🧪 Nutrition Facts
- Calories 279.8
- Total Fat 7.0 g
- Saturated Fat 3.5 g
- Cholesterol 40.3 mg
- Sodium 1109.8 mg
- Potassium 0.0 mg
- Total Carbohydrate 33.0 g
- Dietary Fiber 2.0 g
- Sugars 4.0 g
- Protein 21.0 g
- Vitamin A 999.6 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 27.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 200.3 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
With 279.8 calories per serving (1 Serving (106.0g)), Ham & Swiss Sub is a moderately calorie-dense food worth tracking if you're managing your intake. Carbohydrates are the primary energy source at 33.0g per serving (47.3% of calories), with a good 2.0g of dietary fiber. One thing to note: a single serving contains 1109.8mg of sodium (48% 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
Smoked Ham: Ham, Water, Contains Less Then 2% of Salt, Sugar, Dextrose, Sodium Erythorbate, Sodium Nitrite, Natural Smoke Flavor, Spice Extracts, Sub Roll: Enriched Wheat Flour (wheat Flour, Malted Barley Flour, Niacin, Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Water, Yeast, Salt, Cornmeal (processing Aid), Sugar, Soybean Oil, Emulsifier (water, Mono and Diglycerides, Propionic Acid, Phosphoric Acid), Dough Improver [(enriched Wheat Flour (wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Diacetyl Tartaric Acid Esters of Mono and Diglycerides (datem), Salt, Calcium Sulfate, Soybean Oil, Potassium Bromate & 2% or Less of Each of the Following: Ascorbic Acid (vitamin C), L-Cysteine Hydrochloride, Enzymes (contains Wheat)], Calcium Propionate (a Mold Inhibitor), Dextrose, Enzymes, Mineral Oil (processing Aid), Calcium Sulfate, Potassium Bromate, L. Cysteine, Swiss Cheese: Pasteurized Milk, Salt, Enzymes, Lettuce: Fresh Lettuce, Tomato: Fresh Tomato
🔬 Ingredient Analysis
Artificial Preservatives: Sodium Nitrite, Calcium Propionate, Propionic Acid
Emulsifiers / Stabilisers: Mono And Diglycerides, Diglycerides, Datem, Diacetyl Tartaric Acid Esters Of Mono And Diglycerides
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 Ham & Swiss Sub — 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 Sub contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 279.8 kcal | 14% |
| Total Fat | 7.0 g | 9% |
| Saturated Fat | 3.5 g | 17% |
| Cholesterol | 40.3 mg | 13% |
| Sodium | 1109.8 mg | 48% ⚠️ |
| Total Carbohydrate | 33.0 g | 12% |
| Dietary Fiber | 2.0 g | 7% |
| Total Sugars | 4.0 g | 8% |
| Protein | 21.0 g | 42% ✅ |
| Vitamin A | 999.6 IU | 20% ✅ |
| Vitamin C | 27.0 mg | 30% ✅ |
| Calcium | 200.3 mg | 15% |
| 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 Sub accounts for 14% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 47.3% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 279.8 calories in Ham & Swiss Sub? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 21.2 min |
| Walking: 17 minutes per mile | 48.3 min |
| Cycling (Low Intensity) | 30.6 min |
| HIIT | 25.9 min |
| Snowboarding | 39.1 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Ham & Swiss Sub
Is Ham & Swiss Sub good for weight loss?
At 280 calories per serving with 21g of protein and only 7g of fat, this sub could work for weight loss if portion-controlled. The protein content helps keep you full, though the 33g of carbs and relatively high sodium (over 1100mg) mean you'd want to pair it with lower-calorie meals throughout the day.
Is Ham & Swiss Sub good for muscle building?
The 21g of protein per serving provides a solid amino acid foundation for muscle repair and growth. Combined with the carbs for energy, this makes a reasonable post-workout option, though you might want additional protein sources for serious muscle-building goals.
Is Ham & Swiss Sub good post-workout fuel?
The 21g protein and 33g carbs make this a decent post-workout option to replenish glycogen and support muscle recovery. The macronutrient balance is reasonable, though fresh whole foods or a protein shake might give you better-quality nutrients.
Is Ham & Swiss Sub good fuel for endurance activities?
With 33g of carbs, this sub provides decent fuel for endurance activities, though the high sodium and processed nature mean it's not ideal for sustained performance. For longer efforts, you'd benefit from carb sources with lower sodium and more micronutrients.
What should I watch out for with Ham & Swiss Sub?
The sodium content is quite high at nearly 1,110mg per sandwich—that's about half the daily recommended limit in a single serving. If you're sensitive to sodium or monitoring blood pressure, this isn't an ideal choice, and the processed ham contains added nitrites worth being aware of.
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.
