Ham and Vegetable Sub Sandwich calories & nutrition
Ham and Vegetable Sub Sandwich contains 384 calories per serving (19% of a 2,000 kcal daily diet), with 13g fat, 47g carbs, and 20g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Ham and Vegetable Sub Sandwich?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| White Sub Bread | 75 g | 210 | 2.5 | 40 | 7 |
| Sliced Ham | 60 g | 72 | 2 | 1.5 | 12 |
| Cucumber Slices | 20 g | 3 | 0 | 0.7 | 0.1 |
| Pickles | 15 g | 2 | 0 | 0.5 | 0.1 |
| Shredded Lettuce | 30 g | 5 | 0 | 1 | 0.3 |
| Tomato Slices | 30 g | 5 | 0 | 1.2 | 0.3 |
| Black Olives | 10 g | 12 | 1.1 | 0.6 | 0.1 |
| Mayonnaise and Mustard Sauce | 15 ml | 75 | 7.5 | 1.5 | 0.4 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
White Sub Bread · Sliced Ham · Cucumber Slices · Pickles · Shredded Lettuce · Tomato Slices · Black Olives · Mayonnaise and Mustard Sauce
How does Ham and Vegetable Sub Sandwich compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Air Fried Chicken Wings with Vegetable Fried Rice | 400g | 675 | 37g | +291 kcal, more protein |
| Air-fried Root Vegetable Medley | 300g | 230 | 6g | -154 kcal, less protein |
| Airfried chicken with sweet potato and mixed vegetables | 350g | 409 | 52g | +25 kcal, more protein |
| Airline meal with beef, vegetables, and appetizers | 525g | 860 | 63g | +476 kcal, more protein |
Frequently Asked Questions
Is Ham and Vegetable Sub Sandwich healthy?
Yes. With 20g of protein and only 47g of carbs, Ham and Vegetable Sub Sandwich is a nutritious meal. At 151 kcal/100 g, it has medium energy density — filling without excessive calories.
Is Ham and Vegetable Sub Sandwich good for weight loss?
Yes. At 384 calories with 20g protein, Ham and Vegetable 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 Vegetable Sub Sandwich?
One serving contains 20g of protein, which is about 20% 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 Vegetable Sub Sandwich?
- Macro split: fat 31%, carbs 49%, protein 20%
- Energy density: 151 kcal/100 g (medium)
- Top calorie contributors: White Sub Bread, Mayonnaise and Mustard Sauce, Sliced Ham
How long does it take to burn off Ham and Vegetable Sub Sandwich?
- Jogging: ~44 min
- Cycling: ~51 min
- Walking: ~94 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Ham and Vegetable Sub Sandwich?
- kcal: 19% of daily intake
- Fat: 19% of daily intake
- Carb: 24% of daily intake
- Protein: 20% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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