🧪 Nutrition Facts
- Calories 209.6
- Total Fat 7.0 g
- Saturated Fat 3.0 g
- Cholesterol 25.2 mg
- Sodium 640.3 mg
- Potassium 0.0 mg
- Total Carbohydrate 27.0 g
- Dietary Fiber 5.0 g
- Sugars 3.0 g
- Protein 12.0 g
- Vitamin A 0.0 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 0.0 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 0.0 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 209.6 calories per serving (1 Serving (104.8g)), Ham & Cheddar Deli Sandwich is a moderately calorie-dense food worth tracking if you're managing your intake. Carbohydrates are the primary energy source at 27.0g per serving (49.3% of calories), with a good 5.0g of dietary fiber. One thing to note: a single serving contains 640.3mg of sodium (28% 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
Multi Grain Bread (water, Whole Wheat Flour, Enriched Unbleached Flour (wheat Flour, Malt Barley Flour, Niacin, Ferrous Sulfate, Thiamin Mononitrate, Riboflavin, Folic Acid), Oat Fiber, 8 Grain Mix (hard Red Wheat, White Wheat, Barley, Rye, Oats, Millet, Buckwheat and Flax Seeds, Cane Sugar, Non-Gmo Canola And/or Non-Gmo Soybean Oil, Hard Red Wheat, Oats, Rye Meal, Wheat Gluten, Molasses, Salt, Yeast, Sesame Seeds, Enzyme (plant Based), Vinegar, Cultured Wheat Flour, Raisin Juice Concentrate, Calcium Sulfate & Ascorbic Acid (vitamin C); Ham (pork Cured with Water, Salt, Dextrose, Potassium Lactate, Sodium Phosphate, Sodium Erythorbate, Sodium Diacetate, Sodium Nitrite); Cheddar Cheese (pasteurized Milk, Cheese Culture, Salt, Enzymes, Annatto Color); Tomato; Lettuce; Onion.
🔬 Ingredient Analysis
Artificial Preservatives: Sodium Nitrite, Sodium Diacetate
Fortification / Enrichment Agents: Ferrous Sulfate, Niacin, Riboflavin, Folic Acid, Ascorbic 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 & Cheddar Deli 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 & Cheddar Deli Sandwich contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 209.6 kcal | 10.5% |
| Total Fat | 7.0 g | 9% |
| Saturated Fat | 3.0 g | 15% |
| Cholesterol | 25.2 mg | 8% |
| Sodium | 640.3 mg | 28% ⚠️ |
| Total Carbohydrate | 27.0 g | 10% |
| Dietary Fiber | 5.0 g | 18% ✅ |
| Protein | 12.0 g | 24% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
🔥 Calorie Analysis
Ham & Cheddar Deli Sandwich accounts for 10.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 49.3% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 209.6 calories in Ham & Cheddar Deli Sandwich? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 15.8 min |
| Walking: 17 minutes per mile | 36.2 min |
| Cycling (Low Intensity) | 22.9 min |
| HIIT | 19.4 min |
| Boxing | 21.6 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Ham & Cheddar Deli Sandwich
Is Ham & Cheddar Deli Sandwich good for weight loss?
This sandwich can work for weight loss since it's under 210 calories per serving and contains 5g of fiber to help you feel full. The 12g of protein also supports satiety, though you'd want to be mindful of portion size if you're eating it as part of a larger meal.
Is Ham & Cheddar Deli Sandwich good for muscle building?
With 12g of protein from the ham and cheese, this sandwich provides a decent protein contribution, but it's modest compared to what serious muscle building typically requires. You'd likely want to pair it with additional protein sources or a protein-rich side to maximize muscle support.
Is Ham & Cheddar Deli Sandwich good post-workout fuel?
The carb-to-protein ratio here isn't ideal for post-workout recovery—you'd get 27g of carbs but only 12g of protein, when the opposite would be more beneficial. For a recovery meal, consider pairing this with an additional protein source like Greek yogurt or a protein shake.
Is Ham & Cheddar Deli Sandwich heart-healthy?
While the saturated fat content is relatively low at 3g, the high sodium and processed ham content raise some concerns for heart health. The whole grain bread and fiber are positive factors, but the processed meat component and salt levels make this a less-ideal choice if cardiovascular health is a priority.
What should I watch out for with Ham & Cheddar Deli Sandwich?
The sodium content at 640mg is quite high for a single sandwich, which matters if you're monitoring salt intake for blood pressure or overall health. The processed ham also contains curing agents like sodium nitrite, so this isn't an ideal choice if you're trying to limit processed meats.
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.
