🧪 Nutrition Facts
- Calories 420.2
- Total Fat 17.0 g
- Saturated Fat 7.0 g
- Cholesterol 55.9 mg
- Sodium 1449.0 mg
- Potassium 0.0 mg
- Total Carbohydrate 42.0 g
- Dietary Fiber 2.9 g
- Sugars 8.0 g
- Protein 25.0 g
- Vitamin A 1500.8 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 250.5 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 420.2 calories per serving (1 Serving (207.0g)), Ham & Smoked Gouda Sandwich is a high-calorie food — portion size matters if you're monitoring your daily intake. Carbohydrates are the primary energy source at 42.0g per serving (39.9% of calories), with a good 2.9g of dietary fiber. One thing to note: a single serving contains 1449.0mg 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
Smoked Gouda Cheese Pretzel Roll (enriched Wheat Flour (wheat Flour, Malted Barley Flour, Niacin, Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Water, Sugar, Yeast, Smoked Gouda Cheese (milk, Cheese Cultures, Salt, Enzymes, Annatto Color, Natural Flavors, Cellulose (anti-Caking Agent)), Palm Oil, Hickory Smoked Gouda Flavor (maltodextrin, Whey Solids (milk), Natural Flavor, Salt, Smoke Flavor), Wheat Gluten, Dough Conditioner (wheat Flour, Diacetyl Tartaric Acid Esters of Mono-Diglycerides (datem), Contains 2% or Less of: Soybean Oil, Enzymes (wheat), Ascorbic Acid (vitamin C), L-Cysteine Hydrochloride), Dough Extender (wheat Flour, Monoglycerides, Guar Gum, Corn Syrup Solids, Contains 2% or Less of: Silicon Dioxide (flow Aid), Soybean Oil, Enzymes, Calcium Sulfate, Salt), Salt, Calcium Propionate, Dry Malt, Dough Conditioner (yellow Corn Flour, Colors (turmeric, Paprika), Contains 2% or Less of: Natural Flavor), Soy Lecithin (processing Aid), Lye Solution (surface Finishing Agent)), Cooked Ham with Natural Juices (cured with Water, Salt, Dextrose, Sodium Lactate, Sodium Phosphate, Sodium Diacetate, Sodium Ascorbate, Sodium Nitrite), Smoked Gouda Cheese (pasteurized Milk, Cheese Culture, Salt, Enzymes, Annatto (vegetable Color), Natural Smoke Flavor), Dijonnaise (reduced Fat Mayonnaise (soybean Oil, Water, Eggs, Food Starch-Modified*, Distilled Vinegar, Salt, Sugar, Contains Less than 2% of Natural Flavor (includes Mustard Seed), Potassium Sorbate* (a Preservative), Spice, Phosphoric Acid*, Dehydrated Garlic*, Dehydrated Onion*, Calcium Disodium Edta Added to Protect Flavor *ingredients Not Normally Found in Mayonnaise), Dijon Mustard (distilled Vinegar, Water, No. 1 Grade Mustard Seed, Salt, Chardonnay Wine, Citric Acid, Tartaric Acid, Spices and Turmeric), Lettuce
🔬 Ingredient Analysis
Artificial Preservatives: Potassium Sorbate, Sodium Nitrite, Calcium Propionate, Sodium Diacetate
Emulsifiers / Stabilisers: Monoglycerides, Diglycerides, Datem, Lecithin, Soy Lecithin, Guar Gum
Fortification / Enrichment Agents: Niacin, Thiamine Mononitrate, Riboflavin, Folic Acid, Ascorbic Acid, Sodium Ascorbate
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 & Smoked Gouda 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 & Smoked Gouda Sandwich contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 420.2 kcal | 21% |
| Total Fat | 17.0 g | 22% |
| Saturated Fat | 7.0 g | 35% |
| Cholesterol | 55.9 mg | 19% |
| Sodium | 1449.0 mg | 63% ⚠️ |
| Total Carbohydrate | 42.0 g | 15% |
| Dietary Fiber | 2.9 g | 10% |
| Total Sugars | 8.0 g | 16% |
| Protein | 25.0 g | 50% ✅ |
| Vitamin A | 1500.8 IU | 30% ✅ |
| Vitamin C | 6.0 mg | 7% |
| Calcium | 250.5 mg | 19% |
| 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 & Smoked Gouda Sandwich accounts for 21% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 39.9% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 420.2 calories in Ham & Smoked Gouda Sandwich? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 31.8 min |
| Walking: 17 minutes per mile | 72.5 min |
| Cycling (Low Intensity) | 45.9 min |
| HIIT | 38.9 min |
| CrossFit | 31.8 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Ham & Smoked Gouda Sandwich
Is Ham & Smoked Gouda Sandwich good for weight loss?
This sandwich is moderately calorie-dense at 420 calories per serving, which can fit into a weight loss plan depending on your daily target. The 25g of protein and 2.9g of fiber help with satiety, but the 1449mg of sodium is quite high—nearly 63% of the daily limit—which can promote water retention and make weight loss progress harder to track.
Is Ham & Smoked Gouda Sandwich good for muscle building?
The 25g of protein makes this a solid choice for muscle recovery and building. Combined with moderate carbs (42g) to replenish energy stores, it provides the nutrients your muscles need after training.
Is Ham & Smoked Gouda Sandwich good post-workout fuel?
This works well as post-workout fuel thanks to its balanced protein and carbohydrate content, which supports muscle recovery and glycogen replenishment. The 25g of protein and 42g of carbs hit the right macronutrient window for a post-exercise meal.
How might Ham & Smoked Gouda Sandwich affect blood sugar?
With 42g of carbs and only 2.9g of fiber, this sandwich will cause a moderate blood sugar spike. The 8g of sugar and refined flour in the pretzel roll contribute to a relatively high glycemic load, so it's best paired with vegetables or eaten alongside other fiber-rich foods if you're managing blood sugar.
What should I watch out for with Ham & Smoked Gouda Sandwich?
The sodium content is the biggest concern at 1449mg per sandwich—that's well over half the recommended daily amount in a single meal. The sandwich also contains several processed ingredients and additives, and the 17g of fat (7g saturated) should be considered if you're watching your overall fat 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.
