If you’re a fan of honey roasted turkey sandwiches, you might be wondering how many calories are packed into your favorite lunchtime treat. Whether you’re watching your calorie intake, trying to make healthier choices, or just curious, understanding the nutritional breakdown of a honey roasted turkey sandwich can help you enjoy your meal with confidence. In this guide, we’ll break down the calorie content, look at what influences those numbers, and share tips for making your sandwich as nutritious as possible—without sacrificing flavor!
Contents
- 1 What’s in a Honey Roasted Turkey Sandwich?
- 2 Calories in Each Ingredient
- 3 Total Calorie Estimate for a Typical Honey Roasted Turkey Sandwich
- 4 How Different Choices Affect Calories
- 5 Tips for a Healthier Honey Roasted Turkey Sandwich
- 6 Nutritional Benefits of Honey Roasted Turkey Sandwiches
- 7 Comparing Store-Bought vs. Homemade Sandwiches
- 8 Frequently Asked Questions (FAQ)
- 9 The Bottom Line: Calorie Count Recap
What’s in a Honey Roasted Turkey Sandwich?
Before we dive into the calorie count, let’s take a closer look at what typically makes up a honey roasted turkey sandwich:
- Honey Roasted Turkey Breast – The star ingredient, usually lean and flavorful
- Bread – Most commonly whole wheat, white, multigrain, or artisan breads
- Cheese – Often Swiss, cheddar, or provolone (optional)
- Condiments – Such as mayonnaise, mustard, or honey mustard
- Vegetables – Lettuce, tomato, onion, cucumber, and sometimes pickles
The total calorie count will depend on the specific ingredients and portion sizes used. Let’s break it down piece by piece.
Calories in Each Ingredient
1. Honey Roasted Turkey Breast
Honey roasted turkey is a lean protein, but the honey glaze adds a touch of sweetness and calories. On average:
- 2 ounces (about 56g) of honey roasted turkey breast: ~60-70 calories
2. Bread
Bread is often the biggest contributor to the calorie count. Here are some common options:
- 2 slices of white bread: ~140-160 calories
- 2 slices of whole wheat bread: ~120-140 calories
- Artisan or specialty breads: Can range from 150-200 calories for two slices
3. Cheese (Optional)
If you like cheese on your sandwich, here’s what you can expect:
- 1 slice of Swiss cheese: ~70-80 calories
- 1 slice of cheddar cheese: ~80-110 calories
- 1 slice of provolone cheese: ~70-100 calories
4. Condiments
The calorie content in condiments can add up quickly! Here are some typical values:
- 1 tablespoon mayonnaise: ~90 calories
- 1 tablespoon honey mustard: ~60 calories
- 1 tablespoon regular mustard: ~10 calories
5. Vegetables
The good news: most veggies are very low in calories!
- Lettuce (1 leaf): ~2-5 calories
- Sliced tomato (2 slices): ~5-10 calories
- Sliced onion (a few rings): ~5-10 calories
- Cucumber or pickles: ~5-10 calories per serving
Total Calorie Estimate for a Typical Honey Roasted Turkey Sandwich
If we put all these ingredients together for a standard sandwich (without cheese), here’s an approximate calorie breakdown:
- Bread (whole wheat): 130 calories
- Honey roasted turkey breast (2 oz): 65 calories
- Lettuce, tomato, onion: 15 calories total
- Honey mustard (1 tbsp): 60 calories
Total: Approximately 270 calories (without cheese)
If you add a slice of cheese, expect to add another 70-100 calories, bringing your sandwich to around 340-370 calories.
How Different Choices Affect Calories
Your personal preferences can significantly change the calorie total. Here are some common variations:
Bread Choice Matters
- Lighter breads (like low-calorie wheat): Can save you up to 40-50 calories per sandwich.
- Croissants or ciabatta: These delicious options can add an extra 100+ calories.
Add-Ons and Extras
- Bacon: Adds about 40-50 calories per slice.
- Avocado: A few slices add healthy fats and about 50-80 calories.
- Creamy dressings or extra spreads: Can quickly increase overall calorie content.
Sizing Up Your Sandwich
- Larger sandwiches with double meat or extra cheese can easily reach 500+ calories.
- A simple sandwich with light bread and veggies may stay under 300 calories.
Tips for a Healthier Honey Roasted Turkey Sandwich
You don’t have to give up flavor to keep your sandwich healthy! Try these easy swaps and tips:
- Choose whole grain or low-calorie bread: More fiber and fewer empty carbs.
- Add lots of veggies: Bulk up your sandwich with lettuce, spinach, tomatoes, cucumbers, and peppers for extra nutrients and crunch.
- Go easy on condiments: Use mustard or light spreads to save on calories.
- Select low-fat cheese or skip it altogether: Still tasty, but with fewer calories.
- Avoid processed meats or high-fat add-ons like bacon if you’re watching your intake.
Nutritional Benefits of Honey Roasted Turkey Sandwiches
A honey roasted turkey sandwich isn’t just about calories—it can also be a nutritious choice! Here’s why:
- Tasty lean protein: Turkey breast is low in fat and high in protein, which helps keep you full.
- Packed with vitamins and minerals: Veggies add fiber, vitamins A and C, potassium, and more.
- Satisfying and customizable: You can tailor your sandwich to fit your dietary needs and preferences.
Comparing Store-Bought vs. Homemade Sandwiches
If you buy your honey roasted turkey sandwich from a deli or restaurant, the calorie count can be higher due to larger portions and added ingredients. For example:
- A pre-made honey roasted turkey sandwich from a popular chain may range from 350 to over 500 calories.
- Deli sandwiches often use thicker bread slices and more generous servings of meat and cheese.
- You may also get more condiments than you’d use at home.
If you’re counting calories closely, making your own sandwich at home is the best way to control ingredients and portion sizes.
Frequently Asked Questions (FAQ)
How many calories are in a honey roasted turkey sandwich from Subway?
A six-inch Subway Honey Roasted Turkey sandwich (with lettuce, tomato, onions, green peppers, cucumbers on wheat bread) contains about 280-340 calories.
Is honey roasted turkey healthy?
Yes! It’s a lean source of protein and lower in fat compared to many other deli meats. Just watch for added sugars in the glaze if you’re limiting sugar intake.
What’s the lowest calorie way to make this sandwich?
Use low-calorie bread or wraps, skip cheese and mayo-based spreads, and pile on the veggies. Opt for mustard instead of creamy dressings to save even more calories.
Can I make this gluten-free?
Absolutely—just use your favorite gluten-free bread or wrap!
The Bottom Line: Calorie Count Recap
The average homemade honey roasted turkey sandwich contains around 270-370 calories, depending on your choices of bread, cheese, and condiments.
You can enjoy this classic sandwich as part of a balanced diet—just be mindful of portion sizes and ingredient choices if you’re watching your calorie intake. With so many ways to customize your honey roasted turkey sandwich, it’s easy to keep it both delicious and nutritious!