🧪 Nutrition Facts
- Calories 588.7
- Total Fat 27.0 g
- Saturated Fat 8.0 g
- Cholesterol 71.3 mg
- Sodium 1359.6 mg
- Potassium 0.0 mg
- Total Carbohydrate 58.0 g
- Dietary Fiber 4.0 g
- Sugars 9.0 g
- Protein 32.0 g
- Vitamin A 1750.3 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 3.7 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 401.3 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 3.6 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 588.7 calories per serving (1 Serving (264.0g)), Ham & Swiss is a high-calorie food — portion size matters if you're monitoring your daily intake. The majority of its calories come from fat (27.0g, 40.3% of calories), including 8.0g of saturated fat. One thing to note: a single serving contains 1359.6mg of sodium (59% 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
Pretzel Bun (enriched Wheat Flour [wheat Flour, Malted Barley Flour, Niacin, Iron, Thiamine Mononitrate, Riboflavin, Folic Acid], Water, Sugar, Canola Oil, Salt, Whey Powder, Wheat Starch, Yeast, Soy Lecithin, Wheat Gluten), Ham with Natural Juices (ham Cured with Water, Contains 2% or Less of Sugar, Salt, Potassium Lactate, Sodium Diacetate, Sodium Erythorbate, Sodium Nitrite, Sodium Phosphate), Dijonnaise Spread Pouch (vegetable Oil [soybean And/or Canola Oil], Dijon Mustard [water, Vinegar, Mustard Seeds, Salt, Spices], Water, Whole Egg, Egg Yolk, Distilled Vinegar, Salt, Sugar, Spices, Natural Flavors, Calcium Disodium Edta to Protect Flavor), Swiss Cheese (part-Skim Milk, Cheese Cultures, Salt, Enzymes), Green Leaf Lettuce.
🔬 Ingredient Analysis
Artificial Preservatives: Sodium Nitrite, Sodium Diacetate
Emulsifiers / Stabilisers: Lecithin, Soy Lecithin
Fortification / Enrichment Agents: 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 & Swiss — 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 contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 588.7 kcal | 29.4% |
| Total Fat | 27.0 g | 35% |
| Saturated Fat | 8.0 g | 40% |
| Cholesterol | 71.3 mg | 24% |
| Sodium | 1359.6 mg | 59% ⚠️ |
| Total Carbohydrate | 58.0 g | 21% |
| Dietary Fiber | 4.0 g | 14% |
| Total Sugars | 9.0 g | 18% |
| Protein | 32.0 g | 64% ✅ |
| Vitamin A | 1750.3 IU | 35% ✅ |
| Vitamin C | 3.7 mg | 4% |
| Calcium | 401.3 mg | 31% ✅ |
| Iron | 3.6 mg | 20% ✅ |
* 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 accounts for 29.4% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 40.3% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 588.7 calories in Ham & Swiss? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 44.5 min |
| Walking: 17 minutes per mile | 101.6 min |
| Cycling (Low Intensity) | 64.4 min |
| HIIT | 54.5 min |
| Lifting Weights | 90.9 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Ham & Swiss
Is Ham & Swiss good for weight loss?
At nearly 600 calories per serving with moderate protein (32g), this sandwich is fairly calorie-dense for weight loss efforts. The 58g of carbs and 27g of fat mean it's not your leanest option, though the fiber and protein do provide some satiety.
Is Ham & Swiss good for muscle building?
The 32g of protein makes this a decent choice for muscle recovery, and the carbs can help replenish glycogen after exercise. However, you'd want to pair it with additional protein or choose a larger portion if building muscle is your primary goal.
Is Ham & Swiss good post-workout fuel?
With a good protein-to-carb ratio (32g protein and 58g carbs), this sandwich provides solid post-workout nutrition for muscle recovery and glycogen replenishment. Just be mindful of the high sodium if you're sensitive to salt intake.
Is Ham & Swiss heart-healthy?
The high sodium (1,360mg) is a concern for heart health, and the 27g total fat—though only 8g is saturated—adds extra calories your heart may not appreciate. The processed ham and cured ingredients also contain sodium nitrite and other preservatives, making this a less heart-friendly choice overall.
What should I watch out for with Ham & Swiss?
The sodium content is quite high at 1,360mg—nearly 60% of the daily limit in one sandwich. The pretzel bun and dijonnaise spread also add extra sugar and processed ingredients, so this isn't an everyday option if you're watching your sodium or sugar intake.
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.
