How many calories are in a turkey avocado sandwich?
A regular turkey sandwich weighs 115 g and lands at 215 calories, or 187 calories per 100 g on wheat bread. That is deli turkey, wheat bread and vegetables, no cheese. USDA does not publish a turkey-and-avocado record, so the mashed avocado on your plate sits on top of that 215.
You'd need to walk about 43 minutes to burn the 215 calories in one regular sandwich (115 g).
How long does it take to burn off 215 kcal of turkey avocado sandwich?
One regular sandwich (115 g) is 215 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 215 kcal |
|---|---|
| Walking, brisk | 43 min |
| Cycling, moderate | 27 min |
| Swimming, moderate | 31 min |
| Jogging | 25 min |
| Weight training, moderate | 48 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (115 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Turkey avocado sandwich quick facts
- US servings from a slider to a 6-inch sub
- How bread and cheese change the number
- Sodium is the row to watch
- How does a turkey avocado sandwich compare?
- Most popular turkey avocado sandwich brands
- Turkey avocado sandwich FAQs
Turkey avocado sandwich quick facts
There is no USDA record called "turkey and avocado sandwich." The closest match to the sandwich most people build at home is FNDDS 2706983, "Turkey sandwich on wheat": sliced turkey and vegetables between wheat bread, no cheese. Everything below comes from that row. The avocado is described, not counted, because inventing a number for it would be worse than saying so.
That matters for how you read the table. Treat these figures as the sandwich underneath the spread, and the floor rather than the total.
| Nutrient | Per 100 g | Per one regular sandwich (115 g) | % Daily Value |
|---|---|---|---|
| Calories | 187 | 215 | — |
| Total fat | 3.88 g | 4.5 g | 6% |
| Saturated fat | 0.81 g | 0.9 g | 5% |
| Carbohydrate | 24.56 g | 28.2 g | 10% |
| Dietary fiber | 2.8 g | 3.2 g | 12% |
| Total sugars | 3.13 g | 3.6 g | — |
| Protein | 13.05 g | 15.0 g | 30% |
| Sodium | 619 mg | 712 mg | 31% |
% Daily Value is based on a 2,000-calorie diet.
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Added sugars and trans fat have no row here: FNDDS does not publish those values for mixed dishes like sandwiches, so they are left out rather than guessed. Cholesterol works out to 28 mg per sandwich, 9% of the Daily Value, and potassium to 319 mg, about 7%.
The headline number for a calorie tracker is protein. Fifteen grams from one modest sandwich is 30% of a day, and that comes almost entirely from the turkey, not the bread.
US servings from a slider to a 6-inch sub
| Serving | Weight | Calories |
|---|---|---|
| 1 oz | 28 g | 53 kcal |
| One miniature or slider | 60 g | 112 kcal |
| One regular sandwich | 115 g | 215 kcal |
| One large or 6-inch submarine | 175 g | 327 kcal |
| Per 100 g | 100 g | 187 kcal |
The regular sandwich, the slider and the 6-inch are USDA household measures for this record. The 1 oz line is our own arithmetic from the USDA 100 g figure, not a USDA serving, and it is there mostly so you can price an odd-sized sandwich yourself.
The gap between the slider and the sub is the part people miss. A party-tray slider is 112 calories; the 6-inch version of the same sandwich is 327, close to triple, with roughly 22.8 g of protein and 4.9 g of fiber scaled from the 100 g row. Nothing changed except how much bread and turkey went into it.
Packaged deli sandwiches sit higher again. A Boar's Head Ovengold turkey sandwich from the refrigerated case is 520 calories for its 255 g package, and a 310 g Hannaford Zesty Lemon & Herb turkey sandwich is 639. Those are per-package label figures, and the weight, not the recipe, is doing most of the work.
How bread and cheese change the number
| Version | Per 100 g | Typical serving | Calories |
|---|---|---|---|
| On wheat, no cheese | 187 kcal | one regular, 115 g | 215 kcal |
| On white, no cheese | 189 kcal | one regular, 115 g | 217 kcal |
| On wheat, with cheese | 214 kcal | one regular, 135 g | 289 kcal |
| On white, with cheese | 215 kcal | one regular, 135 g | 290 kcal |
| Deli or restaurant sub, no cheese | 180 kcal | one regular, 130 g | 234 kcal |
| Deli or restaurant sub, with cheese | 212 kcal | one regular, 160 g | 339 kcal |
Two calories separate wheat from white. That is the entire calorie argument for brown bread, and it is not an argument.
Cheese is the real switch. Same wheat bread, same turkey, a slice of cheese added: 187 goes to 214 per 100 g, and saturated fat goes from 0.81 g to 3.19 g per 100 g, close to four times. On the plate that is 289 calories against 215, though part of the difference is the extra 20 g of sandwich the cheese brings with it.
A wrap is not the light option either. The tortilla version of the same filling runs 232 calories per 100 g with 9.4 g of fat and 4.16 g of saturated fat, the densest of the seven turkey sandwich records, because a tortilla packs more flour into less volume than two slices of bread do.
Sodium is the row to watch
Calories are not the interesting number on a turkey sandwich. Sodium is. One regular sandwich carries 712 mg, 31% of the FDA Daily Value of 2,300 mg, which is roughly a third of a teaspoon of table salt in a lunch you would not think of as salty.
