🧪 Nutrition Facts
- Calories 339.8
- Total Fat 14.0 g
- Saturated Fat 6.0 g
- Cholesterol 65.1 mg
- Sodium 2990.8 mg
- Potassium 0.0 mg
- Total Carbohydrate 28.0 g
- Dietary Fiber 0.0 g
- Sugars 6.0 g
- Protein 25.0 g
- Vitamin A 200.0 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 298.8 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 4.5 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 339.8 calories per serving (1 Serving (241.0g)), Ham & Swiss Pretzel Sub is a high-calorie food — portion size matters if you're monitoring your daily intake. The majority of its calories come from fat (14.0g, 37.3% of calories), including 6.0g of saturated fat. One thing to note: a single serving contains 2990.8mg of sodium (130% 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
Mini Pretzels Roll (water, Flour (wheat Flour, Niacin, Iron, Thiamin Mononitrate, Riboflavin, Folic Acid, Baking Soda, Canola Oil, Sugar, Salt, Instant Red Yeast (yeast, Sorbitan Monostearate, Ascorbic Acid, Glaze(casein, Disodium Phosphate, Soy Lecithin, Contains 2% or Less of: Silicon Dioxide, Carregeenan, Turmeric and Paprika) Improve 200 (wheat Flour, Diacetyl Tartaric Acid Esters of Mono - Diglycerides (datem), Contains 2% or Less of Soy Oil, L-Cysteine, Enzyme, Ascorbic Acid, Azodicarbonamide (ada). Ham (cured with: Water, Dextrose, Salt, Sodium Lactate Sodium Phosphates, Sodium Diacetate, Sodium Erythorbate, Sodium Nitrite), Swiss Cheese (pasteurized Part-Skim Milk, Cheese Culture, Salt, Enzymes), French's Dijon Mustard Distilled Vinegar, Water, No 1 Grade Mustard Seed, Salt, White Wine, Sugar, Pectin, Citric Acid, Tartaric, Spice, Turmeric)
🔬 Ingredient Analysis
Artificial Preservatives: Sodium Nitrite, Sodium Diacetate
Emulsifiers / Stabilisers: Sorbitan Monostearate, Diglycerides, Datem, Lecithin, Soy Lecithin, Pectin
Fortification / Enrichment Agents: 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 & Swiss Pretzel Sub — 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 Pretzel Sub contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 339.8 kcal | 17% |
| Total Fat | 14.0 g | 18% |
| Saturated Fat | 6.0 g | 30% |
| Cholesterol | 65.1 mg | 22% |
| Sodium | 2990.8 mg | 130% ⚠️ |
| Total Carbohydrate | 28.0 g | 10% |
| Protein | 25.0 g | 50% ✅ |
| Vitamin C | 2.4 mg | 3% |
| Calcium | 298.8 mg | 23% |
| Iron | 4.5 mg | 25% |
* 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 & Swiss Pretzel Sub accounts for 17% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 37.3% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 339.8 calories in Ham & Swiss Pretzel Sub? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 25.7 min |
| Walking: 17 minutes per mile | 58.6 min |
| Cycling (Low Intensity) | 37.2 min |
| HIIT | 31.5 min |
| Ice Skating | 36.0 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Ham & Swiss Pretzel Sub
Is Ham & Swiss Pretzel Sub good for weight loss?
This sandwich could work for weight loss since it's relatively modest at 340 calories and delivers solid protein at 25g to help keep you satisfied. The main drawback is the extremely high sodium content at nearly 3,000mg—almost a full day's limit in a single meal—which can promote water retention and make weight loss progress harder to track accurately.
Is Ham & Swiss Pretzel Sub good for muscle building?
With 25g of protein, this sandwich provides a meaningful contribution toward muscle recovery and growth. Paired with adequate carbs from the pretzel roll and some fat for hormone production, it's a reasonably well-rounded post-meal option for muscle-building goals.
Is Ham & Swiss Pretzel Sub good post-workout fuel?
This works well after a workout with 25g protein for muscle repair and 28g carbs to replenish glycogen stores. The moderate calorie count fits nicely into recovery nutrition without being excessive.
Is Ham & Swiss Pretzel Sub heart-healthy?
The high sodium content is problematic for heart health, and the saturated fat at 6g per serving adds up if this becomes a regular meal. While the cholesterol level is moderate, the overall sodium load makes this a less heart-friendly option that should be limited.
What should I watch out for with Ham & Swiss Pretzel Sub?
The sodium level is your biggest concern—at nearly 3,000mg per serving, it's extremely high and leaves very little room for other salty foods throughout your day. Processed cured ham also contains sodium nitrite, a preservative linked to health concerns with frequent consumption, so this wouldn't be an everyday choice.
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.
