How Many Carbs Are in a Turkey Sandwich?

A turkey sandwich can be a healthy and satisfying meal option. But if you’re watching your carb intake, you may be wondering just how many carbs are in a typical turkey sandwich. In this article, we’ll break down the carb count and discuss ways to reduce the carbs in your turkey sandwich.

Carb Count in a Typical Turkey Sandwich

The exact carb count can vary considerably depending on the specific ingredients used. However, a typical turkey sandwich made with the following contains around 25-30g net carbs:

• 2 slices of bread (about 30g carbs)
• 4 oz sliced turkey breast
• Lettuce
• Tomato
• Mayo or mustard (around 1g carbs per tablespoon)

So in a basic turkey sandwich with two slices of bread, turkey, veggies, and condiments, you’re generally looking at around 25-30g of net carbs. Of course, additional ingredients like cheese, bacon, or avocado can increase the carb count.

Factors That Affect the Carb Count

There are several factors that determine how many carbs are in a turkey sandwich:

Type of Bread

The bread itself accounts for the majority of carbs White bread contains around 15g net carbs per slice, while whole wheat bread has around 13g net carbs per slice Sourdough and rye bread tend to be slightly lower in carbs.

Added Ingredients

Ingredients like cheese, bacon, avocado, and sauces or dressings will increase the carb count. For example, two slices of cheddar cheese add around 2g carbs

Serving Size

Larger sandwiches with more turkey or extra slices of bread will be higher in carbs. A 6-inch sub roll can have 45g carbs or more.

Pre-Packaged Lunch Meats

Some pre-sliced turkey contains added sugars and carbs as flavorings. Check the labels and opt for fresh sliced turkey breast if possible.

Ways to Reduce the Carbs

If you’re limiting carbs, there are several ways to cut down on the carb count in a turkey sandwich:

• Use lettuce wraps instead of bread slices.

• Opt for low-carb bread options like thin sliced seed bread or cloud bread.

• Load up on extra veggies like tomatoes, cucumbers, spinach and sprinkle with oil and vinegar instead of condiments like mayo.

• Swap out ingredients like cheese and bacon for avocado slices.

• Choose fresh, thinly sliced turkey breast instead of pre-packaged lunch meat.

• Use mustard instead of mayo-based spreads.

• Skip croissants, bagels, sub rolls and other high-carb bread options. Stick to basic sandwich bread.

• Turn it into a salad by dicing the turkey and veggies and skipping the bread altogether.

Sample Low-Carb Turkey Sandwich Ideas

Here are some ideas for building a tasty turkey sandwich with around 5-15g net carbs:

Simple Lettuce Wrap

• Turkey breast
• Lettuce leaves
• Tomato
• Avocado
• Mustard

Open-Faced Sandwich

• 1 slice seed bread
• Turkey
• Cucumber
• Tomato
• Arugula
• Olive oil and red wine vinegar

Grilled Turkey and Veggie

• Large portobello mushroom cap grilled
• Turkey breast
• Melted mozzarella
• Roasted red peppers
• Pesto mayo

Italian-Style Wrap

• Collard green leaf or low-carb wrap
• Turkey
• Provolone cheese
• Spinach
• Sundried tomato
• Red wine vinaigrette

Mexican-Inspired

• Turkey
• Pepper jack cheese
• Leaf lettuce
• Pico de gallo
• Guacamole

Should You Avoid Turkey Sandwiches Completely?

Turkey sandwiches don’t need to be avoided altogether on a low-carb diet. With some simple modifications like skipping the bread, choosing low-carb ingredients, and watching your portions, you can enjoy a delicious and satisfying turkey sandwich within your daily carb limit.

Turkey is a lean protein that provides nutrients like niacin, vitamin B6, and selenium. As part of a healthy low-carb diet, turkey sandwiches in moderation can be included, especially if you follow a 50-100g daily carb target.

However, if you are aiming for under 20g net carbs as in a keto diet, you’ll need to skip the bread and opt for a lettuce wrapped “sandwich” sans the sandwich bread. With smart substitutions and ingredient swaps, you can still enjoy the flavors of a great turkey sandwich while keeping your carb intake in check.

The Bottom Line

A typical turkey sandwich with two slices of bread will have around 25-30g net carbs. Ingredients like cheese, sauces and certain bread types can increase that amount. To reduce carbs, use lettuce wraps, low-carb bread options, load up on veggies and limit high-carb ingredients. With some modifications, you can enjoy turkey sandwiches on lower-carb eating plans. Just pay attention to portions and ingredients to keep the carb count in check. Aim for 5-15g net carbs by skipping the bread entirely or choosing low-carb alternatives.