Black Forest Ham : 320 Calories | $5.99
Subway Black Forest Ham Sandwich from Subway costs $5.99 and contains 320 calories. This sandwich features lean ham on freshly baked bread with your choice of vegetables, making it one of the lighter protein options on Subway’s menu.
The Black Forest Ham Subway sandwich contains Black Forest ham, lettuce, tomatoes, cucumbers, green peppers, red onions, and your choice of bread and condiments. This simple sandwich serves as a protein-rich option with minimal fat content. Each 6-inch sandwich includes approximately 4 ounces of sliced Black Forest ham.
Ingredients
The Black Forest Ham includes:
- Artisan Italian bread (default)
- Black Forest ham (4 oz)
- Lettuce
- Tomatoes
- Cucumbers
- Green peppers
- Red onions
- Condiments of choice (mayonnaise is common)
Source of Calories:
The 320 calories in the Black Forest Ham come from:
- Bread: 180 calories
- Black Forest ham: 70 calories
- Vegetables: 20 calories
- Condiments (if added): 50-110 calories
Allergens
According to Subway’s nutritional database, the Black Forest Ham sandwich contains:
- Wheat
- Soy
- May contain traces of tree nuts
- Contains eggs if mayonnaise is added
- Contains milk if cheese is added
Nutrition Facts
Nutrient | Amount |
|---|---|
Calories | 320 |
Total Fat | 6g |
Saturated Fat | 1.5g |
Trans Fat | 0g |
Cholesterol | 30mg |
Sodium | 1030mg |
Total Carbohydrates | 46g |
Dietary Fiber | 5g |
Sugars | 6g |
Protein | 20g |
Nutrition Summary
Cholesterol | 30mg |
Calories | 320 |
Protein | 20g |
Fat | 6g |
The Black Forest Ham sandwich provides 20g of protein, supporting muscle maintenance and satiety. Research from the Journal of Nutrition indicates adults should consume 25-30g of protein per meal for optimal muscle protein synthesis. The sandwich contains only 6g of fat (1.5g saturated) and 1030mg of sodium, representing 45% of the recommended daily sodium intake according to FDA guidelines.
Calorie Burn Time
To burn the 320 calories in a Black Forest Ham:
- Walking (3 mph): 80 minutes (4 km)
- Running (6 mph): 32 minutes (5.3 km)
- Cycling (moderate): 40 minutes (10.7 km)
- Swimming: 27 minutes (0.67 km)
- Yoga: 91 minutes
Customization Options
Modify your Black Forest Ham sandwich by:
- Choosing a different bread (flatbread saves 40 calories)
- Adding cheese (adds 40-80 calories depending on type)
- Selecting light mayonnaise instead of regular (saves 50 calories)
- Requesting double meat (adds 70 calories and 12g protein)
- Doubling vegetables at no caloric cost
- Making it a salad to eliminate bread calories (saves 180 calories)
- Adding avocado for healthy fats (adds 60 calories)
Conclusion
The Black Forest Ham sandwich represents a lean protein option at Subway for $5.99 and 320 calories. This classic sandwich delivers substantial nutritional value with 20g of protein, making it suitable for those watching their calorie and fat intake. Consider your dietary needs when ordering, particularly regarding sodium content. The multiple customization options allow adjustment of the nutritional profile while maintaining the signature flavor of the Black Forest Ham. This sandwich balances nutrition and taste for those seeking a lower-calorie option without sacrificing protein content or flavor satisfaction.
FAQs
How does Subway’s Black Forest Ham compare to deli Black Forest Ham?
Subway’s Black Forest Ham contains fewer preservatives than many commercial deli hams and has 25% less sodium than typical deli varieties. Traditional Black Forest Ham from Germany undergoes stricter production regulations including natural wood smoking.
Is Black Forest Ham processed meat?
Yes, Black Forest Ham is a processed meat, but it typically contains fewer preservatives than other processed meats.
Can I get the Black Forest Ham sandwich as a footlong?
Yes, the Black Forest Ham is available as a footlong sandwich for $8.99 with 640 calories and 40g of protein. The footlong version contains double the ingredients while maintaining the same proportions as the 6-inch version.