Ham sandwich on wheat: Nutrition Facts
Generic food Meals and Dishes
Ham sandwich on wheat contains 185 kcal per 100 g. A typical serving of 1 regular or 6" submarine (175 g) provides about 324 kcal.
Roughly 51% of its calories come from carbohydrates, with 30% from protein and 19% from fat (estimated with general energy factors).
That is less energy than the typical item in deli and cured meat sandwiches on FoodFactly, where the median is 220 kcal per 100 g across 63 foods.
100 g provides 54% of the Daily Value for selenium, 33% of the Daily Value for Niacin (B3) and 31% 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 | 185 kcal | |
| Total fat C | 3.9 g | 5% |
| Saturated fat C | 0.91 g | 5% |
| Cholesterol C | 20 mg | 7% |
| Sodium C | 657 mg | 29% |
| Total carbohydrates C | 23.6 g | 9% |
| Dietary fiber C | 2.8 g | 10% |
| Total sugars C | 2.7 g | |
| Protein C | 14 g | 28% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 0.1 mg | 0.1% |
| Vitamin D C | 0.3 µg | 2% |
| Vitamin E C | 0.32 mg | 2% |
| Vitamin K C | 2.9 µg | 2% |
| Thiamin (B1) C | 0.37 mg | 31% |
| Riboflavin (B2) C | 0.24 mg | 18% |
| Niacin (B3) C | 5.3 mg | 33% |
| Vitamin B6 C | 0.27 mg | 16% |
| Folate (B9) C | 43 µg | 11% |
| Vitamin B12 C | 0.17 µg | 7% |
| Choline C | 41.1 mg | 7% |
| Calcium C | 86 mg | 7% |
| Iron C | 1.9 mg | 11% |
| Magnesium C | 38 mg | 9% |
| Phosphorus C | 212 mg | 17% |
| Potassium C | 303 mg | 6% |
| Zinc C | 1.4 mg | 13% |
| Copper C | 0.12 mg | 14% |
| Selenium C | 29.5 µg | 54% |
% 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 30%
- Carbohydrates 51%
- Fat 19%
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 gabove the median for deli and cured meat sandwiches (median 13.9 g)
- Fiber2.8 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)
- Fat3.9 gin the lowest quarter of deli and cured meat sandwiches (median 8.1 g)
- Saturated fat0.91 gin the lowest quarter of deli and cured meat sandwiches (median 3.4 g)
- Sodium657 mgin the lowest quarter of deli and cured meat sandwiches (median 743 mg)
- Protein per 100 kcal7.6 gprotein density, useful for comparing foods with different calorie levels
- Water55.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 1.1 g |
|---|---|
| Polyunsaturated fat C | 1.1 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.001 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.95 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0.001 g |
| SFA 10:0 C | 0.003 g |
| SFA 12:0 C | 0.005 g |
| SFA 14:0 C | 0.024 g |
| SFA 16:0 C | 0.57 g |
| SFA 18:0 C | 0.29 g |
| MUFA 18:1 C | 0.98 g |
| PUFA 18:3 C | 0.083 g |
| PUFA 20:4 C | 0.027 g |
| MUFA 16:1 C | 0.052 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.02 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0.002 g |
Carotenoids (6)
| Beta-carotene C | 1 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 33 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 55.7 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 7 µg |
| Folate, food C | 30 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, with cheese | 212 | 14.9 g | 20.8 g | 7.6 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 | 192 | 14.9 g | 23.8 g | 3.8 g |
| Turkey sandwich on wheat | 187 | 13 g | 24.6 g | 3.9 g |
| Turkey and ham sandwich on wheat | 170 | 13.9 g | 19.6 g | 3.8 g |
| Fish sandwich, from school cafeteria | 209 | 15 g | 27.4 g | 4.3 g |
| Multiple meat sandwich on wheat | 189 | 13.7 g | 20.1 g | 5.8 g |
| Roast beef sandwich on white | 194 | 13.9 g | 25.8 g | 3.6 g |
| Ham sandwich or sub, restaurant | 178 | 13.3 g | 22.8 g | 3.7 g |
| French dip sandwich | 184 | 13.2 g | 24.5 g | 3.5 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 185 kcal. 1 regular or 6" submarine (175 g): about 324 kcal. 1 miniature/slider (60 g): about 111 kcal. 1 regular (115 g): about 213 kcal.
Is ham sandwich on wheat high in protein?
Ham sandwich on wheat contains 14 g of protein per 100 g (28% of the 50 g Daily Value), or 24.5 g in 1 regular or 6" submarine (175 g). About 30% of its calories come from protein. Compared with other deli and cured meat sandwiches, that is above the median (median 13.9 g).
How many carbs are in ham sandwich on wheat?
Ham sandwich on wheat has 23.6 g of total carbohydrates per 100 g, including 2.8 g of fiber and 2.7 g of sugars.
How much fat is in ham sandwich on wheat?
Ham sandwich on wheat contains 3.9 g of fat per 100 g, of which 0.91 g is saturated (5% 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 (54% DV), Niacin (B3) (33% DV), Thiamin (B1) (31% DV), Riboflavin (B2) (18% DV) and phosphorus (17% DV). The full list is in the vitamins and minerals table above.
How much sodium is in ham sandwich on wheat?
100 g contains 657 mg of sodium, 29% 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 2706966. 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.