🧪 Nutrition Facts
- Calories 289.4
- Total Fat 10.0 g
- Saturated Fat 3.0 g
- Cholesterol 30.2 mg
- Sodium 760.0 mg
- Potassium 0.0 mg
- Total Carbohydrate 38.0 g
- Dietary Fiber 3.0 g
- Sugars 6.0 g
- Protein 16.0 g
- Vitamin A 2000.2 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 2.4 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 39.8 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 289.4 calories per serving (1 Serving (159.0g)), Ham and Swiss Cheese Wedge is a moderately calorie-dense food worth tracking if you're managing your intake. Carbohydrates are the primary energy source at 38.0g per serving (49.7% of calories), with a good 3.0g of dietary fiber. One thing to note: a single serving contains 760.0mg of sodium (33% 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
Bread (unbleached Enriched Flour [wheat Flour, Malted Barley Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid], Water, Whole Wheat Flour, Whole Spelt Flour, Salt, Yeast). Ham (water, Dextrose), Lettuce, Swiss Cheese (pasteurized Part-Skim Milk, Cheese Culture, Salt, Enzymes), Mayonnaise (soybean Oil, Whole Egg and Egg Yolks, Water, Distilled Vinegar), Yellow Mustard.
🔬 Ingredient Analysis
Fortification / Enrichment Agents: Reduced Iron, Niacin, Thiamine Mononitrate, Riboflavin, Folic 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 and Swiss Cheese Wedge — 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 and Swiss Cheese Wedge contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 289.4 kcal | 14.5% |
| Total Fat | 10.0 g | 13% |
| Saturated Fat | 3.0 g | 15% |
| Cholesterol | 30.2 mg | 10% |
| Sodium | 760.0 mg | 33% ⚠️ |
| Total Carbohydrate | 38.0 g | 14% |
| Dietary Fiber | 3.0 g | 11% |
| Total Sugars | 6.0 g | 12% |
| Protein | 16.0 g | 32% ✅ |
| Vitamin A | 2000.2 IU | 40% ✅ |
| Vitamin C | 2.4 mg | 3% |
| Calcium | 39.8 mg | 3% |
| 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 and Swiss Cheese Wedge accounts for 14.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 49.7% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 289.4 calories in Ham and Swiss Cheese Wedge? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 21.9 min |
| Walking: 17 minutes per mile | 49.9 min |
| Cycling (Low Intensity) | 31.6 min |
| HIIT | 26.8 min |
| Running: 11 minutes per mile | 23.8 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Ham and Swiss Cheese Wedge
Is Ham and Swiss Cheese Wedge good for weight loss?
At 289 calories with 16g of protein and 3g of fiber, this sandwich could work as part of a weight loss plan if portion-controlled. The relatively balanced macros and decent protein content help with satiety, though the 760mg of sodium is quite high and the 38g of carbs should be considered within your daily targets.
Is Ham and Swiss Cheese Wedge good for muscle building?
The 16g of protein per serving provides a modest contribution to muscle repair and growth, especially when paired with strength training. Combined with the iron (2.7mg) and other nutrients from the whole grains and cheese, it's a reasonably complete option, though you'd likely want additional protein sources for more substantial gains.
Is Ham and Swiss Cheese Wedge good post-workout fuel?
The 16g of protein and 38g of carbs make this a reasonable post-workout choice for recovery, as you get both muscle repair support and glycogen replenishment. However, the carb-to-protein ratio is higher than ideal for muscle recovery; a snack with more protein relative to carbs would be more optimal.
Is Ham and Swiss Cheese Wedge good fuel for endurance activities?
With 38g of carbs and a reasonable calorie count, this sandwich provides decent fuel for endurance activities. The protein and fiber help sustain energy, though you may want something lighter or more carb-focused if you're looking for quick energy right before intense exercise.
What should I watch out for with Ham and Swiss Cheese Wedge?
The sodium content at 760mg is a significant concern—that's roughly a third of the daily recommended limit in a single sandwich. The mayonnaise adds extra calories and saturated fat, so if you're watching either, consider requesting less or substituting it with mustard.
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.
