Subway Black Forest Ham Salad Bowl : 120 Cal | $12.99
The Subway Black Forest Ham Salad Bowl offers a delicious alternative at $12.99 with just 120 calories. This fresh creation features premium Black Forest ham sliced thin and served on a bed of crisp vegetables, making it an excellent choice for health-conscious diners seeking flavor without the extra carbs.
Ingredients
The Subway Black Forest Ham Salad includes:
- Black Forest Ham (3 oz)
- Romaine Lettuce
- Spinach
- Tomatoes
- Cucumbers
- Green Peppers
- Red Onions
- Black Olives
- Carrots
Allergens
Following allergens are contained by this bowl:
- Contains: None of the major allergens in the base salad
- May contain: Cross-contamination possible with wheat, soy, milk
- Allergen-free options: Can be prepared without ingredients containing allergens
Source of Calories:
The calories in Subway Black Forest Ham Salad Bowl are distributed as:
- Black Forest Ham: 70 calories
- Fresh Vegetables: 50 calories
- Dressing (not included in base calorie count): Varies by selection(combined)
Nutrition Facts
Nutrition Facts per sandwich are shown below:
Nutrient | Amount |
|---|---|
Calories | 120 |
Total Fat | 3g |
Saturated Fat | 1g |
Trans Fat | 0g |
Cholesterol | 25mg |
Sodium | 690mg |
Total Carbohydrates | 10g |
Dietary Fiber | 4g |
Sugars | 4g |
Protein | 12g |
Calorie Burn Time
To burn 391 calories from this sandwich, you would need approximately:
- Walking (3mph): 33 minutes
- Running (5mph): 12 minutes
- Cycling (12mph): 10 minutes
- Swimming: 15 minutes)
Customization Options
You can customize your Subway Black Forest Ham Salad Bowl in several ways:
- Protein Additions: Double meat (+$2.50), Add Bacon (+$1.50), Add Egg (+$1.00)
- Cheese Options: American, Monterey Jack, Pepper Jack, Provolone, Swiss (+$0.75)
- Premium Add-ons: Avocado (+$1.50), Guacamole (+$1.25)
- Dressings: Ranch, Honey Mustard, Sweet Onion, Olive Oil Vinaigrette (40-150 additional calories)
Conclusion
The Subway Black Forest Ham Salad Bowl delivers exceptional value at $12.99 with just 120 calories. Its protein-rich profile and customization options make it an ideal choice for health-conscious diners. With high-quality ingredients and nutritional transparency, Subway continues to position this item as a standout offering in their fresh-focused menu. Whether you’re tracking macros or simply seeking a lighter meal option, this salad bowl deserves consideration on your next Subway visit.
FAQs
Is Subway Black Forest Ham Salad Bowl healthy?
Yes, the Subway Black Forest Ham Salad Bowl is healthy. At just 120 calories with 12g of protein and 4g of fiber, it fits well within nutritional guidelines for a balanced meal. The vegetable base provides essential nutrients while keeping carbohydrates low.
What is Black Forest ham made of?
Black Forest ham consists of cured pork leg that’s been seasoned, smoked, and aged. Subway’s version follows traditional preparation methods using pork that’s seasoned with spices like garlic, coriander, pepper, and juniper before being slow-smoked over pine or fir wood.
Does Subway have ham salad?
Yes, Subway offers the Black Forest Ham Salad Bowl on their regular menu. This item features the same quality ham used in their sandwiches but served on a bed of fresh vegetables instead of bread, creating a low-carb alternative.
Why is Black Forest ham so good?
Black Forest ham’s exceptional taste comes from its unique smoking and aging process. The combination of premium pork, traditional spice blends, and the signature smoking method creates a distinctively sweet, smoky flavor profile with subtle notes of juniper.
Is Black Forest ham pork or turkey?
Black Forest ham is made from pork, not turkey. Traditional Black Forest ham specifically uses the leg of pork (ham), though some manufacturers offer turkey-based alternatives marketed as “Turkey Black Forest Ham” for those avoiding pork.
Why is it called the Black Forest?
The name “Black Forest” ham refers to its origin in Germany’s Black Forest region. This mountainous area, known for its dense, dark forests (hence the name), developed this distinctive ham preparation method centuries ago using local wood for smoking, which contributed to both preservation and flavor.