Subway Ham Nutrition Facts: Calories, Macros & Health Benefits
Summary: Subway Ham contains 230 calories, 11g protein, 23g carbs, and 9g fat per one sandwich (380g). It is a source of saturated fat, sodium, iron.
Nutrition Facts — one sandwich (380g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 230 kcal | 12% |
| Protein | 11.0g | 22% |
| Carbohydrates | 23.0g | 8% |
| Total Fat | 9.0g | 12% |
| Fiber | 2.0g | 7% |
| Sugar | 3.0g | -- |
| Saturated Fat | 3.5g | 18% |
| Cholesterol | 25.0mg | 8% |
| Sodium | 550.0mg | 24% |
| Potassium | 3.0mg | 0% |
| Calcium | 18.0mg | 1% |
| Iron | 200.0mg | 1111% |
| Magnesium | 1.0mg | 0% |
| Zinc | 150.0mg | 1364% |
| Vitamin C | 0.30mg | 0% |
| Vitamin A | 0.15mcg | 0% |
| Vitamin B6 | 3.0mg | 176% |
| Vitamin B12 | 0.20mcg | 8% |
| Folate | 30.0mcg | 8% |
| Vitamin E | 0.50mg | 3% |
| Vitamin K | 0.40mcg | 0% |
| Phosphorus | 30.0mg | 2% |
Is Subway Ham Good for You?
Subway Ham provides 230 calories per one sandwich (380g) with 11g protein, 23g carbohydrates, and 9g fat. It is a source of saturated fat (18% dv), sodium (24% dv), iron (1111% dv).
Footlong sandwich with Black Forest ham, cheese, vegetables, and mayonnaise on Italian bread
Key Health Benefits of Subway Ham
- Saturated Fat (18% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (24% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1111% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1364% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (176% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 11g protein per serving to support satiety and muscle maintenance.
How to Track Subway Ham Nutrition with Gram
Use Gram to log subway ham and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in subway ham?
Subway Ham contains 230 calories per one sandwich (380g).
How much protein is in subway ham?
Subway Ham provides 11g of protein per one sandwich (380g).
How many carbs are in subway ham?
Subway Ham has 23g of carbohydrates per one sandwich (380g).
Is subway ham good for tracking nutrition?
Yes. Subway Ham can be logged by calories, macros, and micronutrients in the Gram app.
How should I use subway ham in a meal plan?
Use Subway Ham as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track subway ham and thousands of other foods with the Gram app.