⏱ 40 min totalSmoked Turkey, Blue Cheese, and Red Onion Sandwiches
Per 1 serving · 291 g · 8 ingredients
of a 2,000 cal day
- Protein39g22% of calories
- Carbs29g16% of calories
- Fat50g62% of calories
At a glance
One serving of Smoked Turkey, Blue Cheese, and Red Onion Sandwiches (291 g) has 724 calories, with 39 g of protein, 29 g of carbohydrates and 50 g of fat. Most of its energy comes from fat (62% of calories). It is high in protein (78% DV), Vitamin E (27% DV) and Vitamin K (90% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 72%, 60% and 34% of the daily value.
High in
20%+ of the daily value
- Protein78%
- Vitamin E27%
- Vitamin K90%
- Thiamine24%
- Riboflavin (B2)27%
- Niacin47%
Good source of
10–19% of the daily value
- Dietary fiber17%
- Vitamin A10%
- Folate (B9)17%
- Potassium12%
Watch
20%+ of the daily value
- Sodium72%
- Saturated fat60%
- Cholesterol34%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
3 tbsp Mayonnaise
3 oz Smoked turkey
⅜ tbsp Olive oil
⅞ tbsp Red wine vinegar
½ small raw Red onion
³⁄₁₆ cup, crumbled, not packed Blue cheese
1 ½ cup Arugula
2 slice Whole wheat bread
Directions
- 1
Thinly slice turkey and onions.
- 2
Heat oil in a large nonstick skillet over medium-high heat. Add onions and sauté until soft and lightly browned, breaking up onion rings, about 8 minutes. Remove from heat; stir in vinegar and season to taste with salt and pepper.
- 3
Chop enough arugula to measure 1 cup; place in medium bowl. Mix in mayonnaise. Season with salt and pepper. Spread about 1 1/2 tablespoons arugula mayonnaise over each cut side of bread. Divide turkey slices among 4 bread slices. Top with crumbled blue cheese, dividing equally. Top with red onions, then whole arugula leaves and bread.
Vitamins & minerals
Amounts for 1 serving (291 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 92 μg | 10% |
| Vitamin C | 5 mg | 5% |
| Vitamin D | 0.3 μg | 2% |
| Vitamin E | 4 mg | 27% |
| Vitamin K | 108 μg | 90% |
| Thiamine | 0.3 mg | 24% |
| Riboflavin (B2) | 0.3 mg | 27% |
| Niacin | 7 mg | 47% |
| Vitamin B6 | 1 mg | 43% |
| Folate (B9) | 70 μg | 17% |
| Vitamin B12 | 1 μg | 29% |
| Pantothenic acid | 1 mg | 20% |
| Choline | 108 mg | 20% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 305 mg | 30% |
| Iron | 4 mg | 46% |
| Potassium | 585 mg | 12% |
| Magnesium | 85 mg | 20% |
| Phosphorus | 423 mg | 60% |
| Zinc | 5 mg | 41% |
| Copper | 0.2 mg | 26% |
| Manganese | 1 mg | 57% |
| Selenium | 56 μg | 101% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 2 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.2 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 450 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 14 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 21 g | — |
| Proline | 1 g | — |
| Retinol | 55 μg | — |
| Serine | 0.5 g | — |
| Starch | 16 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 2 g | — |
| Total omega 6 | 17 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.2 μg | — |
Burning 724 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 138minWalking (3.5 mph)
- 87minCycling (moderate)
- 60minRunning (6 mph)
- 102minSwimming laps
Common questions
How many calories are in Smoked Turkey, Blue Cheese, and Red Onion Sandwiches?
One serving of Smoked Turkey, Blue Cheese, and Red Onion Sandwiches (1 serving) has 724 calories, which works out to 249 calories per 100 g. That is about 36% of a 2,000-calorie day.
Are Smoked Turkey, Blue Cheese, and Red Onion Sandwiches high in protein?
It provides a solid 39 g of protein per serving (78% of the 50 g daily value), but protein supplies only 22% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Smoked Turkey, Blue Cheese, and Red Onion Sandwiches keto-friendly?
It is hard to fit into a strict keto diet. One serving has 25 g of net carbs and 16% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Smoked Turkey, Blue Cheese, and Red Onion Sandwiches?
1664 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Smoked Turkey, Blue Cheese, and Red Onion Sandwiches?
3.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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