🧪 Nutrition Facts
- Calories 230.5
- Total Fat 9.0 g
- Saturated Fat 3.5 g
- Cholesterol 30.5 mg
- Sodium 670.1 mg
- Potassium 0.0 mg
- Total Carbohydrate 25.0 g
- Dietary Fiber 3.1 g
- Sugars 4.0 g
- Protein 16.0 g
- Vitamin A 499.5 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 200.0 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 1.4 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 230.5 calories per serving (1 Serving (113.0g)), Ham & Swiss Sandwich on Wheat is a moderately calorie-dense food worth tracking if you're managing your intake. Carbohydrates are the primary energy source at 25.0g per serving (40.8% of calories), with a good 3.1g of dietary fiber. One thing to note: a single serving contains 670.1mg of sodium (29% 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
Wheat Bread (water, High Gluten Flour, Whole Wheat Flour, Bran, Vital Wheat Gluten, Rye Flour, Salt, Wheat Flour, Monodyglycerides, Guar Gum, Corn Syrup Solids and 2% or Less of Each of the Following: Silicon Dioxide [flow Aid], Soybean Oil, Enzymes, Calcium Sulfate, Sugar, Sucrose, Invert Sugar, Cane Molasses, Canola Oil, Yeast, Calcium Propionate, Caramel Coloring, Natural and Artificial Butter Flavor), Ham (cured with Water, Dextrose, Salt, Contains 2% or Less of Potassium Lactate, Sodium Lactate, Sodium Phosphates, Sodium Diacetate, Sodium Erythorbate, Sodium Nitrite), Swiss Cheese (pasteurized Milk, Cheese Culture, Salt and Enzymes), Green Leaf Lettuce.
🔬 Ingredient Analysis
Artificial Preservatives: Sodium Nitrite, Calcium Propionate, Sodium Diacetate
Artificial Colours: Caramel Coloring
Emulsifiers / Stabilisers: Guar Gum
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.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Ham & Swiss Sandwich on Wheat — 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 Sandwich on Wheat contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 230.5 kcal | 11.5% |
| Total Fat | 9.0 g | 12% |
| Saturated Fat | 3.5 g | 18% |
| Cholesterol | 30.5 mg | 10% |
| Sodium | 670.1 mg | 29% ⚠️ |
| Total Carbohydrate | 25.0 g | 9% |
| Dietary Fiber | 3.1 g | 11% |
| Total Sugars | 4.0 g | 8% |
| Protein | 16.0 g | 32% ✅ |
| Vitamin A | 499.5 IU | 10% |
| Vitamin C | 2.4 mg | 3% |
| Calcium | 200.0 mg | 15% |
| Iron | 1.4 mg | 8% |
* 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 Sandwich on Wheat accounts for 11.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 40.8% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 230.5 calories in Ham & Swiss Sandwich on Wheat? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 17.4 min |
| Walking: 17 minutes per mile | 39.8 min |
| Cycling (Low Intensity) | 25.2 min |
| HIIT | 21.4 min |
| Golf (Walking with Clubs) | 35.6 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Ham & Swiss Sandwich on Wheat
Is Ham & Swiss Sandwich on Wheat good for weight loss?
This sandwich can fit into a weight loss plan at 230 calories with 16g of protein to help keep you satisfied. The 3.1g of fiber and whole grain bread support fullness, though you'll want to be mindful of portion sizes since the calorie density is moderate.
Is Ham & Swiss Sandwich on Wheat good for muscle building?
With 16g of protein per sandwich, it provides a decent protein boost for muscle recovery, especially when paired with other protein sources throughout the day. The carbs from the wheat bread help replenish energy after workouts.
Is Ham & Swiss Sandwich on Wheat good post-workout fuel?
The protein and carbohydrate combination makes this a reasonable post-workout option for recovery, though you might want additional carbs or protein depending on your workout intensity.
Is Ham & Swiss Sandwich on Wheat heart-healthy?
The saturated fat is relatively low at 3.5g, and cholesterol is minimal at 30.5mg, which are positive signs. However, the high sodium is a concern for heart health, as excess sodium can raise blood pressure over time.
What should I watch out for with Ham & Swiss Sandwich on Wheat?
The sodium content at 670mg is quite high—nearly 30% of the daily limit in one sandwich. If you eat this regularly or have sodium concerns, this is worth noting.
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.
