Turkey subs are popular among those trying to maintain healthful eating habits. Turkey is lower in fat and calories than other cold cuts, and can be dressed up or dressed down to suit anyone's taste.
Basic Sub Calories
A plain turkey sub made on a 6-inch white sub roll using five oz. of turkey contains 330 calories. The roll accounts for 190 calories, while the turkey accounts for the remaining 140.
Cheese
Each 1-oz. slice of Monterey Jack, cheddar, provolone or Swiss cheese you add to your sandwich will add 100 to 110 calories. Each slice of mozzarella will add 85.
Toppings
Two tbsp. of regular mayonnaise contain about 200 calories and two tbsp. of classic yellow mustard contain about 20 calories. Lettuce, tomatoes, pickles and onions will only add about 20 calories.
Nutrients
A turkey sub contains all three major nutrients, including fat, carbohydrates and protein. Adding lettuce and tomatoes will give your sub vitamin A, vitamin C and folates.
Healthful Options
Choose whole wheat bread rather than white for fewer calories and more nutrients. Skip the cheese and mayonnaise and dress your sub with vinegar and oil. Choose romaine lettuce or spinach and add extra veggies, such as bell peppers, cucumbers and avocado for extra vitamins and minerals.
Member Comments