🧪 Nutrition Facts
- Calories 380.9
- Total Fat 13.0 g
- Saturated Fat 0.0 g
- Cholesterol 69.9 mg
- Sodium 1179.4 mg
- Potassium 0.0 mg
- Total Carbohydrate 33.0 g
- Dietary Fiber 5.0 g
- Sugars 0.0 g
- Protein 30.0 g
- Vitamin A 1249.4 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 6.1 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 299.9 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 2.7 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
At 380.9 calories per serving (1 Serving (184.0g)), Ham & Swiss on Whole Grain Bread is a high-calorie food — portion size matters if you're monitoring your daily intake. Carbohydrates are the primary energy source at 33.0g per serving (35.8% of calories), with a good 5.0g of dietary fiber. One thing to note: a single serving contains 1179.4mg of sodium (51% 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
Black Forest Ham (cured with Water, Salt, Sugar, Dextrose, Sodium Phosphate, Honey, Sodium Erythorbate, Sodium Nitrite, Caramel Color), Bread (crushed Sprouted Wheat, Water, Whole Wheat Flour, Cracked Wheat, Wheat Flour, Honey, Canola Oil, Molasses, Sea Salt, Raisin Juice Concentrate, Cultured Wheat [for Added Freshness], Yeast), Swiss Cheese (pasteurized Milk, Cheese Cultures, Microbial Enzymes, Salt), Lettuce, Mayonnaise (soybean Oil, Distilled Vinegar, Corn Syrup, Water, Egg Yolks, Whole Eggs, Lemon Juice Concentrate, Egg Yolk Solids, Calcium Disodium Edta [to Protect Flavor], Natural Flavors), Mustard (distilled Vinegar, Water, Mustard Seed, Salt, Turmeric, Paprika, Spices, Natural Flavor)
🔬 Ingredient Analysis
Artificial Preservatives: Sodium Nitrite
Artificial Colours: Caramel Color
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.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Ham & Swiss on Whole Grain Bread — 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 on Whole Grain Bread contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 380.9 kcal | 19% |
| Total Fat | 13.0 g | 17% |
| Cholesterol | 69.9 mg | 23% |
| Sodium | 1179.4 mg | 51% ⚠️ |
| Total Carbohydrate | 33.0 g | 12% |
| Dietary Fiber | 5.0 g | 18% |
| Protein | 30.0 g | 60% ✅ |
| Vitamin A | 1249.4 IU | 25% ✅ |
| Vitamin C | 6.1 mg | 7% |
| Calcium | 299.9 mg | 23% ✅ |
| Iron | 2.7 mg | 15% |
* 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 on Whole Grain Bread accounts for 19% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 35.8% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 380.9 calories in Ham & Swiss on Whole Grain Bread? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 28.8 min |
| Walking: 17 minutes per mile | 65.7 min |
| Cycling (Low Intensity) | 41.6 min |
| HIIT | 35.3 min |
| Downhill Skiing | 47.1 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Ham & Swiss on Whole Grain Bread
Is Ham & Swiss on Whole Grain Bread good for weight loss?
At 381 calories with 30g of protein and 5g of fiber, this sandwich can work for weight loss if it fits your calorie goals. The protein and fiber content help with satiety, though the 13g of fat and mayo-based condiments add calories that you'd want to account for.
Is Ham & Swiss on Whole Grain Bread good for muscle building?
With 30g of protein per serving, this sandwich supports muscle recovery and growth well. Combined with the carbs from whole grain bread, it provides a reasonable post-exercise option for protein synthesis.
Is Ham & Swiss on Whole Grain Bread good post-workout fuel?
This works as post-workout fuel thanks to the 30g protein and 33g carbs, which support recovery and glycogen replenishment. The whole grain bread provides sustained energy, though you might pair it with some fruit or vegetables for additional micronutrients.
Is Ham & Swiss on Whole Grain Bread heart-healthy?
The high sodium is a concern for heart health, especially if eaten regularly. While the sandwich contains some beneficial whole grains and isn't extremely high in saturated fat, the cured ham and mayo—along with that sodium level—make it less ideal for cardiovascular health compared to fresher protein options.
What should I watch out for with Ham & Swiss on Whole Grain Bread?
The sodium content at 1,179mg is quite high—that's about half the daily recommended limit in a single sandwich. The mayo contributes extra fat and calories without much nutritional benefit, so you might consider using less or skipping it to reduce overall calories.
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.
