Turkey Sub is a delicious sandwich with a medium size that contains 370 calories. If you are looking for a satisfying meal with low calories, then Turkey Sub could be an excellent option for you.

In addition to being a low-calorie option, Turkey Sub also offers many nutritional benefits. Turkey is a rich source of protein and essential nutrients, including vitamin B6, niacin, and phosphorus. Furthermore, Turkey Sub contains fiber, which can help you feel full for longer periods and reduce the risk of constipation.

In this article, we'll explore the nutritional value of Turkey Sub, its ingredients, serving size, health benefits, alternatives, and precautions you should take while eating this sandwich. We'll also provide you with some tips to make Turkey Sub healthier and help you include it in your weight loss or post-workout routine.

Calories in Turkey Sub

As mentioned earlier, Turkey Sub (medium) contains 370 calories. However, the calorie value may vary based on the ingredients and serving size. If you want to track your calorie intake accurately, you should pay attention to the condiments and toppings you add to your sandwich. The calorie content may increase significantly if you use high-fat dressings or cheese.

Nutritional Value of Turkey Sub

Turkey Sub is a nutritious sandwich that can provide you with essential nutrients. A medium-sized Turkey Sub contains: - Protein: 28g - Total Fat: 6g - Saturated Fat: 1g - Cholesterol: 45mg - Carbohydrates: 43g - Fiber: 5g - Sugar: 8g - Sodium: 990mg - Vitamin D: 0mcg - Calcium: 71mg - Iron: 3mg - Potassium: 493mg The nutritional value may vary depending on the ingredients and serving size. For example, if you opt for a whole-grain bread and add vegetables like lettuce, tomato, onion, and bell pepper, you can increase the fiber, vitamin, and mineral content of your sandwich.

Ingredients of Turkey Sub

The ingredients of Turkey Sub may vary depending on the restaurant or deli you purchase it from. However, the common ingredients include: - Turkey breast - Bread (white or whole-grain) - Cheese (optional) - Mayonnaise or Dressing (optional) - Lettuce, tomato, onion, bell pepper, cucumber, or any other vegetables (optional) To make a healthier version of Turkey Sub, you should choose whole-grain bread, low-fat or fat-free condiments, and add plenty of vegetables to increase the fiber and nutrient content. You can also ask for a smaller serving size or share your sandwich with someone to reduce the calorie intake.

Turkey Sub Serving Size

The standard serving size of Turkey Sub (medium) is 6 inches (15cm) long and weighs around 219g. However, some restaurants or delis may offer a larger or smaller size, which will affect the calorie and nutrient content of your sandwich. If you want to control your portion size and calorie intake, you can ask for a half-size or a mini version of Turkey Sub. You can also share your sandwich with a friend or save the other half for later.

Health Benefits of Turkey Sub

Turkey Sub can offer several health benefits if you choose the right ingredients and serving size. Some of them are: - High in protein: Turkey is a lean source of protein that can help you build and maintain muscle mass. Protein can also increase satiety and reduce cravings. - Low in fat: Turkey breast is a low-fat meat that can provide you with essential nutrients without adding too many calories. However, you should avoid high-fat condiments and cheese that can increase the saturated fat content of your sandwich.

Alternatives to Turkey Sub

If you don't like or can't eat Turkey Sub, you can consider some alternatives that are equally healthy and delicious. Some of them are: - Grilled Chicken Sandwich: Grilled chicken breast is another lean source of protein that can offer you essential nutrients. You can add vegetables and low-fat condiments to make it more nutritious. - Vegetarian Sandwich: If you are a vegetarian or want to reduce your meat consumption, you can try a sandwich with hummus, avocado, tomatoes, and lettuce or any other vegetable you like. You can also use whole-grain pita bread instead of regular bread.

Turkey Sub for Weight Loss

Turkey Sub can be a great option for weight loss if you use the right ingredients and portion size. Some tips to make it more weight-loss friendly are: - Choose whole-grain bread: Whole-grain bread is higher in fiber and slower to digest than white bread, which can make you feel fuller for longer and reduce your calorie intake. - Add vegetables: Vegetables are low in calories and high in fiber, vitamins, and minerals. Adding more vegetables to your sandwich can increase the nutrient content and make you feel full without adding too many calories.

Turkey Sub for Post-Workout Meal

Turkey Sub can also be a good option for a post-workout meal as it contains a good amount of protein and essential nutrients that can help you recover and repair your muscles. Some tips to make it more post-workout friendly are: - Choose whole-grain bread: Whole-grain bread is rich in complex carbohydrates and fiber, which can replenish your muscle glycogen and support muscle recovery. - Add avocado: Avocado is a good source of healthy fats, fiber, and potassium that can reduce inflammation and muscle soreness after exercise.

Precautions while eating Turkey Sub

Although Turkey Sub can be a healthy and satisfying meal, you should take some precautions while eating it, especially if you have medical conditions or food allergies. Some of them are: - Allergies: If you are allergic to turkey, wheat, dairy, or any other ingredient in the sandwich, you should avoid it or ask for a substitute. - Salt: Turkey Sub can be high in sodium due to the processed meat, cheese, and condiments. Too much sodium can increase your blood pressure and the risk of stroke or heart disease. Therefore, you should choose low-sodium condiments or ask for no salt added options.

Ways to make Turkey Sub healthier

To make your Turkey Sub even healthier and more nutritious, you can try some of the following tips: - Choose whole-grain bread or wrap instead of white bread. - Use low-fat or fat-free condiments such as mustard, vinegar, or salsa instead of mayonnaise or cheese. - Add plenty of vegetables such as lettuce, tomato, onion, cucumber, or bell pepper to increase the fiber and nutrient content. - Choose a smaller size or share your sandwich with someone to reduce the calorie intake. By following these tips, you can enjoy your Turkey Sub without compromising your health and weight loss goals.