Turkey and ham sandwich on white: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A timeless classic, combining tender slices of turkey and savory ham between soft white bread, creating a simple yet satisfying and comforting meal. --- RECIPE --- Servings: 1 Prep Time: 3 minutes Ingredients: - 2 slices white 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 white provides 172 kcal of energy, 13.1g protein (31% of calories), 21.2g total carbohydrates (50% of calories, including 1g dietary fiber and 2.49g sugars), and 3.68g total fat (19% of calories).
Vitamins Profile in Turkey and ham sandwich on white (Per 100g)
Track how Turkey and ham sandwich on white 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) | 0.21 mg | 1.4% DV |
| Vitamin K (Phylloquinone) | 0.1 µg | 0.1% DV |
| Vitamin B1 (Thiamin) | 0.32 mg | 26.7% DV |
| Vitamin B2 (Riboflavin) | 0.22 mg | 16.9% DV |
| Vitamin B3 (Niacin) | 5.73 mg | 35.8% DV |
| Vitamin B6 (Pyridoxine) | 0.273 mg | 16.1% DV |
| Total Folate (Vitamin B9) | 47 µg | 11.8% DV |
| Folate (Dietary Folate Equivalents) | 72 µg | 18% DV |
| Natural Food Folate | 12 µg | 3% DV |
| Choline | 33.1 mg | 6% DV |
| Lutein + Zeaxanthin | 18 µg | 0.2% DV |
Minerals & Electrolytes in Turkey and ham sandwich on white (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) | 1.69 mg | 9.4% DV |
| Calcium (Ca) | 93 mg | 7.2% DV |
| Magnesium (Mg) | 22 mg | 5.2% DV |
| Potassium (K) | 281 mg | 6% DV |
| Zinc (Zn) | 1.08 mg | 9.8% DV |
| Selenium (Se) | 22.7 µg | 41.3% DV |
| Phosphorus (P) | 196 mg | 15.7% DV |
| Copper (Cu) | 0.073 mg | 8.1% DV |
| Sodium (Na) | 683 mg | 29.7% 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) | 0.102 g | 6.4% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.09 g | 7.8% DV |
| Monounsaturated Fat (MUFA) | 1.06 g | 3.5% DV |
| Polyunsaturated Fat (PUFA) | 1.24 g | 6.2% DV |
| Saturated Fat (SFA) | 0.933 g | 4.7% 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 white contains 172 calories (kcal), 13.1g of protein, 21.2g of carbohydrates (1g fiber, 2.49g total sugars), and 3.68g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Turkey and ham sandwich on white has an estimated food pH of 5.8 and a Potential Renal Acid Load (PRAL) score of 6 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Turkey and ham sandwich on white: 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 white by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.