Oven-Roasted Turkey & Ham Sandwich : 310 Calories | $5.99

The Subway Oven-Roasted Turkey & Ham Sandwich delivers a protein-rich combination of two popular deli meats. This versatile sandwich option offers balanced nutrition with moderate calories and fat content. Let’s examine everything you need to know about this classic Subway offering.

View Full Menu

The Subway Oven-Roasted Turkey & Ham Sandwich combines both ham and turkey meats in one sandwich. This menu item features slices of oven-roasted turkey breast alongside slices of ham on your choice of bread with customizable toppings.

Ingredients

The complete Subway Oven-Roasted Turkey & Ham Sandwich includes:

Meats:

  • Oven-roasted turkey breast: Turkey breast, water, modified food starch, salt, natural flavors, sodium phosphate, dextrose, carrageenan
  • Turkey ham: Turkey thigh meat, water, sugar, salt, sodium phosphates, dextrose, sodium erythorbate, sodium nitrite, smoke flavoring

Bread Options:

  • 9-Grain Wheat
  • Italian (White)
  • Italian Herbs & Cheese
  • Flatbread
  • Hearty Italian
  • Artisan Flatbread
  • Multigrain

Vegetables (Optional):

  • Lettuce, tomatoes, cucumbers, green peppers, red onions, spinach, olives, pickles, jalapeños, banana peppers

Source of Calories:

The 310 calories in a 6″ Oven-Roasted Turkey & Ham Sandwich come from:

  • Bread (9-grain wheat): ~180 calories
  • Turkey: ~50 calories
  • Ham: ~40 calories
  • Vegetables: ~30 calories
  • Condiments: Varies (0-100+ calories depending on choices)

Allergens

The Oven-Roasted Turkey & Ham Sandwich contains:

  • Wheat (from bread)
  • Milk (if cheese is added)
  • Soy (trace amounts in some bread variants and meat preparations)
  • Egg (if mayo or certain sauces are added)

According to Subway’s allergen guide, both the turkey and ham meats contain minimal allergens. People with gluten sensitivity should avoid the sandwich entirely due to the bread component unless gluten-free bread options are available at participating locations.

Nutrition Facts

For a 6″ Oven-Roasted Turkey & Ham Sandwich on 9-grain wheat bread with standard vegetables, no cheese or sauce:
Following table shows complete nutritional facts:

Nutrient

Amount

Calories

310

Total Fat

5g

Saturated Fat

1.5g

Trans Fat

0g

Cholesterol

30mg

Sodium

 990mg

Total Carbohydrates

48g

Dietary Fiber

5g

Sugars

 7g

Protein

19g

Nutrition Summary

Following table shows the quick view on nutritional summary

Cholesterol

30mg

Calories

310

Protein

19g

Fat

5g

The Oven-Roasted Turkey & Ham Sandwich provides excellent nutrition metrics for a quick-service restaurant item. Its 19g of protein supports muscle health while delivering only 5g of fat. The sandwich contains just 310 calories while still offering satisfying volume.
The sandwich’s moderate calorie content fits well within typical lunch calorie allocations of 500-700 calories, leaving room for sides or additional foods within daily caloric needs. The combination of two different protein sources provides a variety of amino acids beneficial for muscle maintenance.

Calorie Burn Time

To burn the310 calories in a 6″ Oven-Roasted Turkey & Ham Sandwich:

  • Walking (3mph): 86 minutes (4.3 km)
  • Running (6mph): 29 minutes (4.8 km)
  • Cycling (12mph): 35 minutes (10.5 km)
  • Swimming: 26 minutes
  • Dancing: 62 minutes

Customization Options

Enhance your Oven-Roasted Turkey & Ham Sandwich with these options:

Bread choices:

  • 9-Grain Wheat: 180 calories
  • Italian (White): 200 calories
  • Italian Herbs & Cheese: 220 calories
  • Flatbread: 220 calories
  • Hearty Italian: 210 calories

Cheese options:

  • American: 40 calories
  • Provolone: 50 calories
  • Pepper Jack: 50 calories
  • Swiss: 50 calories
  • Shredded Monterey Cheddar: 50 calories

Vegetables (all under 5 calories each):

  • Lettuce, tomatoes, cucumbers, green peppers, red onions, spinach, olives, pickles, jalapeños, banana peppers

Sauces options:

  • Low-calorie options (under 10 calories): Yellow mustard, deli brown mustard, vinegar
  • Medium-calorie options (10-50 calories): Sweet onion sauce, honey mustard
  • Higher-calorie options (50+ calories): Mayonnaise, ranch, chipotle southwest sauce

Price Update

The current price for a Subway Oven-Roasted Turkey & Ham Sandwich is:

  • 6-inch: $5.99
  • Footlong: $8.99
  • Prices may vary by location and when part of meal deals

Conclusion

The Subway Oven-Roasted Turkey & Ham Sandwich combines two popular deli meats to create a nutritionally balanced option with moderate calories and substantial protein. At $5.99 for the 6-inch version delivering 310 calories and 19g of protein, it offers excellent value for health-conscious consumers.
Consider pairing with a piece of fruit or vegetable side to create a complete meal with additional nutrients and fiber. The sandwich works well for both lunch and dinner options that align with various health goals while satisfying hunger effectively.

FAQs

What is the difference between turkey and turkey ham?

Regular turkey is made from turkey breast meat, while turkey ham is made from processed turkey thigh meat with added ingredients to mimic traditional pork ham’s flavor and texture.

How many calories in a footlong turkey and ham sandwich?

A footlong Oven-Roasted Turkey & Ham Sandwich contains approximately 620 calories when prepared on 9-grain wheat bread with standard vegetables and no cheese or sauce.

Does Subway use real turkey in their sandwiches?

Yes, Subway uses real turkey meat in their sandwiches. The meat is prepared, seasoned, and roasted before being sliced and distributed to restaurant locations.

Is turkey ham healthier than regular ham?

 Turkey ham typically contains less fat than traditional pork ham, with approximately 30% fewer calories and 50% less fat. The sodium content remains similar between both varieties.