Food
Turkey and ham sandwich nutrition facts
A typical portion of turkey and ham sandwich (1 sandwich, any size; 145 g, turkey and ham sandwich on white) has 250 calories and 19g of protein (USDA FoodData Central). USDA lists 4 descriptions of it: per 100 g they range from 170 calories (turkey and ham sandwich on wheat) to 195 (turkey and ham sandwich on white, with cheese).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Turkey and ham sandwich on white, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 13.1g
- more than 60% of 8,218 USDA reference foods
- Calories per 100 g
- 172
- more than 48% of reference foods
- Sodium per 100 g
- 683mg
- more than 89% of reference foods
1 sandwich, any size weighs 145 g in USDA's record for Turkey and ham sandwich on white (FDC 2707089); across 4 records of turkey and ham sandwich USDA weighs it at 145 to 165 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 50% carbohydrate, 19% fat and 31% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Selenium33 µg in 1 sandwich, any size (145 g), 60% of the Daily Value
- Niacin8.3 mg in 1 sandwich, any size (145 g), 52% of the Daily Value
- Thiamin0.5 mg in 1 sandwich, any size (145 g), 39% of the Daily Value
- Folate104 µg DFE in 1 sandwich, any size (145 g), 26% of the Daily Value
- Riboflavin0.3 mg in 1 sandwich, any size (145 g), 25% of the Daily Value
- Vitamin B60.4 mg in 1 sandwich, any size (145 g), 23% of the Daily Value
- Phosphorus284 mg in 1 sandwich, any size (145 g), 23% of the Daily Value
- Zinc1.6 mg in 1 sandwich, any size (145 g), 14% of the Daily Value
- Vitamin B120.3 µg in 1 sandwich, any size (145 g), 13% of the Daily Value
- Copper0.1 mg in 1 sandwich, any size (145 g), 12% of the Daily Value
Source: USDA FoodData Central (FDC 2707089), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of turkey and ham sandwich USDA describes
With cheese (FDC 2707090) has the most calories per 100 g (195); the fewest: Turkey and ham sandwich on wheat (170)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Turkey and ham sandwich on white | 172 | 13.1 g | 3.7 g | 683 mg |
| Turkey and ham sandwich on wheat, with cheese | 194 | 14.8 g | 7 g | 721 mg |
| Turkey and ham sandwich on white, with cheese | 195 | 14 g | 6.8 g | 725 mg |
| Turkey and ham sandwich on wheat | 170 | 13.9 g | 3.8 g | 679 mg |
Every nutrient in this record (65)
The portion is 1 sandwich, any size (145 g); % DV is for that portion.
Energy, macronutrients and sugars (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 19.0 g | 13.1 g | 38% |
| Total lipid (fat) | 5.34 g | 3.68 g | 7% |
| Carbohydrate, by difference | 30.8 g | 21.2 g | 11% |
| Energy | 249 kcal | 172 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 85.7 g | 59.1 g | |
| Total Sugars | 3.61 g | 2.49 g | |
| Fiber, total dietary | 1.45 g | 1.00 g | 5% |
| Cholesterol | 37.7 mg | 26.0 mg | 13% |
| Fatty acids, total saturated | 1.35 g | 0.93 g | 7% |
| Fatty acids, total monounsaturated | 1.54 g | 1.06 g | |
| Fatty acids, total polyunsaturated | 1.79 g | 1.24 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 135 mg | 93.0 mg | 10% |
| Iron, Fe | 2.45 mg | 1.69 mg | 14% |
| Magnesium, Mg | 31.9 mg | 22.0 mg | 8% |
| Phosphorus, P | 284 mg | 196 mg | 23% |
| Potassium, K | 407 mg | 281 mg | 9% |
| Sodium, Na | 990 mg | 683 mg | 43% |
| Zinc, Zn | 1.57 mg | 1.08 mg | 14% |
| Copper, Cu | 0.11 mg | 0.073 mg | 12% |
| Selenium, Se | 32.9 µg | 22.7 µg | 60% |
Vitamins (23)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 0 µg | 0 µg | 0% |
| Carotene, beta | 0 µg | 0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.30 mg | 0.21 mg | 2% |
| Vitamin D (D2 + D3) | 0.29 µg | 0.20 µg | 1% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 26.1 µg | 18.0 µg | |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.46 mg | 0.32 mg | 39% |
| Riboflavin | 0.32 mg | 0.22 mg | 25% |
| Niacin | 8.31 mg | 5.73 mg | 52% |
| Vitamin B-6 | 0.40 mg | 0.27 mg | 23% |
| Folate, total | 68.2 µg | 47.0 µg | |
| Vitamin B-12 | 0.30 µg | 0.21 µg | 13% |
| Choline, total | 48.0 mg | 33.1 mg | 9% |
| Vitamin K (phylloquinone) | 0.14 µg | 0.10 µg | 0% |
| Folic acid | 52.2 µg | 36.0 µg | |
| Folate, food | 17.4 µg | 12.0 µg | |
| Folate, DFE | 104 µg | 72.0 µg | 26% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0.0029 g | 0.0020 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0.0029 g | 0.0020 g | |
| SFA 10:0 | 0.0058 g | 0.0040 g | |
| SFA 12:0 | 0.010 g | 0.0070 g | |
| SFA 14:0 | 0.038 g | 0.026 g | |
| SFA 16:0 | 0.86 g | 0.59 g | |
| SFA 18:0 | 0.40 g | 0.28 g | |
| MUFA 18:1 | 1.43 g | 0.99 g | |
| PUFA 18:2 | 1.58 g | 1.09 g | |
| PUFA 18:3 | 0.15 g | 0.10 g | |
| PUFA 20:4 | 0.046 g | 0.032 g | |
| PUFA 22:6 n-3 (DHA) | 0.0029 g | 0.0020 g | |
| MUFA 16:1 | 0.099 g | 0.068 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.025 g | 0.017 g | |
| PUFA 20:5 n-3 (EPA) | 0.0014 g | 0.0010 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0.0043 g | 0.0030 g |
Source: USDA FoodData Central, FDC 2707089: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in turkey and ham sandwich?
250 in 1 sandwich, any size (145 g) of turkey and ham sandwich on white; 170 to 195 per 100 g across USDA's descriptions.
How much protein is in turkey and ham sandwich?
19g in 1 sandwich, any size; 13.1 g per 100 g.
How much sodium is in turkey and ham sandwich?
990mg in 1 sandwich, any size; 683 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov