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Calories in a Turkey Sandwich on Wheat Bread

author image Ramona French
Ramona French owned a massage school and taught massage for 28 years. In that time she wrote textbooks on Swedish, acupressure, deep tissue and lymph drainage massage. She is the author of "Introduction to Lymph Drainage Massage" and "Milady's Guide to Lymph Drainage Massage." Her book, "The Complete Guide to Lymph Drainage Massage," published by Milady, was released in October 2011.
Calories in a Turkey Sandwich on Wheat Bread
Whole wheat turkey sandwich Photo Credit: bhofack2/iStock/Getty Images

A turkey sandwich on whole-wheat bread can be low in calories and saturated fats and can be eaten more often than higher-fat choices such as cheeseburgers, tacos or other fried food.

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A 3-ounce serving, approximately 90 grams, of roasted breast of turkey, skin removed, has 117 calories and less than a gram of fat, according to the U.S.Department of Agriculture's Nutrient Database. Reduced-calorie wheat bread has 45 to 60 calories a slice, depending on the brand. Mayonnaise has 103 calories and nearly 12 grams of fat in 1 tablespoon.


A 1/2-inch thick sliced tomato, lettuce leaves, 1 teaspoon of mustard and a slice of pickle all have negligible calories. Altogether they add 25 calories to your sandwich.


To reduce overall calories in this sandwich, use light mayonnaise and 2 ounces of turkey instead of 3 ounces Add more tomato slices and lettuce. Be sure to read the labels on loaves of bread to find the wheat bread with the lowest calories per slice. Eat a piece of fruit with your sandwich instead of chips or fries, to add nutrients and keep the total calories low. Drink iced tea with no sugar or diet soda; both drinks have no calories.

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  • USDA: Nutrient Database
  • "The Most Decadent Diet Ever!"; Devin Alexander; 2008
  • "The Top 100 Recipes for a Healthy Lunchbox"; Nicola Graimes; 2007
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