Every now and then, we crave for a filling and tasty sandwich. The Turkey & Ham with Cheese is a go-to option for many. With a serving size of 127g, this sandwich packs 290 calories that can fuel you up for the day.
Aside from its calorie content, Turkey & Ham with Cheese is also a good source of protein, fat, and carbohydrates. The ham and turkey meat provide protein while the cheese offers a good amount of fat, making this sandwich a balanced meal option.
In this article, we'll explore the different nutritional content of Turkey & Ham with Cheese. We'll also discuss its health benefits, side effects, and potential alternatives for those who might not want to consume it. Additionally, we'll also share some healthy meal ideas that you can make using this sandwich.
Calorie content in Turkey & Ham with Cheese
As mentioned earlier, a serving size (127g) of Turkey & Ham with Cheese has 290 calories. This calorie content may vary depending on the type of bread used and the amount of condiments added. However, in most cases, the calorie content remains within the 290-350 calorie range. It's important to note that while this sandwich offers a decent amount of calories, it should be consumed in moderation as too much intake can lead to weight gain. By doing so, you can reduce the calorie content of your Turkey & Ham with Cheese sandwich by up to 100-150 calories. This way, you can still enjoy a delicious and filling sandwich without sacrificing your daily calorie intake.
Protein content in Turkey & Ham with Cheese
Protein is an essential nutrient needed by the body for growth and development. Each serving of Turkey & Ham with Cheese offers around 20-25g of protein, depending on the amount of meat added. The turkey and ham meat used in this sandwich are good sources of high-quality protein that can help in building and repairing the body's tissues. By doing so, you can create a protein-packed sandwich that can keep you full for longer and provide you with the necessary nutrients for the day.
Fat content in Turkey & Ham with Cheese
Turkey & Ham with Cheese sandwich offers a good amount of fat, with each serving containing around 10-15g of fat, depending on the cheese used. While some may consider this as high, it's essential to note that not all fats are bad for the body. The cheese used in this sandwich provides a good amount of saturated and unsaturated fats, which are needed for the body's energy needs. By doing so, you can still enjoy the delicious taste of your sandwich while keeping your fat intake in check.
Carbohydrate content in Turkey & Ham with Cheese
Carbohydrates are the body's primary source of energy. A serving size of Turkey & Ham with Cheese sandwich contains around 30-40g of carbohydrates, depending on the type of bread used. The bread used in this sandwich is a good source of carbohydrates and can provide the body with sustained energy throughout the day. By doing so, you can still enjoy a delicious sandwich without consuming too much carbohydrates that can lead to a spike in your blood sugar level.
Vitamin content in Turkey & Ham with Cheese
Turkey & Ham with Cheese sandwich contains essential vitamins and minerals needed by the body. The meat used in this sandwich provides vitamins B3, B6, and B12, which are important in maintaining a healthy nervous system, skin, and digestive system. Additionally, the cheese used in this sandwich provides calcium, which is essential in keeping the bones and teeth healthy. By doing so, you can create a more nutritious and wholesome sandwich that can benefit your overall health.
Mineral content in Turkey & Ham with Cheese
Aside from vitamins, Turkey & Ham with Cheese sandwich is also a good source of minerals. The bread used in this sandwich provides iron, which is important in transporting oxygen in the blood. The cheese used in this sandwich provides calcium, which is essential in keeping the bones and teeth healthy. By doing so, you can create a more nutritious and wholesome sandwich that can benefit your overall health.
Health benefits of Turkey & Ham with Cheese
Turkey & Ham with Cheese sandwich offers various health benefits, thanks to its nutrient content. This sandwich is a good source of protein, which can help in building and repairing the body's tissues. Additionally, the cheese used in this sandwich provides essential fats and calcium, which are needed for the body's energy needs and bone health, respectively. By doing so, you can create a more nutritious and balanced sandwich that can help in maintaining a healthy body.
Side effects of consuming Turkey & Ham with Cheese
While Turkey & Ham with Cheese sandwich offers various health benefits, consuming it in excess can lead to negative side effects. As mentioned earlier, this sandwich contains a good amount of calories, fat, and sodium, which can lead to weight gain and high blood pressure when consumed in excess. By doing so, you can still enjoy your sandwich without compromising your health.
Alternatives to Turkey & Ham with Cheese
For those who might not want to consume Turkey & Ham with Cheese sandwich, various alternatives are available. You can opt for other types of sandwiches, such as tuna, grilled chicken, or egg salad sandwich. Additionally, you can make a wrap or a salad using the same ingredients found in the Turkey & Ham with Cheese sandwich.
Healthy meal ideas using Turkey & Ham with Cheese
Turkey & Ham with Cheese sandwich is a versatile meal option that can be added to different dishes. Here are some healthy meal ideas that you can make using this sandwich: - Turkey & Ham with Cheese salad: Slice the turkey and ham meat into bite-sized pieces and add them to a bed of lettuce. Top it with cheese, tomatoes, and your preferred dressing. - Turkey & Ham with Cheese omelet: Mix the meat, cheese, and your preferred vegetables into your omelet to create a protein-packed breakfast option.
FAQs About Turkey & Ham with Cheese
1. What are the ingredients in Turkey & Ham with Cheese?
The typical ingredients in a Turkey & Ham with Cheese sandwich include turkey, ham, cheese, bread, lettuce, tomato, and condiments such as mayonnaise, mustard, or ranch dressing.
2. How many calories are in Turkey & Ham with Cheese?
A standard serving of Turkey & Ham with Cheese contains 290 calories.
3. Is Turkey & Ham with Cheese a healthy meal option?
It depends on the specific sandwich and how it is prepared. While turkey and ham are both a good source of protein, processed meats like ham are high in sodium and should be consumed in moderation. Cheese is also high in fat and calories, so it's best to choose a lower-fat cheese option. To make the sandwich healthier, include plenty of vegetables like lettuce and tomato and use whole-grain bread instead of white bread.
4. Can Turkey & Ham with Cheese be made gluten-free?
Yes, Turkey & Ham with Cheese can be made gluten-free by using gluten-free bread instead of regular bread. It's also important to check the labels of any condiments used to make sure they don't contain gluten.
5. What are some ways to customize Turkey & Ham with Cheese?
Some ways to customize a Turkey & Ham with Cheese sandwich include adding avocado, bacon, or pickles for extra flavor. You can also switch up the condiments by using honey mustard, pesto, or hot sauce instead of traditional options like mayonnaise.