Turkey Sandwich vs Ham Sandwich: Calories and Nutrition Compared (2026)
This comparison analyzes the nutritional differences between turkey and ham sandwiches.
The turkey sandwich has 12.8 g of protein, while the ham sandwich has 14.6 g, making ham higher in protein. The turkey sandwich has 232 calories, compared to 210 in the ham sandwich, making ham lower in calories.
Turkey and ham sandwiches are popular choices for quick meals. This comparison highlights their nutritional profiles, focusing on calories, protein, and other key nutrients.
What Is the Difference Between Turkey Sandwich and Ham Sandwich?
A turkey sandwich typically consists of sliced turkey meat, often served on bread with various toppings. It is a common choice for those seeking lean protein. A ham sandwich is made with sliced ham, usually placed between two slices of bread, and can include condiments and vegetables. It is a flavorful option that is widely enjoyed.
Turkey Sandwich vs Ham Sandwich: Nutrition Side by Side
Below is a side-by-side comparison of the nutritional values of turkey and ham sandwiches.
| Nutrient (per 100 g) | Turkey sandwich | Ham and cheese sandwich |
|---|---|---|
| Calories | 232 kcal | 210 kcal |
| Protein | 12.8 g | 14.6 g |
| Carbs | 23.3 g | 19.7 g |
| Sugar | 2.4 g | 2.5 g |
| Fat | 9.4 g | 8.1 g |
| Fiber | 1.5 g | 0.9 g |
| Sodium | 792 mg | 744 mg |
Which Is Better, Turkey Sandwich or Ham Sandwich?
For weight loss: The ham sandwich has 210 calories, which is 22 calories fewer than the turkey sandwich at 232 calories.
For muscle and protein: The ham sandwich contains 14.6 g of protein, which is 1.8 g more than the turkey sandwich's 12.8 g.
For low-carb or low-sugar: The turkey sandwich has 23.3 g of carbs and 2.4 g of sugar, while the ham sandwich has 19.7 g of carbs and 2.5 g of sugar.
How to Track Turkey sandwich and Ham sandwich Accurately
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How We Compiled These Numbers
The numbers provided are rounded reference values for educational use and should not be considered medical advice. This comparison is based on per-100g servings of each sandwich. Values are per 100 g from USDA FoodData Central.
Frequently Asked Questions (FAQ)
Which sandwich has more protein?
The ham sandwich has 14.6 g of protein, while the turkey sandwich has 12.8 g.
Which sandwich has fewer calories?
The ham sandwich has 210 calories, while the turkey sandwich has 232 calories.
What is the carbohydrate content of the turkey sandwich?
The turkey sandwich contains 23.3 g of carbohydrates per 100 g.
How much fat is in the ham sandwich?
The ham sandwich has 8.1 g of fat per 100 g.
What is the sugar content in the turkey sandwich?
The turkey sandwich contains 2.4 g of sugar per 100 g.
How much sodium is in the ham sandwich?
The ham sandwich has 744 mg of sodium per 100 g.
Key Takeaways
- Turkey sandwich: 232 calories, 12.8 g protein, 23.3 g carbs.
- Ham sandwich: 210 calories, 14.6 g protein, 19.7 g carbs.
- Turkey sandwich: 9.4 g fat, 2.4 g sugar, 792 mg sodium.
- Ham sandwich: 8.1 g fat, 2.5 g sugar, 744 mg sodium.
- Turkey sandwich has more calories than ham sandwich.
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