soybean oil are concerning unhealthy additives used in the mustard and bread.
Healthier Alternative Turkey Sandwich Options
If you want a turkey sandwich but are concerned about some of the negatives of the Turkey Tom, there are several healthier turkey sandwich options you can create yourself at home:
Use 100% Whole Grain Bread
Choosing 100% whole grain bread gives you all the fiber and nutrients of the entire wheat grain, unlike refined grains which are more processed. Look for terms like “100% whole wheat” on the label.
Layer on Fresh Vegetables
Pack your sandwich full of veggies like lettuce, tomato, avocado, onions, sprouts, cucumbers, peppers or any other favorites. The more the better for nutrients and fiber.
Swap Out Processed Meat
Instead of processed deli turkey, use sliced roasted turkey breast. You can roast your own turkey at home or find no-nitrate options like Applegate Organics at the deli counter.
Use Hummus Instead of Mayo
Hummus makes a delicious heart-healthy substitute for fatty mayonnaise. You’ll get fiber, protein, and healthy fats from the chickpeas in hummus.
Add Mustard & Oil-Based Dressing
Add flavor with mustard and oil-based dressing like balsamic vinaigrette. These have a fraction of the calories of mayo.
Add Avocado
Avocado provides the creaminess of mayo without the unhealthy saturated fat. It also adds fiber, potassium, and antioxidants.
Use Lower Sodium Options
Look for lower sodium turkey, cheese, mustard and bread to significantly reduce the sodium content.
Limit Processed Cheese
Use just a slice or two of cheese rather than multiple slices to limit saturated fat, or try swapping in a healthier cheese like swiss.
Healthier On-The-Go Sandwich Options
If you are looking for a healthy grab-and-go sandwich option, here are some alternatives to try:
Subway Turkey Sandwiches
Subway allows you to fully customize your veggies and condiments. Opt for wheat bread, lots of veggies, mustard, and just a sprinkle of cheese to create a fresher, lighter sandwich.
Jersey Mike’s Turkey Sub
Jersey Mike’s lets you order a turkey sub on whole wheat bread loaded up with fresh produce. Ask for “Mike’s Way” to get onions, lettuce, tomatoes, oil, vinegar and spices.
Panera Bread Turkey Sandwiches
Panera Bread offers turkey sandwiches on whole grain breads with antibiotic-free turkey. Build your own sandwich with avocado and sauces like honey mustard.
Ezekiel Bread Turkey Sandwiches
Find Ezekiel bread at the grocery store, toast up two slices and add turkey, tomato slices, lettuce, and mustard for an easy healthy sandwich to-go.
Salad Stuffed Pita
For a lower carb option, stuff a whole wheat pita with a turkey salad filling made with greek yogurt and chopped veggies.
Lettuce Wraps
Skip the bread and make turkey lettuce wraps using lettuce leaves in place of buns for a fresh, low-carb sandwich.
Turkey Tom Alternatives at Jimmy John’s
If you still want to eat at Jimmy John’s but are looking for healthier alternatives to the Turkey Tom, here are some better options to try:
JJ Unwich
Get any sandwich as an “Unwich” which subs lettuce wrap for bread to save carbs, calories, and sodium. Try turkey and provolone in a lettuce wrap.
Simply Slims
The “Simply Slims” menu features 7 sandwiches under 400 calories. The Turkey Slim and the Slim 5 are good options.
Vito Unwich
The Vito features salami, provolone, mustard, onion, lettuce, tomato, oil & vinegar wrapped in lettuce instead of bread.
Beach Club® Unwich
This lettuce wrapped option contains turkey, avocado, and three slices of bacon for a lighter take on the classic Beach Club.
J.J.B.L.T.®
This sandwich offers a classic BLT flavor profile on wheat bread and without mayo or cheese. Order as an Unwich to further lighten it up.
Veggie Sammy
Order any bread, add all the veggies, choose hummus instead of mayo, and add mustard for a vegetarian friendly sandwich.
Healthiest Ways to Customize Your Turkey Tom Order
If you want to stick with a Turkey Tom, there are some customizations you can request to make it a healthier sandwich:
– Choose wheat or 9-grain bread
– Ask for double or triple vegetables
– Get easy mustard instead of mayo
– Request just 1-2 slices of provolone instead of a full portion
– Ask for sliced avocado
– Opt for oil & vinegar instead of mayo-based dressing
– Select a 6-inch sandwich instead of full size
– Order it as an Unwich instead of sandwich
– Get a side salad instead of chips
Conclusion
To summarize, while the Turkey Tom from Jimmy John’s sounds healthier than other fast food options, it still has some nutritional downsides. The high sodium, saturated fat, processed meat, and refined grains mean the Turkey Tom is not as healthy as it could be. Making it yourself at home with whole food ingredients allows you to have complete control over what goes into your sandwich. But if eating out, there are also ways to customize your order of a Turkey Tom or choose similar subs at Jimmy John’s to make it a bit healthier. Just being aware of the potential negatives and taking steps to balance them out can help make your fast food sandwich a more nutritious meal.