Calories in Sandwich
A typical turkey sandwich (~200g) is approximately 350 kcal. Subs and deli-style sandwiches vary widely — 250-700 kcal depending on filling and bread.
Nutrition by portion size
| Portion | kcal | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| 1 turkey sandwich (~200g) | 350 | 35 | 25 | 12 | 3 |
| 1 PB&J sandwich (~85g) | 320 | 41 | 11 | 14 | 3 |
| 1 chicken sandwich (deli, ~280g) | 480 | 50 | 30 | 18 | 4 |
| 1 Subway 6-inch sub (turkey) | 280 | 46 | 18 | 3 | 5 |
| 1 Subway footlong (turkey) | 560 | 92 | 36 | 6 | 10 |
| 1 grilled cheese sandwich (~120g) | 410 | 28 | 13 | 27 | 1.4 |
About these numbers
Sandwich calorie content varies enormously based on bread choice, filling, and condiments. A turkey sandwich on whole-wheat is calorically modest (~350 kcal) and nutritionally complete. A grilled cheese sandwich (~410 kcal) has similar calories but is mostly butter and cheese. A subway footlong (~560 kcal) provides excellent protein but represents a full meal in calorie terms.
Use the calculators
- Calorie Deficit Calculator — find how this portion fits your daily target
- Glycemic Load Calculator — compute exact GL for any serving size
- Macro Calculator — set protein, carb, fat splits for cut/maintain/bulk
- Net Carbs Calculator — useful for keto and T1D insulin dosing
Related foods
Frequently asked questions
- How many calories in a sandwich?
- Turkey sandwich: ~350 kcal. PB&J: ~320 kcal. Deli chicken: ~480 kcal. Subway 6-inch: ~280 kcal. Subway footlong: ~560 kcal. Grilled cheese: ~410 kcal. Variation is huge across types.
- Best sandwich for weight loss?
- Turkey or grilled chicken on whole-wheat with vegetables and mustard (not mayo). ~350 kcal with 25g+ protein. Subway 6-inch turkey is similar (280 kcal). Avoid: tuna salad with mayo (~500 kcal), club sandwiches with bacon (~600 kcal), grilled cheese (mostly fat).
- PB&J for weight loss?
- Acceptable. PB&J on whole-wheat is ~320 kcal with decent protein (11g) and fiber (3g). The peanut butter provides satiety. Cleaner versions use natural PB and reduced-sugar jam.
- Subway healthier than other fast food?
- Generally yes, with right choices. A 6-inch turkey sub is 280 kcal with 18g protein — much better than typical fast food. The trap is footlongs (560 kcal) and chip + drink combos (+400 kcal).
Track it
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