How Many Carbs Are in a Turkey Sandwich? A Lowdown on This Classic Lunch

The turkey sandwich is a ubiquitous lunchtime staple. Whether you’re grabbing a sub at the local deli or making your own sandwich at home, turkey stuffed between two slices of bread makes for a tasty, protein-packed meal. But if you’re watching your carb intake, you may be wondering – just how many carbs are hiding in that tasty turkey sandwich? Read on for a full breakdown of the carb content in different types of turkey sandwiches.

Factors That Impact Carb Count

Turkey sandwiches can range quite a bit in their carb content. Here are some of the factors that influence the carb count:

• Bread type – Sliced wheat bread has around 15g carbs per slice, while wraps, subs or crispy thins may have 20g or more. Going bun-less or using lettuce wraps drops carbs substantially.

• Fillings and toppings – Cheese, mayo, mustard, pickles, tomatoes and lettuce add negligible carbs. But carb-heavy options like cranberry sauce, dressings and condiments can hike the numbers.

• Meat – Using more protein like extra turkey breast or ham can help balance carbs

• Portion size – A 6-inch sub will have about half the carbs of a 12-inch Halving a large sandwich cuts the carbs.

Carb Counts in Popular Turkey Sandwiches

To give you an idea, here are the average carb counts for some favorite turkey sandwich styles:

• Classic deli turkey on wheat bread – 25-30g net carbs

• Subway Oven Roasted Turkey 6-inch sub – 41g net carbs

• Subway Oven Roasted Turkey Footlong – 82g net carbs

• Jimmy John’s Slim Turkey sub – 49g net carbs

• Jersey Mike’s Turkey and Provolone sub – 84g net carbs

• Arby’s Market Fresh Turkey Cranberry Panini – 58g net carbs

• Panera Bread Roasted Turkey Cranberry Flatbread – 51g net carbs

Tips for Ordering and Making Lower Carb Turkey Sandwiches

If you want to keep the carbs in check, here are some handy tips:

• Ask for a lettuce wrap instead of bread

• Opt for a smaller 6-inch sub

• Skip heavy sauces and dressings

• Load up on extra veggies like tomatoes, spinach and pickles

• Add avocado for healthy fat

• Use light wheat bread or low-carb wraps

• Create a Cobb-style salad sandwich on greens

• Try zucchini or butternut squash slices instead of bread

With some creative substitutions and component swaps, you can easily enjoy turkey sandwiches while still meeting your daily carb allowance.

Easy Homemade Low Carb Turkey Sandwich Inspiration

Rather than relying on a restaurant, make your own craveable turkey sandwich at home. You’ll have total control over the ingredients. Here are some tasty ideas:

Turkey Roll-Ups – Wrap turkey breast around pickled asparagus spears or dill pickle spears for an easy finger food.

Turkey Bacon Club – Layer turkey, bacon, lettuce, tomato and avocado between two slices of toasted low-carb bread.

Crunchy Turkey Wrap – Fill a low-carb tortilla with turkey, shredded cabbage, sliced cucumber, bean sprouts, avocado and dressing.

Turkey Power Salad Sandwich – Mix turkey, hard boiled egg, avocado and mayo into tuna salad and serve between crisp romaine leaves.

Turkey Caprese – Stack fresh mozzarella, turkey, tomato and basil leaves for a quick Italian-inspired bite.

With a little creativity, you can enjoy delicious and satisfying turkey sandwiches that align with your low-carb, keto or gluten-free diet. Just opt for sensible portions, choose low-carb bread alternatives and load up on flavorful veggies.

Key Takeaways on Carbs in Turkey Sandwiches:

• Classic style turkey subs and sandwiches can range from 25-85g net carbs based on size and ingredients

• Lettuce wraps, smaller sizes, extra veggies and low-carb bread can reduce carbs

• Making turkey sandwiches at home gives you control over carb content

• Turkey roll-ups, clubs, wraps and salad sandwiches are tasty lower carb options

• Focus on protein, healthy fats and veggies to balance carbs from bread

So go ahead and get your turkey sandwich fix! Just keep your carb numbers in check with smart ingredient choices and portion control. Your taste buds and your healthy eating plan will thank you.