🧪 Nutrition Facts
- Calories 350.0
- Total Fat 9.0 g
- Saturated Fat 3.5 g
- Cholesterol 50.0 mg
- Sodium 990.0 mg
- Potassium 675.0 mg
- Total Carbohydrate 43.0 g
- Dietary Fiber 4.0 g
- Sugars 6.0 g
- Protein 18.0 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 100.0 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 2.6 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 350.0 calories per serving (1 Sandwich (6 inch)), Subway Black Forest Ham Sandwich is a high-calorie food — portion size matters if you're monitoring your daily intake. Carbohydrates are the primary energy source at 43.0g per serving (52.9% of calories), with a good 4.0g of dietary fiber. One thing to note: a single serving contains 990.0mg of sodium (43% 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.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Subway Black Forest Ham 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 Subway Black Forest Ham Sandwich contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 350.0 kcal | 17.5% |
| Total Fat | 9.0 g | 12% |
| Saturated Fat | 3.5 g | 18% |
| Cholesterol | 50.0 mg | 17% |
| Sodium | 990.0 mg | 43% ⚠️ |
| Total Carbohydrate | 43.0 g | 16% |
| Dietary Fiber | 4.0 g | 14% |
| Total Sugars | 6.0 g | 12% |
| Protein | 18.0 g | 36% ✅ |
| Calcium | 100.0 mg | 8% |
| Iron | 2.6 mg | 14% |
| Potassium | 675.0 mg | 14% |
* 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
Subway Black Forest Ham Sandwich accounts for 17.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 52.9% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 350.0 calories in Subway Black Forest Ham Sandwich? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 26.5 min |
| Walking: 17 minutes per mile | 60.4 min |
| Cycling (Low Intensity) | 38.3 min |
| HIIT | 32.4 min |
| Paddle Boarding | 43.2 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Subway Black Forest Ham Sandwich
Is Subway Black Forest Ham Sandwich good for weight loss?
At 350 calories with 18g of protein and 4g of fiber, this sandwich can fit into a weight loss plan if it's part of your calorie budget. The protein and fiber help with satiety, though the sodium content is quite high at 990mg, which is about 43% of the daily limit.
Is Subway Black Forest Ham Sandwich good for muscle building?
The 18g of protein is decent for a single meal, though it's on the lower end for someone focused on serious muscle gains. Pairing this with additional protein sources would better support muscle recovery and growth.
Is Subway Black Forest Ham Sandwich good post-workout fuel?
This works reasonably well as post-workout fuel with its 18g protein and 43g carbs for glycogen replenishment. The carbs help refuel your muscles, though you might want extra protein afterward if your workout was particularly intense.
Is Subway Black Forest Ham Sandwich good fuel for endurance activities?
For running or cycling, the carbs provide quick energy, but the moderate protein and fiber might not be ideal right before or during endurance exercise. It's better suited as a between-activity meal rather than immediate pre-workout fuel.
What should I watch out for with Subway Black Forest Ham Sandwich?
The sodium is the main concern at 990mg per sandwich—that's nearly half your daily recommended intake in one meal. Regular consumption could contribute to excessive sodium intake, which may affect blood pressure and water retention.
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.
