🧪 Nutrition Facts
- Calories 280.2
- Total Fat 9.0 g
- Saturated Fat 2.5 g
- Cholesterol 35.0 mg
- Sodium 849.8 mg
- Potassium 0.0 mg
- Total Carbohydrate 36.0 g
- Dietary Fiber 1.0 g
- Sugars 4.0 g
- Protein 15.0 g
- Vitamin A 200.0 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 59.9 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 0.4 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 280.2 calories per serving (1 Serving (113.0g)), Ham & Cheese Sandwich on a Pretzel Bun is a moderately calorie-dense food worth tracking if you're managing your intake. Carbohydrates are the primary energy source at 36.0g per serving (50.5% of calories). One thing to note: a single serving contains 849.8mg of sodium (37% 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: Enriched Flour (wheat Flour, Malted Barley Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Water, Canola Oil, Sugar, Contains Less than 2% of Each of the Following: Yeast, Malted Barley, Salt, Wheat Flour, Dextrose, Sodium Hydroxide, Maltodextrin, Cultured Dextrose, Wheat Starch, Malted Barley Flour, Ascorbic Acid Added as a Dough Conditioner, Soybean Oil, Enzymes, Calcium Sulfate, Microcrystalline Cellulose. Ham Cured with: Water, Salt, Sugar, Sodium Phosphate, Sodium Erythorbate, Sodium Nitrite Pasteurized Process American Cheese - Milk, Water, Dairy Product Solids, Sodium Citrate, Modified Food Starch, Contains 2% or Less of Cheese Culture, Citric Acid, Apo Carotenal and Beta Carotene (color), Cream, Enzymes, Milkfat, Salt, Sorbic Acid (preservative), Soy Lecithin.
🔬 Ingredient Analysis
Artificial Preservatives: Sorbic Acid, Sodium Nitrite
Emulsifiers / Stabilisers: Microcrystalline Cellulose, Lecithin, Soy Lecithin, Modified Food Starch
Fortification / Enrichment Agents: Reduced Iron, Niacin, Thiamine Mononitrate, Riboflavin, Folic Acid, Ascorbic Acid, Beta Carotene
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 & Cheese Sandwich on a Pretzel Bun — 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 & Cheese Sandwich on a Pretzel Bun contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 280.2 kcal | 14% |
| Total Fat | 9.0 g | 12% |
| Saturated Fat | 2.5 g | 12% |
| Cholesterol | 35.0 mg | 12% |
| Sodium | 849.8 mg | 37% ⚠️ |
| Total Carbohydrate | 36.0 g | 13% |
| Dietary Fiber | 1.0 g | 4% |
| Total Sugars | 4.0 g | 8% |
| Protein | 15.0 g | 30% |
| Vitamin A | 200.0 IU | 4% |
| Calcium | 59.9 mg | 5% |
| Iron | 0.4 mg | 2% |
* 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 & Cheese Sandwich on a Pretzel Bun accounts for 14% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 50.5% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 280.2 calories in Ham & Cheese Sandwich on a Pretzel Bun? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 21.2 min |
| Walking: 17 minutes per mile | 48.4 min |
| Cycling (Low Intensity) | 30.6 min |
| HIIT | 26.0 min |
| Swimming (Moderate Intensity) | 25.2 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Ham & Cheese Sandwich on a Pretzel Bun
Is Ham & Cheese Sandwich on a Pretzel Bun good for weight loss?
At 280 calories with 15g of protein, this sandwich can fit into a weight loss plan if portion-controlled, though the sodium content at 850mg is quite high. The modest fiber (1g) means it won't keep you satisfied as long as whole grain options might, so you may feel hungry sooner after eating it.
Is Ham & Cheese Sandwich on a Pretzel Bun good for muscle building?
The 15g of protein per sandwich provides a decent amount for muscle repair and recovery, though it's on the modest side compared to higher-protein options. Combined with the carbohydrates, it can work as part of a muscle-building diet, but you'd likely want to pair it with additional protein sources for optimal results.
Is Ham & Cheese Sandwich on a Pretzel Bun good post-workout fuel?
The 36g of carbs and 15g of protein make this a reasonable post-workout option for replenishing glycogen and supporting muscle recovery. For optimal results, you might pair it with additional protein or a piece of fruit to round out your recovery nutrition.
Is Ham & Cheese Sandwich on a Pretzel Bun good fuel for endurance activities?
The carbohydrates here can provide fuel for endurance activities, though the 280-calorie count is relatively modest for longer efforts. You'd likely need additional fuel during extended running or cycling sessions to maintain energy levels.
What should I watch out for with Ham & Cheese Sandwich on a Pretzel Bun?
The sodium level is notably high at 850mg—nearly 37% of the daily recommended limit in one sandwich. If you eat this regularly, you may want to balance it with lower-sodium meals throughout the day, especially if you're monitoring blood pressure.
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.
