🧪 Nutrition Facts
- Calories 380.6
- Total Fat 11.0 g
- Saturated Fat 5.0 g
- Cholesterol 60.2 mg
- Sodium 1440.5 mg
- Potassium 0.0 mg
- Total Carbohydrate 39.0 g
- Dietary Fiber 1.9 g
- Sugars 5.0 g
- Protein 27.0 g
- Vitamin A 1500.7 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 6.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 301.0 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 380.6 calories per serving (1 Serving (215.0g)), Ham Sandwich is a high-calorie food — portion size matters if you're monitoring your daily intake. Carbohydrates are the primary energy source at 39.0g per serving (43% of calories). One thing to note: a single serving contains 1440.5mg of sodium (63% 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 Water Added (fresh Ham, Water, Salt, Sugar, Dextrose, Sodium Phosphate, Monosodium Glutamate, Sodium Erythorbate, Sodium Nitrite), Italian Sub Roll (bleached Enriched Flour [wheat Flour, Vitamin a Palmitate, Calcium, Niacin, Iron, Thiamin Mononitrate, Riboflavin, Folic Acid], Water, Salt, Dextrose [sugar], Margarine [palm Oil, Liquid Soybean Oil, Water, Salt], Yeast, Dough Conditioner [whey, Corn Flour, Monocalcium Phosphate, L-Cysteine Hydrochloride, Potassium Bromate], and 2% or Less of the Following: Guar Gum, Potassium Iodate, Calcium Sulfate, Ammonium Sulfate, Ascorbic Acid, Hydrolyzed Wheat Gluten, Diacetyl Tartaric Acid Esters of Mono and Diglycerides [datem], Azodicarbonamide [ada]), Swiss Cheese (part Skim Milk, Cheese Cultures, Salt, Enzymes), Tomato Green Leaf Lettuce.
🔬 Ingredient Analysis
Artificial Preservatives: Sodium Nitrite
Emulsifiers / Stabilisers: Mono And Diglycerides, Diglycerides, Datem, Diacetyl Tartaric Acid Esters Of Mono And Diglycerides, Guar Gum
Flavour Enhancers: Monosodium Glutamate
Fortification / Enrichment Agents: Niacin, Riboflavin, Folic Acid, Vitamin A Palmitate, Potassium Iodate, 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 Ham Sandwich — 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 Sandwich contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 380.6 kcal | 19% |
| Total Fat | 11.0 g | 14% |
| Saturated Fat | 5.0 g | 25% |
| Cholesterol | 60.2 mg | 20% |
| Sodium | 1440.5 mg | 63% ⚠️ |
| Total Carbohydrate | 39.0 g | 14% |
| Dietary Fiber | 1.9 g | 7% |
| Total Sugars | 5.0 g | 10% |
| Protein | 27.0 g | 54% ✅ |
| Vitamin A | 1500.7 IU | 30% ✅ |
| Vitamin C | 6.0 mg | 7% |
| Calcium | 301.0 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 Sandwich 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 43% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 380.6 calories in Ham Sandwich? 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 |
| Tai Chi | 94.1 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Ham Sandwich
Is Ham Sandwich good for weight loss?
At 381 calories per sandwich with decent protein (27g) and moderate carbs (39g), this could fit into a weight loss plan if portion-controlled, though the high sodium content (1441mg) may promote water retention. The fiber is quite low at 1.9g, which means it won't keep you feeling full as long as higher-fiber options.
Is Ham Sandwich good for muscle building?
With 27g of protein and a reasonable calorie-to-protein ratio, this sandwich can support muscle building when paired with strength training. The carbs (39g) provide energy for workouts, though you might want additional protein sources if this is your only meal around training time.
Is Ham Sandwich good post-workout fuel?
This makes a decent post-workout option with its protein and carb combination to support recovery and glycogen replenishment. However, the high sodium and lower fiber mean you might feel thirsty afterward and could benefit from pairing it with vegetables or fruit.
Is Ham Sandwich good fuel for endurance activities?
While the carbs (39g) can provide some energy for endurance activities, this sandwich is quite high in sodium and relatively low in quick carbs compared to sports-specific fuel options. It works better as a substantial meal before or after endurance activity rather than during it.
What should I watch out for with Ham Sandwich?
The sodium content is very high at over 1400mg in a single sandwich—that's roughly 60% of the daily recommended limit. The ingredient list also reveals several additives like MSG, sodium nitrite, and potassium bromate, 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.
