When it comes to a quick and satisfying meal, a sandwich is often the go-to choice for many. One popular option is the 1 sandwich (198 g) Turkey & Cheese Soft Roll, which packs a flavorful punch in every bite. At 430 calories, it's important to know what you're getting into before indulging.

This sandwich is made with tender, juicy turkey breast and melted cheese, all nestled inside a soft roll. Its nutritional content includes 20 grams of fat, 30 grams of protein, and 34 grams of carbohydrates. You'll also find 1040 milligrams of sodium packed into this tasty treat.

In this article, we'll explore the nutritional information, benefits, and healthy alternatives to the Turkey & Cheese Soft Roll so you can make informed decisions about your next meal.

Calories in a Turkey & Cheese Soft Roll

As mentioned earlier, a 1 sandwich (198 g) Turkey & Cheese Soft Roll contains 430 calories. This is a relatively high amount for a single meal, so it's important to keep track of your daily caloric intake if you're watching your weight. The calorie breakdown of this sandwich includes 180 calories from fat, 120 calories from protein, and 130 calories from carbohydrates. The good news is that it's packed with protein, which can help you feel full and satisfied for longer periods of time. However, the high fat and sodium content may be cause for concern for some individuals.

Total Fat in a Turkey & Cheese Soft Roll

At 20 grams of fat per sandwich, the Turkey & Cheese Soft Roll is definitely not a low-fat option. However, not all fats are created equal, and this sandwich contains 8 grams of healthy monounsaturated and polyunsaturated fats, which are good for heart health. Unfortunately, it also contains 7 grams of saturated fat, which can raise cholesterol levels and increase the risk of heart disease. It's important to moderate your intake of saturated fats and opt for healthier sources of fat, such as nuts and avocados.

Protein in a Turkey & Cheese Soft Roll

With 30 grams of protein per sandwich, the Turkey & Cheese Soft Roll is a great source of this essential nutrient. Protein is important for building and repairing tissues, as well as maintaining healthy muscles and bones. The protein in this sandwich comes from the turkey breast and cheese, which are both excellent sources of high-quality protein. However, if you're trying to limit your sodium intake, you may want to choose a lower-sodium option instead.

Carbohydrates in a Turkey & Cheese Soft Roll

At 34 grams of carbohydrates per sandwich, the Turkey & Cheese Soft Roll provides a decent amount of energy for your body. The carbohydrates come from the soft roll, which contains refined grains and added sugars. While it's important to include carbohydrates in your diet, it's also important to choose healthy sources of carbohydrates, such as whole grains, fruits, and vegetables. These provide more nutrients and fiber than refined carbohydrates, which can lead to spikes in blood sugar levels.

Sodium in a Turkey & Cheese Soft Roll

At 1040 milligrams of sodium per sandwich, the Turkey & Cheese Soft Roll is definitely on the high end when it comes to sodium content. Most people consume too much sodium in their diets, which can lead to high blood pressure and other health issues. If you're watching your sodium intake, you may want to choose a lower-sodium option or skip the sandwich altogether. A healthier alternative would be to make your own sandwich at home using whole grain bread, fresh turkey breast, and low-sodium cheese.

Fiber in a Turkey & Cheese Soft Roll

Unfortunately, the Turkey & Cheese Soft Roll is not a good source of fiber, with only 1 gram per sandwich. Fiber is important for maintaining a healthy digestive system and can also help with weight management by promoting feelings of fullness. To boost the fiber content of your sandwich, try adding some fresh veggies, such as lettuce, tomato, and cucumber. You can also opt for a whole grain roll or bread, which contains more fiber than refined grains.

Sugar in a Turkey & Cheese Soft Roll

With 4 grams of sugar per sandwich, the Turkey & Cheese Soft Roll is not a high-sugar option. However, it's important to remember that added sugars can contribute to weight gain and other health issues. The added sugars in this sandwich come from the soft roll, which may contain ingredients such as high fructose corn syrup. To reduce your intake of added sugars, choose whole foods instead of processed foods and limit your intake of sugary drinks and desserts.

Vitamins and Minerals in a Turkey & Cheese Soft Roll

The Turkey & Cheese Soft Roll contains a variety of vitamins and minerals, including vitamin A, iron, and calcium. These nutrients are essential for maintaining healthy bones, teeth, and skin, as well as for supporting normal bodily functions. However, the sandwich is not a particularly rich source of any one vitamin or mineral. To increase your intake of nutrients, try adding some fresh veggies or fruit to your sandwich, or pairing it with a side salad.

Benefits of a Turkey & Cheese Soft Roll

Despite the relatively high calorie and fat content, the Turkey & Cheese Soft Roll does offer some health benefits. For one, it's a good source of protein, which can help you feel full and satisfied for longer periods of time. It's also a convenient and tasty meal option for when you're on the go, making it a popular choice for busy individuals. Additionally, the sandwich provides a balanced mix of macronutrients, which can support overall health and wellbeing.

Healthy Alternatives to a Turkey & Cheese Soft Roll

If you're looking for healthier alternatives to the Turkey & Cheese Soft Roll, there are plenty of options to choose from. For one, you can make your own sandwich at home using whole grain bread, fresh turkey breast, and low-fat cheese. You can also try swapping out the bread for a lettuce wrap or other low-carb option, such as a tortilla or pita. Another option is to include more veggies in your sandwich and skip the cheese altogether, which will reduce calories and fat while still providing plenty of flavor.