🧪 Nutrition Facts
- Calories 290.6
- Total Fat 9.0 g
- Saturated Fat 5.0 g
- Cholesterol 55.1 mg
- Sodium 1010.2 mg
- Potassium 0.0 mg
- Total Carbohydrate 28.0 g
- Dietary Fiber 1.0 g
- Sugars 6.0 g
- Protein 23.0 g
- Vitamin A 199.7 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 199.7 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 1.8 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 290.6 calories per serving (1 Serving (149.0g)), Ham & Swiss on White is a moderately calorie-dense food worth tracking if you're managing your intake. Carbohydrates are the primary energy source at 28.0g per serving (39.3% of calories). One thing to note: a single serving contains 1010.2mg of sodium (44% 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
Fully Cooked Ham (cured with: Water, Sugar, Salt, Potassium Lactate, Sodium Phosphate, Sodium Diacetate, Sodium Erythorbate, Sodium Nitrite), White Bread (enriched Wheat Flour [flour, Malted Barley Flour, Niacin, Reduced Iron, Thiamin Mononitrate, Riboflavin, Folic Acid], Water, High Fructose Corn Syrup, Contains 2% or Less of Each of the Following: Yeast, Wheat Gluten, Soybean Oil, Salt, Sodium Stearoyl Lactylate, Monoglycerides, Calcium Sulfate, Calcium Peroxide, Soy Lecithin, Enzymes, Calcium Carbonate, Ammonium Sulfate, Calcium Propionate [to Preserve Freshness]), Baby Swiss Cheese (pasteurized Milk, Cheese Cultures, Salt, Microbial Enzymes).
🔬 Ingredient Analysis
Artificial Preservatives: Sodium Nitrite, Calcium Propionate, Sodium Diacetate
Emulsifiers / Stabilisers: Monoglycerides, Lecithin, Soy Lecithin, Sodium Stearoyl Lactylate, Stearoyl Lactylate
Fortification / Enrichment Agents: Reduced Iron, Niacin, Riboflavin, Folic Acid, Calcium Carbonate
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 on White — 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 White contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 290.6 kcal | 14.5% |
| Total Fat | 9.0 g | 12% |
| Saturated Fat | 5.0 g | 25% |
| Cholesterol | 55.1 mg | 18% |
| Sodium | 1010.2 mg | 44% ⚠️ |
| Total Carbohydrate | 28.0 g | 10% |
| Dietary Fiber | 1.0 g | 4% |
| Total Sugars | 6.0 g | 12% |
| Protein | 23.0 g | 46% ✅ |
| Vitamin A | 199.7 IU | 4% |
| Calcium | 199.7 mg | 15% |
| Iron | 1.8 mg | 10% |
* 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 White 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 39.3% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 290.6 calories in Ham & Swiss on White? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 22.0 min |
| Walking: 17 minutes per mile | 50.1 min |
| Cycling (Low Intensity) | 31.8 min |
| HIIT | 26.9 min |
| Walking: 19 minutes per mile | 57.8 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Ham & Swiss on White
Is Ham & Swiss on White good for weight loss?
This sandwich provides a moderate calorie count at under 300 calories, which can fit into many weight loss plans. However, the sodium content is quite high at over 1000mg, which can contribute to water retention and may make weight loss tracking more difficult.
Is Ham & Swiss on White good for muscle building?
With 23g of protein in a single sandwich, this is a solid option for muscle recovery and building. The protein-to-calorie ratio is favorable, though you might pair it with additional vegetables or whole grains for more complete nutrition around workouts.
Is Ham & Swiss on White good post-workout fuel?
The 23g of protein makes this a decent post-workout choice for muscle recovery, and the carbs help replenish glycogen stores. You'd get better results adding a piece of fruit or more vegetables to boost micronutrients and fiber.
Is Ham & Swiss on White heart-healthy?
The high sodium content is a concern for heart health, especially if consumed regularly. While the saturated fat is moderate at 5g and cholesterol is reasonable, the overall sodium load makes this less ideal for those monitoring blood pressure or following heart-healthy guidelines.
What should I watch out for with Ham & Swiss on White?
The sodium level at 1010mg is notably high—that's nearly half the recommended daily intake in one sandwich. The white bread contributes refined carbs and added sugars rather than sustained energy, and the cured ham contains nitrites, which some people prefer to limit.
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.
