Subway ham

Fast Food

Item Rating: 59/100

1 serving (85 grams) contains 120 calories, 9.0 grams of protein, 2.0 grams of fat, and 18.0 grams of carbohydrates.

Nutrition Information

1 cup (236.1g)

Calories		333.3
% Daily Value*
Total Fat		5.6 g	7%
	Saturated Fat	2.8 g	14%
	Polyunsaturated Fat	0 g
Cholesterol		55.6 mg	18%
Sodium		2222.2 mg	96%
Total Carbohydrates		50.0 g	18%
	Dietary Fiber	2.8 g	10%
	Sugars	11.1 g
protein		25.0 g	50%
Vitamin D		0 mcg	0%
Calcium		55.6 mg	4%
Iron		2.8 mg	15%
Potassium		416.7 mg	8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 50 cal (14.4%)

Protein: 100 cal (28.5%)

Carbs: 200 cal (57.1%)

About Subway ham

Subway Ham is a deli-style meat featured in Subway's sandwiches, deriving its flavor and preparation techniques from Western cuisine. Made from cured pork, ham is seasoned, smoked, and thinly sliced for convenience. Its nutritional profile includes high protein content, moderate sodium levels, and small amounts of essential vitamins and minerals such as Vitamin B6 and iron. This processed meat is calorie-dense, providing around 70 calories and 9 grams of protein per 2-ounce serving, making it a popular choice among individuals seeking quick meals with an adequate protein source.

Health Benefits

• Ham is rich in protein, providing around 9 grams per 2-ounce serving, which helps with muscle repair and growth.
• Contains Vitamin B6, supporting energy metabolism and cognitive function.
• Provides iron, which is essential for producing hemoglobin in red blood cells to carry oxygen throughout the body.

Dietary Considerations

Allergens: Contains none specific unless cross-contamination occurs in production

Suitable for: High-protein diets, low-carb diets

Not suitable for: Vegetarian, vegan, low-sodium diets

Selection and Storage

Ham should be kept refrigerated and consumed within a few days of purchase. It is best stored in airtight packaging or wrapped tightly to retain freshness and prevent contamination.

Common Questions About Subway ham Nutrition

Is Subway Ham high in protein?

Subway Ham provides 9 grams of protein per 3-ounce serving, making it a moderate source of protein. It can be a helpful addition to a meal for meeting daily protein requirements, especially if paired with other protein-rich ingredients.

Can I eat Subway Ham on a keto diet?

Yes, Subway Ham can fit into a keto diet as it contains only 2 grams of carbohydrates per serving. However, be cautious of the bread and choose a salad or wrap option to stay within keto-friendly carb limits.

What are the health benefits or concerns of eating Subway Ham?

Subway Ham is low in fat and provides protein and some essential nutrients like iron and B vitamins. However, it is relatively high in sodium, with around 820 mg per serving, which can contribute to exceeding daily sodium intake recommendations if consumed frequently.

What is the recommended serving size for Subway Ham?

A typical serving size of Subway Ham is around 3 ounces, often equivalent to what is served on a 6-inch sub. For balanced nutrition, consider pairing it with plenty of vegetables and whole-grain bread if not following a specialized diet.

How does Subway Ham compare to other deli meats?

Subway Ham is leaner and lower in total calories compared to options like salami or bologna, with roughly 60 calories per 3-ounce serving. However, its sodium content is similar to other deli meats, so careful portion control is advised.

Data Sources & Scientific References