Turkey Tom Nutrition: How to Enjoy a Tasty, Nutritious Sandwich

Oleh Mario Boehm June 09, 2023 Post a Comment

When looking for a delicious sandwich that won't break the bank, Jimmy John's is often a go-to choice. One of their most popular menu items is the Turkey Tom. But how does this tasty sandwich stack up nutritionally? In this article, we'll take a closer look at Turkey Tom nutrition and provide some tips on how to make this sandwich a healthy part of your diet.

The Basics of Turkey Tom Nutrition

The Turkey Tom sandwich features turkey breast, lettuce, tomato, and mayo served on freshly baked bread. According to Jimmy John's, a standard Turkey Tom sandwich contains 460 calories, 18 grams of fat, 52 grams of carbohydrates, and 28 grams of protein.

While the calorie count may seem high, it's important to note that this sandwich provides a good amount of protein, which can help keep you feeling full and satisfied throughout the day. Additionally, the turkey breast in the sandwich is a lean source of protein, making it a healthier option than many other sandwich meats.

Turkey Tom Nutrition by Ingredient

Let's take a closer look at the nutritional benefits of each ingredient in the Turkey Tom sandwich:

Turkey Breast

Turkey breast is a great source of lean protein, with 1 ounce containing roughly 7 grams of protein. It's also low in fat and calories, making it a healthier alternative to other sandwich meats like salami or pepperoni.

Lettuce

Lettuce is a low-calorie vegetable that adds crunch and texture to the sandwich. It's also a good source of vitamins A and C, as well as antioxidants.

Tomato

Tomatoes are another nutrient-dense ingredient in the Turkey Tom sandwich. They're rich in vitamins A and C, potassium, and lycopene, an antioxidant that has been linked to a reduced risk of cancer and heart disease.

Mayo

Mayonnaise is a high-fat condiment that can add a lot of calories to the sandwich. However, some types of mayo are made with healthy fats like olive oil, and in moderation, it can be a tasty addition to the sandwich.

Bread

The bread used in the Turkey Tom sandwich is freshly baked and contains no preservatives. However, it's important to note that bread is a significant source of carbohydrates, which can cause blood sugar spikes if consumed in excess.

How to Make Your Turkey Tom Sandwich Healthier

While the Turkey Tom sandwich is already a relatively healthy option for a fast food meal, there are a few ways to make it even healthier:

Skip the mayo or ask for a lighter spread
Swap out the bread for a lower-carb option like a lettuce wrap
Add extra veggies like cucumber or bell pepper for added nutrients and fiber
Choose the "unwich" version of the sandwich, which replaces the bread with lettuce

Frequently Asked Questions

1. Is the Turkey Tom sandwich gluten-free?

No, the standard bread used in the Turkey Tom sandwich is not gluten-free. However, Jimmy John's does offer an "unwich" version of the sandwich, which replaces the bread with lettuce and is therefore gluten-free.

2. How many calories are in a Turkey Tom sandwich without mayo?

A Turkey Tom sandwich without mayo contains roughly 350 calories.

3. Can I order a Turkey Tom sandwich without certain ingredients?

Yes, you can customize your sandwich to exclude certain ingredients. Just let the cashier know when placing your order.

4. How much sodium is in a Turkey Tom sandwich?

A standard Turkey Tom sandwich contains roughly 1,400 milligrams of sodium.

5. Is the Turkey Tom sandwich keto-friendly?

The standard bread used in the Turkey Tom sandwich is not keto-friendly. However, you can order an "unwich" version of the sandwich, which replaces the bread with lettuce and is a good option for those following a keto diet.

6. Is the mayo used in the Turkey Tom sandwich made with healthy fats?

Jimmy John's uses soybean oil to make their mayo, which is not considered a healthy fat.

7. How much protein is in a Turkey Tom sandwich?

A standard Turkey Tom sandwich contains roughly 28 grams of protein.

8. Can I add avocado to my Turkey Tom sandwich?

Yes, you can customize your sandwich to include avocado for an added boost of healthy fats and fiber.

9. Is the Turkey Tom sandwich spicy?

No, the Turkey Tom sandwich is not spicy.

10. Can I order a Turkey Tom sandwich as a salad instead?

Yes, Jimmy John's offers a Turkey Tom salad that features all of the same ingredients as the sandwich.

Overall, the Turkey Tom sandwich at Jimmy John's can be a healthy and satisfying meal choice if you make some simple tweaks like skipping the mayo or opting for an "unwich." With its lean protein, nutrient-dense veggies, and freshly baked bread, this sandwich is a tasty way to fuel your body on-the-go.