🧪 Nutrition Facts
- Calories 200.2
- Total Fat 8.0 g
- Saturated Fat 4.0 g
- Cholesterol 40.0 mg
- Sodium 830.1 mg
- Potassium 0.0 mg
- Total Carbohydrate 15.0 g
- Dietary Fiber 1.0 g
- Sugars 3.0 g
- Protein 17.0 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 150.2 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 0.7 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
With 200.2 calories per serving (1 Serving (77.0g)), Ham & Swiss Cheese in a Soft White Wrap is a moderately calorie-dense food worth tracking if you're managing your intake. The majority of its calories come from fat (8.0g, 36% of calories), including 4.0g of saturated fat. One thing to note: a single serving contains 830.1mg of sodium (36% 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
Ham (cured with Honey, Salt, Sugar, Water, Dextrose, Lactic Acid Starter Culture, Sodium Ascorbate, Sodium Nitrite), Flatbread (enriched Flour [wheat Flour, Malted Barley Flour, Niacin, Iron, Thiamine Mononitrate, Riboflavin, Folic Acid], Water, Vital Wheat Gluten, Liquid Brown Sugar, Oat Fiber, Soy Flour, Contains 2% or Less of Soybean Oil, Prune Juice Concentrate, Sodium Acid Pyrophosphate, Baking Soda, Yeast, Wheat Protein Isolate, Potassium Sorbate & Sodium Propionate [preservatives], Cellulose Gum, Fumaric Acid, Salt, Guar Gum, Calcium Sulfate, Carrageenan, Xanthan Gum, Maltodextrin, Annatto Color, Enzymes), Pasteurized Process Swiss Cheese Product (swiss Cheese [pasteurized Milk, Cheese Culture, Salt, Enzymes], Water, Sodium Phosphate, Cream, Contains 2% or Less of: Salt, Flavor, Propionic Acid, Sorbic Acid [preservative]).
🔬 Ingredient Analysis
Artificial Preservatives: Potassium Sorbate, Sorbic Acid, Sodium Nitrite, Sodium Propionate, Propionic Acid
Emulsifiers / Stabilisers: Carrageenan, Cellulose Gum, Xanthan Gum, Guar Gum, Sodium Acid Pyrophosphate, Pyrophosphate
Fortification / Enrichment Agents: Niacin, Thiamine Mononitrate, Riboflavin, Folic Acid, Sodium Ascorbate
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 Ham & Swiss Cheese in a Soft White Wrap — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Ham & Swiss Cheese in a Soft White Wrap contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 200.2 kcal | 10% |
| Total Fat | 8.0 g | 10% |
| Saturated Fat | 4.0 g | 20% |
| Cholesterol | 40.0 mg | 13% |
| Sodium | 830.1 mg | 36% ⚠️ |
| Total Carbohydrate | 15.0 g | 5% |
| Dietary Fiber | 1.0 g | 4% |
| Total Sugars | 3.0 g | 6% |
| Protein | 17.0 g | 34% ✅ |
| Calcium | 150.2 mg | 12% |
| Iron | 0.7 mg | 4% |
* 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
Ham & Swiss Cheese in a Soft White Wrap accounts for 10% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 36% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 200.2 calories in Ham & Swiss Cheese in a Soft White Wrap? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 15.1 min |
| Walking: 17 minutes per mile | 34.5 min |
| Cycling (Low Intensity) | 21.9 min |
| HIIT | 18.5 min |
| Bench Press | 39.0 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Ham & Swiss Cheese in a Soft White Wrap
Is Ham & Swiss Cheese in a Soft White Wrap good for weight loss?
This wrap can work for weight loss given its moderate calorie count of 200 calories per serving, but the high sodium content at 830mg may cause water retention and bloating. The 17g of protein and 1g of fiber provide decent satiety, though you might want to pair it with vegetables or fruit to feel fuller longer.
Is Ham & Swiss Cheese in a Soft White Wrap good for muscle building?
The 17g of protein makes this a reasonable choice for muscle building, though you'd likely want additional protein sources throughout the day to meet typical muscle-building targets. The wrap provides decent amino acids from both the ham and cheese, supporting muscle repair and growth.
Is Ham & Swiss Cheese in a Soft White Wrap heart-healthy?
The saturated fat content at 4g is moderate, and the cholesterol is relatively low at 40mg, which are reasonable for heart health. However, the very high sodium makes this less ideal for those managing blood pressure or watching their heart health closely.
How does Ham & Swiss Cheese in a Soft White Wrap fit a low-sodium diet?
This wrap doesn't fit a low-sodium diet well, as 830mg represents a significant portion of a typical 1,500mg daily sodium limit for those on restrictive sodium plans. You'd need to balance this with very low-sodium foods for the rest of your meals.
What should I watch out for with Ham & Swiss Cheese in a Soft White Wrap?
The sodium level is quite high at 830mg per serving—that's over a third of the daily limit—primarily from the cured ham and processed cheese product. The wrap also contains several additives and preservatives, and the cheese is a processed product rather than real cheese, which some people prefer to avoid.
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.
