Turkey and ham sandwich on wheat: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A wholesome and satisfying sandwich, featuring lean turkey and savory ham layered between slices of hearty wheat bread, offering a delicious and balanced meal. --- RECIPE --- Servings: 1 Prep Time: 3 minutes Ingredients: - 2 slices wheat bread - 3 slices deli turkey - 3 slices deli ham - Optional: lettuce, tomato, mayonnaise, mustard Instructions: 1. Spread mayonnaise or mustard on one side of each bread slice. 2. Layer turkey and ham on one slice of bread. 3. Add lettuce and tomato if desired. 4. Top with the second slice of bread. 5. Cut in half and serve.
Per 100g reference serving, Turkey and ham sandwich on wheat provides 170 kcal of energy, 13.9g protein (33% of calories), 19.6g total carbohydrates (47% of calories, including 2.2g dietary fiber and 2.43g sugars), and 3.84g total fat (20% of calories).
Vitamins Profile in Turkey and ham sandwich on wheat (Per 100g)
Track how Turkey and ham sandwich on wheat contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin D (D2 + D3) | 0.2 µg | 1% DV |
| Vitamin B12 (Cobalamin) | 0.21 µg | 8.8% DV |
| Vitamin E (Alpha-Tocopherol) | 0.27 mg | 1.8% DV |
| Vitamin K (Phylloquinone) | 2.3 µg | 1.9% DV |
| Vitamin B1 (Thiamin) | 0.274 mg | 22.8% DV |
| Vitamin B2 (Riboflavin) | 0.209 mg | 16.1% DV |
| Vitamin B3 (Niacin) | 5.78 mg | 36.1% DV |
| Vitamin B6 (Pyridoxine) | 0.301 mg | 17.7% DV |
| Total Folate (Vitamin B9) | 31 µg | 7.8% DV |
| Folate (Dietary Folate Equivalents) | 36 µg | 9% DV |
| Natural Food Folate | 25 µg | 6.2% DV |
| Choline | 35.8 mg | 6.5% DV |
| Beta-Carotene | 1 µg | 0% DV |
| Lutein + Zeaxanthin | 26 µg | 0.3% DV |
Minerals & Electrolytes in Turkey and ham sandwich on wheat (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 1.6 mg | 8.9% DV |
| Calcium (Ca) | 73 mg | 5.6% DV |
| Magnesium (Mg) | 35 mg | 8.3% DV |
| Potassium (K) | 311 mg | 6.6% DV |
| Zinc (Zn) | 1.28 mg | 11.6% DV |
| Selenium (Se) | 24.5 µg | 44.5% DV |
| Phosphorus (P) | 218 mg | 17.4% DV |
| Copper (Cu) | 0.101 mg | 11.2% DV |
| Sodium (Na) | 679 mg | 29.5% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.002 g | 0.4% DV |
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.001 g | 0.2% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.081 g | 5.1% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.976 g | 7% DV |
| Monounsaturated Fat (MUFA) | 1.03 g | 3.4% DV |
| Polyunsaturated Fat (PUFA) | 1.11 g | 5.6% DV |
| Saturated Fat (SFA) | 0.891 g | 4.5% DV |
| Dietary Cholesterol | 26 mg | 8.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Turkey and ham sandwich on wheat contains 170 calories (kcal), 13.9g of protein, 19.6g of carbohydrates (2.2g fiber, 2.43g total sugars), and 3.84g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Turkey and ham sandwich on wheat has an estimated food pH of 5.8 and a Potential Renal Acid Load (PRAL) score of 6.51 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Turkey and ham sandwich on wheat: Cereals containing gluten. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 9+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Turkey and ham sandwich on wheat by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.