🧪 Nutrition Facts
- Calories 360.4
- Total Fat 10.0 g
- Saturated Fat 4.0 g
- Cholesterol 49.3 mg
- Sodium 1210.4 mg
- Potassium 0.0 mg
- Total Carbohydrate 46.0 g
- Dietary Fiber 1.0 g
- Sugars 5.0 g
- Protein 24.0 g
- Vitamin A 200.6 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 149.6 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 3.6 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 360.4 calories per serving (1 SANDWICH (170.0g)), Ham & Swiss Half Sub on White Bun is a high-calorie food — portion size matters if you're monitoring your daily intake. Carbohydrates are the primary energy source at 46.0g per serving (49.7% of calories). One thing to note: a single serving contains 1210.4mg 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
White Sub Bun (enriched Wheat Flour [wheat Flour, Malted Barley Flour, Niacin, Reduced Iron, Thiamin Mononitrate, Riboflavin, Folic Acid], Water, Sugar, Fermented Wheat Flour, Salt, Yeast, Contains 2% or Less of: Arabic Gum, Corn Syrup Solids, Wheat Starch, Ascorbic Acid, Enzymes, Partially Hydrogenated Soybean Oil, Wheat Gluten), Ham - Water Added (ham, Water and 2% or Less of the Following: Salt, Brown Sugar, Sodium Citrate, Sodium Phosphate, Sodium Diacetate, Sodium Erythorbate, Sodium Nitrite), Swiss Cheese (pasteurized Part-Skim Milk, Cheese Culture, Salt, Enzymes).
🔬 Ingredient Analysis
Artificial Preservatives: Sodium Nitrite, Sodium Diacetate
Fortification / Enrichment Agents: Reduced Iron, 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 Half Sub on White 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 & Swiss Half Sub on White Bun contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 360.4 kcal | 18% |
| Total Fat | 10.0 g | 13% |
| Saturated Fat | 4.0 g | 20% |
| Cholesterol | 49.3 mg | 16% |
| Sodium | 1210.4 mg | 53% ⚠️ |
| Total Carbohydrate | 46.0 g | 17% |
| Dietary Fiber | 1.0 g | 4% |
| Total Sugars | 5.0 g | 10% |
| Protein | 24.0 g | 48% ✅ |
| Vitamin A | 200.6 IU | 4% |
| Calcium | 149.6 mg | 12% |
| Iron | 3.6 mg | 20% ✅ |
* 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 Half Sub on White Bun accounts for 18% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 49.7% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 360.4 calories in Ham & Swiss Half Sub on White Bun? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 27.3 min |
| Walking: 17 minutes per mile | 62.2 min |
| Cycling (Low Intensity) | 39.4 min |
| HIIT | 33.4 min |
| Stationary Bike (Low Intensity) | 48.5 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Ham & Swiss Half Sub on White Bun
Is Ham & Swiss Half Sub on White Bun good for weight loss?
This sandwich is moderate for weight loss at 360 calories per serving, with decent protein at 24g to help you feel full. However, the 1,210mg of sodium is quite high—over half the daily limit—which can lead to water retention and make it harder to see results. The white bun contributes most of the 46g carbs with minimal fiber, so you might feel hungry again sooner than if you chose whole grain bread.
Is Ham & Swiss Half Sub on White Bun good for muscle building?
The 24g of protein makes this a reasonable choice for muscle recovery, paired with a decent calorie count. The carbs will help replenish energy after training, though you'd want to pair this with some vegetables or additional fiber for a more complete post-workout meal.
Is Ham & Swiss Half Sub on White Bun good post-workout fuel?
This works reasonably well post-workout because it delivers protein and carbs in one convenient package to support recovery. The 360 calories and carb-to-protein ratio aren't ideal for serious athletes, but it's adequate for moderate activity.
Is Ham & Swiss Half Sub on White Bun good fuel for endurance activities?
While the carbs and calories could work during an endurance event, the high sodium and low fiber make this a less practical choice for sustained energy. A sandwich on whole grain bread with added vegetables would be more beneficial for maintaining steady energy over long distances.
What should I watch out for with Ham & Swiss Half Sub on White Bun?
Sodium is the main concern here at over 1,200mg per sandwich—eating this regularly could contribute to high blood pressure. The white bread is processed with minimal fiber, so it won't provide lasting satiety. If you're sensitive to processed meats, note that ham contains sodium nitrite as a preservative.
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.