Scale it up and it gets loud. The 6-inch at 175 g comes to 1,083 mg, 47% of a day, before mustard, mayonnaise or a pickle. The restaurant sub record is saltier per gram at 644 mg per 100 g, and the wrap is saltiest at 792 mg. Cured deli turkey is the source; that is what the curing does.
The fiber picture runs the other way and is the one honest reason to pick wheat. A wheat sandwich gives 3.2 g, 12% of the Daily Value, against about 1.4 g on white, roughly 5%. Whole grains and lean protein are exactly the pairing MyPlate points at, and this sandwich hits both in one hand. If you are watching sodium, keep the wheat and lose the cheese rather than the other way around.
How does a turkey avocado sandwich compare?
| Sandwich | Per 100 g | US serving | Calories |
|---|---|---|---|
| Turkey on wheat, no cheese | 187 kcal | one regular, 115 g | 215 kcal |
| Turkey on white, no cheese | 189 kcal | one regular, 115 g | 217 kcal |
| Turkey sub, restaurant style | 180 kcal | one regular, 130 g | 234 kcal |
| Turkey on white, with cheese | 215 kcal | one regular, 135 g | 290 kcal |
Our take: the restaurant sub is the lightest of these four per 100 g at 180, and it still lands highest of the three cheeseless options at 234, because the serving is bigger. That is the whole lesson of sandwich math. For weight control, build a regular one on wheat, skip the cheese and let the avocado be the fat you spend on: 215 calories, 15 g of protein, 3.2 g of fiber. For an all-afternoon lunch, take the 6-inch at 327 and accept the 1,083 mg of sodium as the price.
Most popular turkey avocado sandwich brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Boar's Head Ovengold Turkey Sandwich | 204 cal |
| Boar's Head Turkey Sandwich, White American Cheese, Lettuce & Tomato | 173 cal |
| Archer Farms Sriracha Turkey Sandwich | 222 cal |
| Kretschmar Southwest Turkey Sandwich | 196 cal |
| Hannaford Zesty Lemon & Herb Turkey Sandwich | 206 cal |
| 18th Street Select Turkey Sandwich | 205 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Turkey avocado sandwich FAQs
How many calories are in a turkey avocado sandwich?
A regular 115 g turkey sandwich on wheat carries 215 calories, and the same bread and filling run 187 calories per 100 g. USDA has no separate turkey-and-avocado record, so mashed avocado on top is extra fat and calories that number does not include. Build it on 6-inch bread and you are at 327.
How much protein is in a turkey avocado sandwich?
15 grams of protein in a regular 115 g sandwich, which is 30% of the FDA Daily Value of 50 g. Per 100 g the record holds 13.05 g. A 6-inch version at 175 g works out to about 22.8 g, our own arithmetic from the USDA 100 g figure rather than a USDA serving.
Does avocado make a turkey sandwich higher in calories?
215 calories is the sandwich before any avocado. USDA publishes no turkey-and-avocado record, so there is no honest figure to add here for the spread. Avocado is mostly fat, so a real avocado sandwich sits above 215 rather than below it. Treat 215 as the floor and count the spread separately.
How many calories are in a 6-inch turkey sandwich?
327 calories for a 6-inch or large turkey sandwich at 175 g, scaled from the USDA 187-per-100 g row. It also brings roughly 22.8 g of protein, 4.9 g of fiber and 1,083 mg of sodium, which is 47% of the Daily Value in one lunch, before any sauce goes on.
How much sodium is in a deli turkey sandwich?
712 mg in a regular 115 g sandwich, 31% of the 2,300 mg Daily Value, from 619 mg per 100 g. The restaurant sub record is saltier at 644 mg per 100 g, and the wrap tops the set at 792 mg. Cured deli turkey, not the bread, is where almost all of it comes from.
White or wheat bread for a turkey sandwich?
187 calories per 100 g on wheat against 189 on white, so on energy it is a coin flip: 215 versus 217 per regular sandwich. Fiber is not a coin flip. A wheat sandwich gives 3.2 g, 12% of the Daily Value, against about 1.4 g on white, roughly 5%.
Is a turkey avocado sandwich good for weight loss?
215 calories with 15 g of protein makes a regular turkey sandwich a workable lunch anchor if you are watching intake. Leaving the cheese off keeps it at 215 instead of 289. If you are watching sodium instead, the 712 mg per sandwich is the number to plan the rest of your day around.
How many carbs are in a turkey avocado sandwich?
28.2 g of carbohydrate in a regular 115 g sandwich, 10% of the 275 g Daily Value, of which 3.2 g is fiber and 3.6 g is total sugars. Per 100 g that is 24.56 g. A 6-inch at 175 g comes to about 43 g, scaled from the USDA 100 g figure.
Similar foods
- Hass Avocado — 114 cal for 1/2 avocado
- Avocado — 322 cal per avocado
- Date — 66 cal per date, pitted
- Banana — 105 cal per medium banana
- Grapes — 104 cal per cup
- Bartlett Pear — 112 cal per medium pear
Count it without the math
Point the camera at the plate and BodyPal counts the sandwich for you, avocado and all.
