🧪 Nutrition Facts
- Calories 640.7
- Total Fat 20.0 g
- Saturated Fat 9.0 g
- Cholesterol 95.4 mg
- Sodium 2360.2 mg
- Potassium 932.7 mg
- Total Carbohydrate 75.0 g
- Dietary Fiber 2.1 g
- Sugars 14.0 g
- Protein 42.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 286.1 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 5.0 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
At 640.7 calories per serving (1 Serving (298.0g)), Honey Ham & Swiss Sub on White Bun is a high-calorie food — portion size matters if you're monitoring your daily intake. Carbohydrates are the primary energy source at 75.0g per serving (46.3% of calories), with a good 2.1g of dietary fiber. One thing to note: a single serving contains 2360.2mg of sodium (103% of the daily recommended limit), which is significant if you're watching your salt intake.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Honey Ham-Water Added (ham, Water, Honey, Contains 2% or Less of Dextrose, Salt, Potassium Lactate, Sodium Lactate, Sodium Phosphates, Sodium Diacetate, Sodium Erythorbate, Sodium Nitrate), Enriched Wheat Flour (wheat Flour, Malted Barley Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid) Water, Bolillo Base (enriched Wheat Flour (flour, Malted Barley Flour, Niacin, Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Palm Oil, Sugar, Salt, Dough Conditioners (ascorbic Acid, Enzymes)), Swiss Cheese (pasteurized Part-Skim Milk, Cheese Culture, Salt, Enzymes), Enriched Wheat Flour (wheat Flour, Malted Barley Flour, Niacin, Reduced Iron, Thiamin Mononitate, Riboflavin, Folic Acid), Yeast, Vegetable Shortening (canola Oil, Hydrogenated Cottonseed Oil, Citric Acid), Dough Enzyme (enriched Wheat Flour (wheat Flour, Niacin, Reduced Iron, Thiamin Mononitrate, Riboflavin, Folic Acid), Monoglycerides, Guar Gum, Corn Syrup Soilds and 2% or Less of Each of the Following: Silicon Dioxide (flow Aid), Soybean Oil, Enzymes (contains Wheat), Calcium Sulfate, Salt), Wheat Gluten, Salt.
🔬 Ingredient Analysis
Artificial Preservatives: Sodium Nitrate, Sodium Diacetate
Emulsifiers / Stabilisers: Monoglycerides, Guar Gum
Fortification / Enrichment Agents: Reduced Iron, Niacin, Thiamine Mononitrate, Riboflavin, Folic Acid, Ascorbic Acid
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice. Fortification agents are synthetic vitamins or minerals added to restore nutrients lost during processing or to boost nutritional content. They are added for public health reasons and are widely considered safe.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Honey Ham & Swiss Sub on White Bun — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Honey Ham & Swiss Sub on White Bun contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 640.7 kcal | 32% |
| Total Fat | 20.0 g | 26% |
| Saturated Fat | 9.0 g | 45% |
| Cholesterol | 95.4 mg | 32% |
| Sodium | 2360.2 mg | 103% ⚠️ |
| Total Carbohydrate | 75.0 g | 27% |
| Dietary Fiber | 2.1 g | 7% |
| Total Sugars | 14.0 g | 28% |
| Protein | 42.0 g | 84% ✅ |
| Calcium | 286.1 mg | 22% ✅ |
| Iron | 5.0 mg | 28% ✅ |
| Potassium | 932.7 mg | 20% ✅ |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Honey Ham & Swiss Sub on White Bun accounts for 32% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 46.3% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 640.7 calories in Honey Ham & Swiss Sub on White Bun? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 48.4 min |
| Walking: 17 minutes per mile | 110.6 min |
| Cycling (Low Intensity) | 70.1 min |
| HIIT | 59.4 min |
| Boxing | 66.0 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Honey Ham & Swiss Sub on White Bun
Is Honey Ham & Swiss Sub on White Bun good for weight loss?
At 641 calories with 75g of carbs and moderate fiber (2.1g), this sub is on the heavier side for weight loss goals. The high sodium content (2,360mg) may also promote water retention, which can mask progress.
Is Honey Ham & Swiss Sub on White Bun good for muscle building?
With 42g of protein per serving, this sub provides a solid protein boost from the ham and Swiss cheese, making it a reasonable choice for muscle repair and recovery. The carbs also help replenish glycogen stores after training.
Is Honey Ham & Swiss Sub on White Bun good post-workout fuel?
This works well as post-workout fuel thanks to the 42g protein and 75g carbs, which can help repair muscles and restore energy. The balance of macronutrients supports recovery, though you might pair it with more fiber-rich sides to improve the overall nutrient profile.
How might Honey Ham & Swiss Sub on White Bun affect blood sugar?
The white bun and low fiber content (2.1g) mean your blood sugar will spike relatively quickly after eating this sub. With 14g of added sugar plus refined carbs, it's best paired with vegetables or eaten as part of a balanced meal to slow absorption.
What should I watch out for with Honey Ham & Swiss Sub on White Bun?
The sodium level is very high at over 2,360mg—nearly your entire daily recommendation in a single sandwich. The refined white bread contributes to rapid carb absorption with minimal fiber, and the processed ham contains several preservatives including sodium nitrate.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
