Oven Roasted Turkey & Ham Wrap : 420 Cal | $8.99

Subway Oven Roasted Turkey & Ham Wrap combines lean oven-roasted turkey breast and savory ham in a tortilla with fresh vegetables. This protein-rich option costs $8.99 and contains 420 calories, making it a balanced meal choice for health-conscious consumers.

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Ingredients

The Subway Oven Roasted Turkey & Ham Wrap includes:

  • Tomato basil wrap
  • Oven-roasted turkey breast slices
  • Ham slices
  • American cheese (standard option)
  • Lettuce, tomatoes, cucumbers, green peppers, onions
  • Optional condiments (mayonnaise, mustard, oil, vinegar)

Allergens

Following allergens are contained by this wrap:

  • Wheat (tortilla)
  • Milk (cheese)
  • May contain traces of soy depending on preparation
  • Mustard (if selected as condiment)

Source of Calories:

The 420 calories in Subway Oven Roasted Turkey & Ham Wrap are distributed as:

  • Tortilla: 210 calories
  • Turkey and ham: 100 calories
  • Cheese: 40 calories
  • Condiments: 50 calories
  • Vegetables: 20 calories

Nutrition Facts

Nutrition Facts per wrap are shown below:

Nutrient

Amount

Calories

420

Total Fat

 16g

Saturated Fat

5g

Trans Fat

0g

Cholesterol

 45mg

Sodium

1580mg

Total Carbohydrates

44g

Dietary Fiber

3g

Sugars

5g

Protein

26g

Nutrition Summary:

A quick view on nutrition’s are:

  • Calories: 420 calories (21% of 2,000 calorie diet)
  • Fat: 16g (25% of daily value)
  • Protein: 26g (52% of daily value)
  • Carbohydrates: 44g (16% of daily value)
  • Cholesterol: 45mg (15% of daily value)
  • Sodium: 1580mg (69% of daily value)

Calorie Burn Time

To burn 420 calories from this Wrap, you would need approximately:

  • Walking (3 mph): 117 minutes (1.95 hours)
  • Running (5 mph): 42 minutes
  • Cycling (12-14 mph): 32 minutes
  • Swimming: 37 minutes

Customization Options

Subway allows extensive customization of their Oven Roasted Turkey & Ham Wrap:

Wrap Options:

  • Regular (white)
  • Spinach wrap
  • Tomato basil wrap
  • Habanero wrap

Cheese Options:

  • American
  • Monterey cheddar
  • Pepper jack
  • Provolone
  • Swiss

Vegetable Options:

  • Lettuce
  • Tomatoes
  • Cucumbers
  • Green peppers
  • Red onions
  • Olives
  • Spinach
  • Jalapeños
  • Pickles
  • Banana peppers
  • Avocado (additional charge may apply)

Sauce Options:

  • Ranch
  • Chipotle Southwest
  • Honey Mustard
  • Light Mayonnaise
  • Regular Mayonnaise
  • Yellow Mustard
  • Brown Mustard
  • Sweet Onion
  • Oil and Vinegar

Conclusion

The Subway Oven Roasted Turkey & Ham Wrap offers excellent nutritional value at $8.99 with 420 calories. Research from the American Journal of Clinical Nutrition indicates that meals containing 25g+ of protein help maintain muscle mass and promote satiety. With 26g of protein and moderate fat content (16g), this wrap delivers substantial nutrition within a convenient portable format. The combination of two protein sources provides complementary amino acid profiles while keeping the calorie count reasonable.

FAQs

Are the turkey and ham in Subway wraps processed meats?

Subway’s oven-roasted turkey contains minimal preservatives while their ham includes sodium nitrite, according to their 2023 ingredient transparency documentation.

How many slices of meat are in the Oven Roasted Turkey & Ham Wrap?

The Oven Roasted Turkey & Ham Wrap typically contains 3 slices of turkey and 2 slices of ham, totaling approximately 2 ounces of protein.

Can I get the Oven Roasted Turkey & Ham Wrap toasted?

Yes, Subway can toast your Oven Roasted Turkey & Ham Wrap before adding vegetables and condiments at no additional charge.

Is the Subway Oven Roasted Turkey & Ham Wrap healthy?

The wrap provides nutritional benefits with 26g of protein and moderate calories (420), but contains 1580mg of sodium which is 69% of recommended daily intake.

How much sodium is in the Oven Roasted Turkey & Ham Wrap compared to other Subway wraps?

The Oven Roasted Turkey & Ham Wrap contains 1580mg of sodium, which is moderate compared to the Italian B.M.T. Wrap (1850mg) but higher than the Veggie Delite Wrap (1100mg).

Can I order just turkey or just ham in my wrap instead of both?

Yes, Subway allows single-meat substitutions with no price change when switching from the standard Oven Roasted Turkey & Ham combination.