🧪 Nutrition Facts
- Calories 390.0
- Total Fat 16.0 g
- Saturated Fat 6.0 g
- Cholesterol 49.8 mg
- Sodium 1229.8 mg
- Potassium 129.4 mg
- Total Carbohydrate 45.0 g
- Dietary Fiber 2.0 g
- Sugars 7.0 g
- Protein 21.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 1.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 149.3 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 3.1 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 390.0 calories per serving (1 Serving (199.0g)), Ham & Cheese Large Subs and Sandwiches is a high-calorie food — portion size matters if you're monitoring your daily intake. Carbohydrates are the primary energy source at 45.0g per serving (44.1% of calories). One thing to note: a single serving contains 1229.8mg of sodium (53% 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
Large Roll (wheat Flour (wheat Flour Bleached, Enriched), Water, Salt, Cane Sugar, Yeast, Vegetable Shortening (soy Oil) Dough Conditioner (wheat Flour. Corn Flour, Potassium Bromate, L-Cysteine, Ascorbic Acid, Enzymes), Calcium, Propionate), Cooked Ham (water, Sugar, Salt, Contains Less than 2% of Dextrose, Sodium Phosphate, Potassium Chloride, Sodium Erythorbate, Sodium Nitrite, Sodium Ascorbate), Tomatoes (plum, Sliced), White American Cheese (cultured Milk and Skim Milk, Whey, Salt, Sodium Citrate, Modified Food Starch, Sodium Phosphate, Sorbic Acid (preservative), Lactic Acid, Enzymes, Soy Lecithin (non-Sticking Agent)), Lettuce (shredded), Yellow Onions (sliced), Mayonnaise (soybean Oil, Water, White Distilled Vinegar, Corn Syrup, Egg Yolks, Salt, Calcium Disodium Edta (to Protect Flavor)), Contains 2% or Less of: Olive Oil Blend (soybean And/or Canola Oil, Imported Olive Oil, Artificial Butter Flavor, Annatto (for Color)), Oregano.
🔬 Ingredient Analysis
Artificial Preservatives: Sorbic Acid, Sodium Nitrite
Emulsifiers / Stabilisers: Lecithin, Soy Lecithin, Modified Food Starch
Fortification / Enrichment Agents: 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 & Cheese Large Subs and Sandwiches — 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 Large Subs and Sandwiches contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 390.0 kcal | 19.5% |
| Total Fat | 16.0 g | 21% |
| Saturated Fat | 6.0 g | 30% |
| Cholesterol | 49.8 mg | 17% |
| Sodium | 1229.8 mg | 53% ⚠️ |
| Total Carbohydrate | 45.0 g | 16% |
| Dietary Fiber | 2.0 g | 7% |
| Total Sugars | 7.0 g | 14% |
| Protein | 21.0 g | 42% ✅ |
| Vitamin C | 1.0 mg | 1% |
| Calcium | 149.3 mg | 11% |
| Iron | 3.1 mg | 17% |
| Potassium | 129.4 mg | 3% |
* 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 Large Subs and Sandwiches accounts for 19.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 44.1% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 390.0 calories in Ham & Cheese Large Subs and Sandwiches? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 29.5 min |
| Walking: 17 minutes per mile | 67.3 min |
| Cycling (Low Intensity) | 42.7 min |
| HIIT | 36.1 min |
| Cycling (Moderate Intensity) | 34.7 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Ham & Cheese Large Subs and Sandwiches
Is Ham & Cheese Large Subs and Sandwiches good for weight loss?
This sub is fairly calorie-dense at 390 calories per serving, and the high sodium content (1,230mg, which is over half the daily limit) can encourage water retention. However, the 21g of protein and 2g of fiber do provide some satiety, so it could work in a weight loss plan if portions are controlled and sodium intake is monitored throughout the day.
Is Ham & Cheese Large Subs and Sandwiches good for muscle building?
With 21g of protein and a reasonable calorie count, this sandwich can support muscle building, especially post-workout. The protein comes mainly from the ham and cheese, though you'd ideally pair it with other protein sources throughout the day to meet higher muscle-building requirements.
Is Ham & Cheese Large Subs and Sandwiches good post-workout fuel?
This works reasonably well for post-workout recovery thanks to its 21g protein and 45g carbs, which can help replenish glycogen and support muscle repair. Just be mindful of the sodium if you're sensitive to it, and consider pairing it with water to help balance hydration.
How might Ham & Cheese Large Subs and Sandwiches affect blood sugar?
With 45g of carbs from a refined wheat roll and only 2g of fiber, this sandwich will likely cause a fairly quick blood sugar spike. The 7g of sugar adds to this effect, though the protein content will provide some moderating influence on the overall glycemic response.
What should I watch out for with Ham & Cheese Large Subs and Sandwiches?
The sodium is the biggest concern—at 1,230mg per sub, it's more than half a day's recommended limit in a single sandwich. The processed ham also contains sodium nitrite and other curing agents. Additionally, the refined wheat roll means this is relatively high in simple carbs with only 2g of fiber, so blood sugar impact could be noticeable.
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.
