Are Turkey Clubs Healthy? A Nutritional Breakdown

The turkey club sandwich is an American classic, beloved for its tasty combination of turkey, bacon, lettuce, tomato, and mayonnaise on bread But is this sandwich actually good for you or just a guilty pleasure? As with any food, the healthiness of a turkey club depends largely on how it is prepared Let’s take a closer look at the nutrition facts of turkey club ingredients to find out if this iconic sandwich can be part of a healthy diet.

Turkey Breast

Turkey breast is the star ingredient that gives the turkey club its name. 3 ounces of sliced turkey breast contain around 120 calories, 25g of protein and 3g of fat. Turkey is an excellent source of lean protein without too much saturated fat. The high protein content helps you feel full and satisfied after eating. Turkey also provides immune-boosting zinc, stress-reducing tryptophan, and bone-strengthening phosphorus.

Overall, turkey breast is one of the healthier sandwich meat options you can choose. Just be sure to get nitrate-free turkey without excessive sodium. Going for low-sodium turkey breast will help keep your turkey club within healthy sodium limits.

Whole Grain Bread

The type of bread used in your turkey club makes a big difference for its nutritional value. White bread provides little nutritional benefit beyond empty calories from refined grains. Whole grain bread is the healthier choice, providing more protein, fiber and important nutrients like B vitamins and iron.

Look for 100% whole grain breads without high fructose corn syrup or other additives, Dave’s Killer Bread Thin Sliced is a good option with lots of fiber and protein in just 60-70 calories per slice Going for thin sliced bread can shave some calories compared to regular sandwich bread

Lettuce

Crisp lettuce adds hydration and crunch to balance the richer ingredients in a turkey club. Lettuce is an almost zero calorie vegetable made up of 96% water. It provides vitamin K for healthy bones and blood clotting. Dark leafy greens like romaine have higher nutritional value than iceberg lettuce in terms of vitamins and antioxidants. But any type of lettuce makes a healthy, low carb addition to sandwiches.

Tomato

Fresh tomato slices add nutrition moisture and refreshing acidity to turkey club sandwiches. One thick slice of tomato has around 5-10 calories and packs vitamin C potassium and vitamin K. Choosing vine-ripened in-season tomatoes will provide the most flavor and nutritional benefits.

Bacon

There’s no denying that crispy, smoky bacon is one of the most delicious parts of a club sandwich. However, it does come with some potential downsides. Just 2-3 slices of bacon contribute about 45-70 calories and 4-7g of fat, most of which are saturated fat. Eating too much saturated fat from bacon raises cholesterol levels and heart disease risk. The American Heart Association recommends limiting saturated fat to 5-6% of total daily calories.

To keep your turkey club healthier, use just 1-2 slices of high quality, uncured bacon. Look for reduced sodium varieties to limit excess salt, which contributes to high blood pressure. Another option is to use turkey bacon, which has about half the calories and fat of regular pork bacon.

Mayonnaise

Mayo adds creaminess and moisture to bring a turkey club sandwich together. But traditional mayonnaise made with egg yolks and oil is high in calories, fat and cholesterol. Just one tablespoon of mayo packs about 90 calories and 10g of fat.

To lighten up your sandwich, use just 1-2 teaspoons of light mayonnaise instead of full-fat. Or try substituting plain Greek yogurt, which provides creaminess with fewer calories and less fat. You can also look for avocado oil-based mayo or vegan alternatives made from foods like silken tofu. These provide the richness of mayo without unhealthy fats.

Healthy Preparation Tips

When assembling your turkey club, there are some simple tweaks to make it more nutritious:

• Use multigrain or sprouted grain bread instead of white.

• Load up with extra veggie toppings like spinach, avocado, onions or peppers.

• Swap full-fat mayo for light mayo, Greek yogurt or hummus.

• Order the sandwich without cheese or limit to just one slice.

• Ask for extra tomato and lettuce instead of cheese or mayo.

• Get mustard, oil & vinegar or other low calorie condiments on the side.

• Opt for a side salad instead of fries or chips.

Nutrition for a Healthy Turkey Club

So when you put all the ingredients together, what are the final nutrition numbers for a healthy turkey club sandwich? Here is an approximate nutritional breakdown for a turkey club made with the better-for-you options outlined above:

• Calories: 350
• Total Fat: 12g
• Saturated Fat: 3g
• Sodium: 600mg
• Carbohydrates: 36g
• Fiber: 4g
• Protein: 28g

As you can see, a turkey club made with prudent choices provides a balance of protein, fiber and important vitamins and minerals. It can be a nutritious lunch option when prepared properly. The whole grains, lettuce, tomato and turkey provide filling fiber, antioxidants, and lean protein.

Just watch out for going overboard on high sodium deli meats, bacon, cheese and condiments like mayonnaise, which can quickly spike up the sodium, saturated fat and calories. As long as you pay attention to the ingredient quality and moderate portions of fatty add-ons, a turkey club sandwich can absolutely be part of an overall balanced diet.

So go ahead and enjoy this American classic! Just customize it to your healthy preferences by picking whole grain bread, lots of veggies and easy on the mayo and bacon. With some mindful tweaks, the iconic turkey club can provide a tasty and nutritious lunch option.