Ham and Salad Sub Sandwich calories & nutrition
Ham and Salad Sub Sandwich contains 399 calories per serving (20% of a 2,000 kcal daily diet), with 16g fat, 44g carbs, and 21g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Ham and Salad Sub Sandwich?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| White Sub Roll | 80 g | 212 | 2 | 40 | 8.5 |
| Sliced Ham | 60 g | 72 | 2 | 1 | 12.5 |
| Iceberg Lettuce | 30 g | 4 | 0 | 1 | 0 |
| Cucumber | 20 g | 3 | 0 | 0.7 | 0.1 |
| Red Onion | 10 g | 4 | 0 | 1 | 0.1 |
| Mayonnaise | 15 ml | 104 | 11.5 | 0.1 | 0.1 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
White Sub Roll · Sliced Ham · Iceberg Lettuce · Cucumber · Red Onion · Mayonnaise
How does Ham and Salad Sub Sandwich compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Air Fried Chicken with Noodles and Salad | 515g | 697 | 47g | +298 kcal, more protein |
| Airfry chicken thighs with boiled potatoes and tomato avocado salad | 650g | 1006 | 68g | +607 kcal, more protein |
| Albanian Salad with Feta Cheese | 260g | 258 | 9g | -141 kcal, less protein |
| Anchovy and Bean Salad | 275g | 261 | 15g | -138 kcal, less protein |
Frequently Asked Questions
Is Ham and Salad Sub Sandwich healthy?
Yes. With 21g of protein and only 44g of carbs, Ham and Salad Sub Sandwich is a nutritious meal. At 186 kcal/100 g, it has medium energy density — filling without excessive calories.
Is Ham and Salad Sub Sandwich good for weight loss?
Yes. At 399 calories with 21g protein, Ham and Salad Sub Sandwich keeps you full while fitting most calorie budgets. High protein helps preserve muscle during weight loss.
How much protein is in Ham and Salad Sub Sandwich?
One serving contains 21g of protein, which is about 21% of the recommended daily protein intake.
What app can track calories in this meal?
Arise lets you track this meal instantly by taking a photo. No manual entry needed — the AI recognizes ingredients and calculates nutrition automatically.
What are the nutrition facts for Ham and Salad Sub Sandwich?
- Macro split: fat 35%, carbs 44%, protein 21%
- Energy density: 186 kcal/100 g (medium)
- Top calorie contributors: White Sub Roll, Mayonnaise, Sliced Ham
How long does it take to burn off Ham and Salad Sub Sandwich?
- Jogging: ~46 min
- Cycling: ~53 min
- Walking: ~98 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Ham and Salad Sub Sandwich?
- kcal: 20% of daily intake
- Fat: 22% of daily intake
- Carb: 22% of daily intake
- Protein: 21% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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