Calories in Ham sandwich on wheat, with cheese
Generic food Meals and Dishes
Ham sandwich on wheat, with cheese contains 212 kcal per 100 g. A typical serving of 1 regular or 6" submarine (205 g) provides about 435 kcal.
Roughly 39% of its calories come from carbohydrates, with 32% from fat and 28% from protein (estimated with general energy factors).
That is close to the median for deli and cured meat sandwiches on FoodFactly (220 kcal per 100 g).
100 g provides 52% of the Daily Value for selenium, 28% of the Daily Value for Niacin (B3) and 26% of the Daily Value for Thiamin (B1).
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 212 kcal | |
| Total fat C | 7.6 g | 10% |
| Saturated fat C | 3.3 g | 16% |
| Cholesterol C | 30 mg | 10% |
| Sodium C | 711 mg | 31% |
| Total carbohydrates C | 20.8 g | 8% |
| Dietary fiber C | 2.4 g | 9% |
| Total sugars C | 2.7 g | |
| Protein C | 14.9 g | 30% |
| Vitamin A C | 41 µg | 5% |
| Vitamin C C | 0.1 mg | 0.1% |
| Vitamin D C | 0.8 µg | 4% |
| Vitamin E C | 0.38 mg | 3% |
| Vitamin K C | 2.8 µg | 2% |
| Thiamin (B1) C | 0.32 mg | 26% |
| Riboflavin (B2) C | 0.26 mg | 20% |
| Niacin (B3) C | 4.5 mg | 28% |
| Vitamin B6 C | 0.24 mg | 14% |
| Folate (B9) C | 38 µg | 10% |
| Vitamin B12 C | 0.38 µg | 16% |
| Choline C | 38.2 mg | 7% |
| Calcium C | 211 mg | 16% |
| Iron C | 1.7 mg | 9% |
| Magnesium C | 37 mg | 9% |
| Phosphorus C | 268 mg | 21% |
| Potassium C | 279 mg | 6% |
| Zinc C | 1.7 mg | 15% |
| Copper C | 0.11 mg | 12% |
| Selenium C | 28.5 µg | 52% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 28%
- Carbohydrates 39%
- Fat 32%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein14.9 gin the top quarter of deli and cured meat sandwiches (median 13.9 g)
- Fiber2.4 gin the top quarter of deli and cured meat sandwiches (median 1.2 g)
- Sugars2.7 gbelow the median for deli and cured meat sandwiches (median 2.8 g)
- Fat7.6 gbelow the median for deli and cured meat sandwiches (median 8.1 g)
- Saturated fat3.3 gbelow the median for deli and cured meat sandwiches (median 3.4 g)
- Sodium711 mgbelow the median for deli and cured meat sandwiches (median 743 mg)
- Protein per 100 kcal7 gprotein density, useful for comparing foods with different calorie levels
- Water53.4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 1.9 g |
|---|---|
| Polyunsaturated fat C | 1.1 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.002 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0.001 g |
| Linoleic acid (omega-6, 18:2) C | 0.94 g |
| SFA 4:0 C | 0.091 g |
| SFA 6:0 C | 0.071 g |
| SFA 8:0 C | 0.046 g |
| SFA 10:0 C | 0.11 g |
| SFA 12:0 C | 0.13 g |
| SFA 14:0 C | 0.42 g |
| SFA 16:0 C | 1.6 g |
| SFA 18:0 C | 0.68 g |
| MUFA 18:1 C | 1.8 g |
| PUFA 18:3 C | 0.09 g |
| PUFA 20:4 C | 0.028 g |
| MUFA 16:1 C | 0.12 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.028 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0.004 g |
Carotenoids (6)
| Beta-carotene C | 13 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 31 µg |
| Retinol C | 40 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 1 µg |
Other components (8)
| Water C | 53.4 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 6 µg |
| Folate, food C | 28 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Ham sandwich on wheat
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Ham sandwich on wheat | 185 | 14 g | 23.6 g | 3.9 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Roast beef sandwich on wheat, with cheese | 217 | 15.7 g | 20.9 g | 7.6 g |
| Turkey sandwich on wheat, with cheese | 214 | 14.2 g | 21.6 g | 7.6 g |
| Club sandwich on wheat | 220 | 16 g | 21.4 g | 7.7 g |
| Multiple meat sandwich on wheat, with cheese | 210 | 14.5 g | 18.2 g | 8.7 g |
| Turkey and ham sandwich on wheat, with cheese | 194 | 14.8 g | 17.8 g | 7 g |
| Multiple meat sandwich on wheat | 189 | 13.7 g | 20.1 g | 5.8 g |
| Roast beef sandwich on white, with cheese | 219 | 14.9 g | 22.6 g | 7.4 g |
| Chicken deli sandwich or sub, with cheese, restaurant | 208 | 14.9 g | 20.9 g | 7.2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in ham sandwich on wheat?
100 g of ham sandwich on wheat has 212 kcal. 1 regular or 6" submarine (205 g): about 435 kcal. 1 miniature/slider (70 g): about 148 kcal. 1 regular (135 g): about 286 kcal.
Is ham sandwich on wheat high in protein?
Ham sandwich on wheat contains 14.9 g of protein per 100 g (30% of the 50 g Daily Value), or 30.5 g in 1 regular or 6" submarine (205 g). About 28% of its calories come from protein. Compared with other deli and cured meat sandwiches, that is among the highest quarter (median 13.9 g).
How many carbs are in ham sandwich on wheat?
Ham sandwich on wheat has 20.8 g of total carbohydrates per 100 g, including 2.4 g of fiber and 2.7 g of sugars.
How much fat is in ham sandwich on wheat?
Ham sandwich on wheat contains 7.6 g of fat per 100 g, of which 3.3 g is saturated (16% of the Daily Value).
What vitamins and minerals does ham sandwich on wheat contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (52% DV), Niacin (B3) (28% DV), Thiamin (B1) (26% DV), phosphorus (21% DV) and Riboflavin (B2) (20% DV). The full list is in the vitamins and minerals table above.
How much sodium is in ham sandwich on wheat?
100 g contains 711 mg of sodium, 31% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2706967. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.