🧪 Nutrition Facts
- Calories 230.5
- Total Fat 10.0 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 1.0 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 0.7 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
With 230.5 calories per serving (1 Serving (113.0g)), Ham & Swiss Sandwich 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 (39.4% of calories). 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
White Bread (high Gluten Flour, Water, 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, Sucrose, Invert Sugar, Cane Molasses, Sugar, Canola Oil, Yeast, Calcium Propionate, 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
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 — 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 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 | 10.0 g | 13% |
| Saturated Fat | 3.5 g | 18% |
| Cholesterol | 30.5 mg | 10% |
| Sodium | 670.1 mg | 29% ⚠️ |
| Total Carbohydrate | 25.0 g | 9% |
| Dietary Fiber | 1.0 g | 4% |
| 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 | 0.7 mg | 4% |
* 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 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 39.4% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 230.5 calories in Ham & Swiss Sandwich? 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 |
| Walking: 19 minutes per mile | 45.9 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Ham & Swiss Sandwich
Is Ham & Swiss Sandwich good for weight loss?
At 230 calories per serving, this sandwich is reasonable for weight loss if it fits your daily calorie goals, but the 16g of protein will help keep you satisfied. The main concern is the sodium content at 670mg—nearly a third of the daily limit—which can contribute to water retention and may work against weight loss efforts.
Is Ham & Swiss Sandwich good for muscle building?
With 16g of protein, this sandwich provides a decent amount to support muscle recovery and growth. However, it's not optimal on its own; pairing it with additional protein sources or eating a larger portion would better support muscle-building goals.
Is Ham & Swiss Sandwich good post-workout fuel?
This sandwich works reasonably well post-workout with its 16g of protein and 25g of carbs to replenish glycogen stores. For optimal recovery, you might want to add an extra carb source like fruit or a side of whole grains.
Is Ham & Swiss Sandwich heart-healthy?
The saturated fat content at 3.5g is moderate and the cholesterol at 30.5mg is fairly low, which are positives for heart health. However, the high sodium of 670mg is a concern for cardiovascular health, and using a whole grain bread would improve the overall heart-health profile of this sandwich.
What should I watch out for with Ham & Swiss Sandwich?
The sodium level is quite high at 670mg per sandwich, which is something to monitor if you're watching your salt intake or managing blood pressure. The white bread is also relatively low in fiber (only 1g), so it won't provide lasting fullness compared to whole grain options.
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.
