Calories in Ham sandwich on white
Generic food Meals and Dishes
Ham sandwich on white contains 187 kcal per 100 g. A typical serving of 1 regular or 6" submarine (175 g) provides about 327 kcal.
Roughly 55% of its calories come from carbohydrates, with 28% from protein and 18% 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 50% of the Daily Value for selenium, 35% of the Daily Value for Thiamin (B1) and 33% of the Daily Value for Niacin (B3).
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 | 187 kcal | |
| Total fat C | 3.7 g | 5% |
| Saturated fat C | 0.97 g | 5% |
| Cholesterol C | 20 mg | 7% |
| Sodium C | 662 mg | 29% |
| Total carbohydrates C | 25.6 g | 9% |
| Dietary fiber C | 1.2 g | 4% |
| Total sugars C | 2.8 g | |
| Protein C | 12.9 g | 26% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0.3 µg | 2% |
| Vitamin E C | 0.25 mg | 2% |
| Vitamin K C | 0.1 µg | 0.1% |
| Thiamin (B1) C | 0.42 mg | 35% |
| Riboflavin (B2) C | 0.25 mg | 19% |
| Niacin (B3) C | 5.2 mg | 33% |
| Vitamin B6 C | 0.24 mg | 14% |
| Folate (B9) C | 88 µg | 22% |
| Vitamin B12 C | 0.17 µg | 7% |
| Choline C | 37.7 mg | 7% |
| Calcium C | 112 mg | 9% |
| Iron C | 2 mg | 11% |
| Magnesium C | 23 mg | 5% |
| Phosphorus C | 184 mg | 15% |
| Potassium C | 266 mg | 6% |
| Zinc C | 1.2 mg | 11% |
| Copper C | 0.088 mg | 10% |
| Selenium C | 27.3 µg | 50% |
% 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 55%
- Fat 18%
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
- Protein12.9 gin the lowest quarter of deli and cured meat sandwiches (median 13.9 g)
- Fat3.7 gin the lowest quarter of deli and cured meat sandwiches (median 8.1 g)
- Saturated fat0.97 gin the lowest quarter of deli and cured meat sandwiches (median 3.4 g)
- Sodium662 mgin the lowest quarter of deli and cured meat sandwiches (median 743 mg)
- Protein per 100 kcal6.9 gprotein density, useful for comparing foods with different calorie levels
- Water55 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 | 1.2 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 | 1.1 g |
| SFA 4:0 C | 0.002 g |
| SFA 6:0 C | 0.001 g |
| SFA 8:0 C | 0.003 g |
| SFA 10:0 C | 0.004 g |
| SFA 12:0 C | 0.007 g |
| SFA 14:0 C | 0.028 g |
| SFA 16:0 C | 0.6 g |
| SFA 18:0 C | 0.3 g |
| MUFA 18:1 C | 1 g |
| PUFA 18:3 C | 0.11 g |
| PUFA 20:4 C | 0.027 g |
| MUFA 16:1 C | 0.055 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.019 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0.002 g |
Carotenoids (6)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 23 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 55 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 44 µg |
| Folate, food C | 13 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Ham sandwich on white
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Ham sandwich on white, with cheese | 213 | 14.1 g | 22.4 g | 7.5 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 |
|---|---|---|---|---|
| French dip sandwich | 184 | 13.2 g | 24.5 g | 3.5 g |
| Roast beef sandwich on white | 194 | 13.9 g | 25.8 g | 3.6 g |
| Turkey sandwich on white | 189 | 12 g | 26.5 g | 3.7 g |
| Turkey sandwich or sub, restaurant | 180 | 12.3 g | 23.9 g | 3.7 g |
| Chicken deli sandwich or sub, restaurant | 176 | 13.7 g | 24.3 g | 2.7 g |
| Ham sandwich or sub, restaurant | 178 | 13.3 g | 22.8 g | 3.7 g |
| Turkey and ham sandwich on white | 172 | 13.1 g | 21.2 g | 3.7 g |
| Turkey sandwich on wheat | 187 | 13 g | 24.6 g | 3.9 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 white?
100 g of ham sandwich on white has 187 kcal. 1 regular or 6" submarine (175 g): about 327 kcal. 1 miniature/slider (60 g): about 112 kcal. 1 regular (115 g): about 215 kcal.
Is ham sandwich on white high in protein?
Ham sandwich on white contains 12.9 g of protein per 100 g (26% of the 50 g Daily Value), or 22.6 g in 1 regular or 6" submarine (175 g). About 28% of its calories come from protein. Compared with other deli and cured meat sandwiches, that is in the lowest quarter (median 13.9 g).
How many carbs are in ham sandwich on white?
Ham sandwich on white has 25.6 g of total carbohydrates per 100 g, including 1.2 g of fiber and 2.8 g of sugars.
How much fat is in ham sandwich on white?
Ham sandwich on white contains 3.7 g of fat per 100 g, of which 0.97 g is saturated (5% of the Daily Value).
What vitamins and minerals does ham sandwich on white contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (50% DV), Thiamin (B1) (35% DV), Niacin (B3) (33% DV), Folate (B9) (22% DV) and Riboflavin (B2) (19% DV). The full list is in the vitamins and minerals table above.
How much sodium is in ham sandwich on white?
100 g contains 662 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 2706964. 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.